Why Protein Intake Is Crucial for GLP-1 Users

[ad_1] <img width="800" height="560" src="https://blog.myfitnesspal.com/wp-content/uploads/2025/08/salmondinnerdarkbground_CFL-1024x717.jpg" class="attachment-large size-large wp-post-image" alt="Baked salmon fillet with creamy spinach and mushroom sauce on white plate" srcset="https://blog.myfitnesspal.com/wp-content/uploads/2025/08/salmondinnerdarkbground_CFL-1024x717.jpg 1024w, https://blog.myfitnesspal.com/wp-content/uploads/2025/08/salmondinnerdarkbground_CFL-300x210.jpg 300w, https://blog.myfitnesspal.com/wp-content/uploads/2025/08/salmondinnerdarkbground_CFL-768x538.jpg 768w, https://blog.myfitnesspal.com/wp-content/uploads/2025/08/salmondinnerdarkbground_CFL-1536x1076.jpg 1536w, https://blog.myfitnesspal.com/wp-content/uploads/2025/08/salmondinnerdarkbground_CFL-scaled.jpg 1713w" /> Think about this: You’ve been on a GLP-1 for a number of months. The dimensions has shifted in a course you had hoped and even your garments are starting to suit higher. Your folks are noticing! However you seen your power dips in the course of the day in a approach that doesn’t really feel like starvation (2) or perhaps you may have picked up a chilly you appear to have bother combating off (3). We might not join the dots that these situations may be related to our weight reduction journey whereas on GLP-1s. As a result of the story of weight reduction on GLP-1s isn’t nearly shedding fats. It’s about supporting your physique, the physique that retains you transferring, lifting, and having fun with your every day actions.

How GLP-1s Change the Panorama

GLP-1 medicines gradual the tempo at which your abdomen empties and alter the hormonal alerts that drive starvation (4). The outcomes can really feel liberating if meals as soon as occupied quite a lot of your psychological actual property.

However right here’s the trade-off: consuming much less means fewer alternatives to pack within the vitamins your physique wants. In flip, protein consumption might drop (5) until you actually focus in your diet.

The irony is, when whole energy shrink, protein’s significance expands.

“Logging your meals and snacks in MyFitnessPal may help you focus in your diet and see the place protein is primarily coming from in your weight loss program. Consuming a wide range of meals and sources of protein will show you how to in constructing a balanced weight loss program and hitting your nutrient targets,” says Katherine Basbaum, a MyFitnessPal dietitian.

Extra Than a Muscle Builder

Consider protein because the constructing blocks, made up of amino acids, that show you how to help your physique’s muscle mass throughout weight reduction (6). Consuming sufficient protein is not only about trying toned or constructing biceps within the fitness center.

Muscle tissue resides, working tissue (7) (8). You burn energy even if you’re sitting at your desk (9). It helps posture, steadiness, and every day actions you barely take into consideration (3)(10). Protein can also be crucial for a wide range of every day capabilities we frequently overlook – taking part in a task in biochemical reactions, supporting your immune system and balancing your pH, to call a number of (6) (11).

“GLP-1s might help your weight reduction targets, however if you happen to’re shedding muscle alongside the way in which, you’re additionally shedding a number of the very advantages you’re working towards,” explains Basbaum.

How A lot Is Sufficient?

Within the U.S., the Really useful Every day Allowance (RDA) for protein is about 0.36 grams per pound of physique weight, or 54 grams per day for a 150-pound grownup (12). However if you’re shedding pounds, your protein wants for muscle preservation can climb to 0.55–0.73 grams per pound (1). That’s between 83–110 grams per day for that very same 150-pound grownup. This vary can flex primarily based in your age, exercise degree, and well being standing (1).

Older adults might wish to purpose greater (12). Muscle generally declines with age, and protein consumption together with common bodily exercise are two of the strongest levers to help sustaining muscle mass (12)(13). Athletes or people who're extremely lively may also want extra to restore and construct tissue (14). It’s all the time a good suggestion to speak with a registered dietitian about how a lot protein is best for you.

<img width="1024" height="643" src="https://blog.myfitnesspal.com/wp-content/uploads/2024/12/protein-calculator-promo-3-1024x643.jpg" alt="Protein Calculator | MyFitnessPal" class="wp-image-60695 size-full" srcset="https://blog.myfitnesspal.com/wp-content/uploads/2024/12/protein-calculator-promo-3-1024x643.jpg 1024w, https://blog.myfitnesspal.com/wp-content/uploads/2024/12/protein-calculator-promo-3-300x188.jpg 300w, https://blog.myfitnesspal.com/wp-content/uploads/2024/12/protein-calculator-promo-3-768x482.jpg 768w, https://blog.myfitnesspal.com/wp-content/uploads/2024/12/protein-calculator-promo-3.jpg 1504w" /> You may also like

Protein Calculator: Uncover Your Every day Protein Wants

The Urge for food Drawback

While you’re happy after six bites of hen or half a smoothie, hitting your protein goal can really feel like stuffing a suitcase that’s already full. Urge for food suppression is a part of GLP-1s’ help weight reduction, nevertheless it additionally makes nutrient density a non-negotiable (2).

Some GLP-1 customers might discover modifications in meals preferences and in the end, what they select to eat (15). The objective turns into discovering choices you genuinely wish to eat. You want go-to meals that match into your smaller meals with out crowding out different vitamins.

Methods That Can Assist

There’s no single playbook, however listed here are strikes that match actual life:

• Begin your meal with a protein anchor. Eggs earlier than toast, hen earlier than rice.

• Hold high-protein snacks seen and prepared—Greek yogurt, edamame, decreased fats cottage cheese cups, dry-roasted or unsalted nuts.

• Use smoothies: mix Greek yogurt, whey or plant-based protein powder, frozen fruit, leafy greens and nut butter for a drinkable meal.

• Mix plant and animal proteins if you happen to eat each at meals. Chickpeas with shredded hen (served over a salad), tuna with quinoa (served along with your favourite veggies), eggs and black beans (in your favourite breakfast burrito).

“Don’t wait till the top of the day to understand you’re 50 grams quick on protein,” says Basbaum. “Observe your meals and snacks in MyFitnessPal all through the day, aiming for 20 to 30 grams per meal and fill the gaps with snacks.”

Energy Coaching and Protein: The Duo That Protects You

Protein alone received’t halt muscle loss. Pairing it with resistance coaching is the actual insurance coverage coverage (1). That doesn’t imply spending hours on the fitness center or mastering Olympic lifts.

Body weight workouts, resistance bands, or a number of units of dumbbells at residence are cheap methods to include resistance coaching into your routine that may assist in sustaining and constructing muscle mass.

It’s not nearly one life-style or dietary change in terms of supporting your well being whereas on GLP-1s however relatively a mix of each to make sure you’re reaching your targets and sustaining your well being long-term (2).

Ceaselessly Requested Questions: Protein for GLP-1 Customers

Can I overdo protein? It’s uncommon for wholesome individuals, however very excessive intakes can stress kidneys in these with kidney illness (16)—search medical steerage in case you have issues earlier than dramatically rising your protein consumption.

Are protein shakes a very good choice? Protein shakes might be a very good choice, particularly in case your urge for food isn’t what it was once. They’re compact, moveable, and straightforward to customise.

How quickly will I discover the advantages of hitting my protein targets? Consistency is essential, logging your protein-rich meals and snacks in MyFitnessPal may help you establish how your protein consumption is stacking up and the place there's alternative for enchancment. Take note of the way you’re feeling, in case your unintended effects from the medicine are enhancing, how your power ranges are and any progress in direction of your weight reduction targets. Chances are you'll discover small enhancements in a short while body – it’s all about progress, not perfection!

What are one of the best high-protein meals for small appetites? A couple of choices embrace greek yogurt, eggs, low fats cottage cheese, protein shakes, tuna, lean protein reminiscent of hen or turkey, tofu, tempeh, and low fats dairy milk or protein-fortified plant milks.

The Backside Line

If GLP-1s are supporting your weight reduction or metabolic well being administration journey, protein is the nutrient to prioritize to help your muscle mass and long run well being targets (2). Hitting your protein targets received’t occur accidentally—particularly when your urge for food is muted. It's a must to plan for it, observe it, and generally get inventive to make it interesting. Logging your meals and snacks in MyFitnessPal can present consciousness into your present protein consumption and show you how to spot alternatives the place you could possibly add extra to succeed in your every day targets. The work is value it. Defending muscle now units you up for well being advantages that final lengthy after the quantity on the size settles (3). “Protein shouldn't be elective right here. It’s important.” says Basbaum.