Smart Protein Choices While on GLP-1 Therapy

When you’re managing weight with GLP-1 therapy, maintaining muscle mass becomes even more important. Lean body tissue supports metabolism, strength, and long-term health — especially during a caloric deficit. That’s where careful protein planning comes in. Choosing high-quality, easily digestible proteins helps ensure you preserve muscle, stay full, and support recovery without overtaxing your digestive system.

Why Protein Is a Priority

On GLP-1 therapy, appetite and digestion slow down. That can make it harder to consume enough protein — but protein is essential for:

• Slowing digestion and promoting fullness
• Preserving lean mass during weight loss
• Supporting stable blood sugar and energy levels
• Aiding recovery and strength during movement

With lower appetite, hitting your protein targets becomes a key nutritional strategy.

How Much Protein You Might Aim For

General clinical guidelines often suggest 1.2 to 1.5 grams of protein per kilogram of body weight when the goal is to retain muscle while in a caloric deficit.

• If you weigh 70 kg, that’s roughly 84 to 105 g of protein daily
• Spread across 3–5 meals, that often means targeting 20–30 g of protein per meal
• For those over 50 or with slower metabolism, aiming toward the upper end (30 g per meal) may offer extra protection against muscle loss

Your individual needs can vary, so your clinician or dietitian should help fine-tune this range for you.

Protein Food Categories and Examples

Animal-Based, Lean Choices

These deliver high protein with less fat and typically digest well:

• Skinless poultry like chicken or turkey breast
• White-fleshed fish (e.g. cod, haddock)
• Low-fat dairy options such as Greek yogurt, cottage cheese, or low-fat milk
• Egg whites or whole eggs in moderation
• Lean cuts of meat (sirloin, tenderloin) trimmed of visible fat

Plant-Based & Alternative Options

Plants can be excellent complements or primary protein sources:

• Tofu (especially firm) and tempeh
• Legumes such as lentils, black beans, chickpeas
• Seitan or wheat gluten (if tolerated)
• Soy-based proteins
• Low-fat dairy-alternatives fortified with protein

Complement these with whole grains, beans, and vegetables that contain complementary amino acids.

Protein Supplements (When Food Isn’t Enough)

If you struggle to meet protein needs from food alone, supplements can help:

• Whey protein (or other animal-based powders) — quick absorption
• Plant-based powders (pea, rice, soy blends) — useful for those avoiding dairy
• Protein bars (check for quality: high protein, low added sugars)

Be cautious with additives, fiber overload, and sugar alcohols, which can irritate digestion in some users.

Scheduling & Timing Tips

• Distribute protein intake evenly across meals to support muscle protein synthesis
• When appetite is low, prioritize protein early (e.g. breakfast or first meal)
• After physical activity, have a protein-rich snack or meal to support recovery
• For users over 50 or with metabolic changes, erring toward higher per-meal protein can help maintain muscle function

Managing Side Effects with Protein

GLP-1 therapy sometimes causes nausea, indigestion, or reduced appetite. To mitigate these:

• Choose protein sources that are easier to digest (lean, low-fat, moderate fiber)
• Break protein intake into smaller doses or snacks
• Eat slowly, chew well, and stop when you feel comfortably full
• Stay hydrated — water supports digestion and eases potential constipation
• Avoid pairing heavy proteins with large quantities of fiber or fat in one meal

Over time, your tolerance may improve and allow more flexibility in food selection.

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