Imagine this: You’ve been on a GLP-1 for a few months. The scale is changed in a direction you had hoped and even your clothes are starting to fit better. Your friends notice! But you noticed that your energy dips during the day in a way that doesn’t feel like hunger (2), or maybe you’ve picked up a cold that you seem to have trouble fighting (3). We may not associate the dots that these cases can be connected to our weight loss journey while we are on GLP-1’s. Because the story of weight loss on GLP-1’s is not just about throwing fat. It’s about supporting your body, body that keeps you moving, lifting and enjoying your daily activities.
How GLP-1’s change the landscape
GLP-1 medicine slows down the pace in which your stomach is emptied and changes the hormonal signals that drive hunger (4). The results can feel liberating if food once occupied a lot of your mental property.
But here is the exchange: eating less means fewer options to pack the nutrients that your body needs. In contrast, protein intake may fall (5) unless you really focus on your nutrition.
The irony is when the total calories shrink, the significance of the protein is expanded.
“Logging your meals and snacks in MyFitnessPal can help you focus on your nutrition and see where protein is primarily coming from in your diet. Consuming a variety of foods and sources of protein will help you build a balanced diet and hit your nutrient targets,” said Katherine Basbaum, a myfitness PAL.
More than one muscle builder
Think of protein as the building blocks, which consist of amino acids that help you support your body’s muscle mass during weight loss (6). Consumption enough protein is not just about looking toned or building biceps in the gym.
Muscle tissue lives, working tissue (7) (8). You burn calories even when sitting at your desk (9). It supports attitude, balance and daily movements that you hardly think of (3) (10). Protein is also critical of a number of daily features that we often overlook – to play a role in biochemical reactions, support your immune system and balance your pH, to name a few (6) (11).
“GLP-1’s may support your weight loss goals, but if you lose muscle along the way, you also lose some of the very benefits you are working on,” Basbaum explains.
How much is enough?
In the United States, the recommended daily allowance (RDA) for protein is approx. 0.36 grams per Pounds of body weight or 54 grams per Day for a 150 pounds of adult (12). However, when you lose weight, your protein needs for muscle preservation can climb 0.55-0.73 grams per day. Pounds (1). It is between 83–110 grams a day for the same 150 pounds of adult. This interval can flex based on your age, activity level and health status (1).
Older adults may want to aim higher (12). Muscles often fall with age, and protein intake along with regular physical activity are two of the strongest handles that support muscle mass maintenance (12) (13). Athletes or individuals who are very active may also need more to repair and build tissue (14). It is always a good idea to talk to a registered dietitian about how much protein is right for you.
You also like
Protein Calculator: Experience your daily protein needs
The appetite problem
When you are satisfied after six bites of chicken or a half smoothie, hitting your protein target can feel like filling a suitcase that is already full. Appetite oppression is part of GLP-1S ‘supporting weight loss, but it also makes nutrient density a non-convenient (2).
Some GLP-1 users may notice changes in food preferences and ultimately what they choose to eat (15). The goal will be to find options you really want to eat. You need go-to foods that fit into your smaller meals without penetrating other nutrients.
Strategies that can help
There is no single Playbook, but here are movements that fit real life:
• Start your meal with a protein anchor. Eggs before toast, chicken before rice.
• Hold snacks with high protein content visible and clear-Greek yogurt, edamame, reduced fat huts, dry roasted or unsalted nuts.
• Use smoothies: Blend Greek yogurt, whey or plant -based protein powder, frozen fruit, leafy vegetables and nut butter for a drinkable meal.
• Combine plant and animal proteins if you eat both at meals. Chickpeas with shredded chicken (served over a salad), tuna with quinoa (served with your favorite vegetables), eggs and black beans (in your favorite breakfast burrito).
“Don’t wait until the end of the day to realize that you are 50 grams of cards on protein,” says Basbaum. “Track your meals and snacks in MyFitnessPal all day, for the purpose of 20 to 30 grams per meal and filling the holes with snacks.”
Strength training and protein: the duo that protects you
Protein alone does not stop muscle loss. Pairing it with resistance training is the real insurance policy (1). This does not mean spending hours at the gym or mastering Olympic elevators.
Body weight exercises, resistance ties or a few sets of dumbbells at home are cheap ways to incorporate resistance training into your routine that can help maintain and build muscle mass.
It’s not just about a lifestyle or dietary change when it comes to supporting your health while you’re on GLP-1’s, but rather a combination of boats to make sure you reach your goals and maintain your health in the long term (2).
Frequently asked questions: Protein for GLP-1 users
Can I exaggerate protein?
It is rare for healthy people, but very high intake can emphasize the kidneys of those with kidney disease (16) – see medical guidance if you are concerned before dramatically increasing your protein intake.
Is protein shaking a good option?
Protein shakes can be a good option, especially if your appetite isn’t what it used to be. They are compact, laptop and easy to customize.
How quickly would I notice the benefits of hitting my protein goals?
Consistency is key, logging your protein -rich meals and snacks in MyFitnessPal can help you identify how your protein intake is stacked up and where improvement is possible. Be aware of how you feel if your side effects from the medication improve, how your energy levels are and any progress towards your weight loss goals. You can notice small improvements in a short time frame – it’s about progress, not perfection!
What are the best foods with high protein for small appetite?
A few options include Greek yogurt, eggs, cottage cheese with low fat, protein shakes, tuna, lean protein such as chicken or turkey, tofu, tempeh and low -fat milk milk or protein reinforced plant milk.
The lower line
If GLP-1s support your weight loss or metabolic health management journey, protein is the nutrient to prioritize to support your muscle mass and long-term health goals (2). Hit your protein goals do not happen accidentally – especially when your appetite is muted. You have to plan it, track it and sometimes become creative to make it appealing. Logging your meals and snacks in MyFitnessPal can pay attention to your current protein intake and help you spot opportunities where you can add more to achieve your daily goals. The work is worth it. Protection of muscles now sets you up to health benefits that last long after the number on the scale settles down (3). “Protein is not optional here. It’s important.” says bassbaum.
The post, which is why protein intake is crucial for GLP-1 users, first appeared on the MyFitnessPal blog.