NUTRITION ON GLP-1s: PROTEIN, MEALS & MUSCLE
🎯 The #1 Rule
Protein is non-negotiable. GLP-1s suppress appetite so effectively that most men undereat protein, accelerating muscle loss. Aim for 1.6-2.3g protein per kg of body weight daily — even when you're not hungry. Everything else is secondary.
WHY PROTEIN MATTERS MORE ON GLP-1s
When you're in a caloric deficit (which GLP-1s naturally create), your body will break down both fat AND muscle for energy. The only way to minimize muscle loss is to:
- Provide adequate protein so your body has amino acids to preserve muscle
- Signal that muscle is needed (via resistance training)
Without sufficient protein, you're essentially telling your body: "I don't need this muscle — burn it for fuel." That's how men end up losing 30-40% of their weight as lean mass instead of 20-25%.
CALCULATE YOUR PROTEIN TARGET
Protein Calculator
| Body Weight | Minimum (1.6g/kg) | Optimal (2.0g/kg) |
|---|---|---|
| 180 lbs (82 kg) | 131g | 164g |
| 200 lbs (91 kg) | 145g | 182g |
| 220 lbs (100 kg) | 160g | 200g |
| 250 lbs (113 kg) | 181g | 227g |
| 280 lbs (127 kg) | 203g | 254g |
Formula: Body weight in kg × 1.6-2.0 = daily protein grams
HIGH-PROTEIN FOOD SOURCES
🥩 Meats & Poultry
- Chicken breast (4 oz) — 35g protein
- Ground beef 93% (4 oz) — 24g protein
- Pork tenderloin (4 oz) — 26g protein
- Turkey breast (4 oz) — 34g protein
🐟 Fish & Seafood
- Salmon (4 oz) — 25g protein
- Tuna (4 oz) — 30g protein
- Shrimp (4 oz) — 24g protein
- Cod (4 oz) — 26g protein
🥚 Dairy & Eggs
- Greek yogurt (1 cup) — 20g protein
- Cottage cheese (1 cup) — 28g protein
- Eggs (2 large) — 12g protein
- String cheese (2 sticks) — 14g protein
🥤 Supplements
- Whey protein (1 scoop) — 25g protein
- Casein protein (1 scoop) — 24g protein
- Fairlife milk (12 oz) — 20g protein
- Bone broth (1 cup) — 10g protein
SAMPLE MEAL PLAN (180g PROTEIN)
Daily Meal Structure
Daily Total: ~185g protein, ~1,400-1,600 calories
EATING STRATEGIES FOR SUPPRESSED APPETITE
When you're not hungry, eating enough protein is hard. These strategies help:
1. Protein First, Always
Start every meal with protein. If you can only eat half your plate, make sure the protein half gets eaten. Carbs and fats are expendable — protein isn't.
2. Liquid Protein Is Easier
When solid food is hard, protein shakes go down easier. A shake with whey + Fairlife milk can deliver 45g protein in minutes.
3. Small Meals, More Often
Four 35-40g protein meals are easier than three 50-60g meals. Spread it out to hit your target.
4. Front-Load Your Day
Appetite is often best in the morning. Get 40-50% of your protein before noon.
💡 The 30g Rule
Aim for at least 30g protein at every meal. Research suggests this is the threshold for maximizing muscle protein synthesis. Three meals with 30g+ is better than six meals with 15g.
WHAT ABOUT CARBS AND FATS?
Once you've hit your protein target, carbs and fats are flexible:
- Carbs: Prioritize around workouts. Vegetables and whole grains over refined carbs. But don't stress — protein is the priority.
- Fats: Some is necessary for hormones. Don't go ultra-low-fat. But fatty foods slow digestion and can worsen GI symptoms.
- Fiber: Important for GI health. Get from vegetables and supplement if needed.
The reality: most men on GLP-1s naturally eat fewer carbs and fats because appetite is suppressed. The risk is not eating ENOUGH, not eating too much.
SUPPLEMENTS THAT HELP
- Whey protein: Fast-absorbing, easy to drink. Essential for hitting targets.
- Creatine monohydrate: 5g daily. Helps preserve muscle and strength during deficit.
- Fiber supplement: Psyllium husk for constipation prevention.
- Multivitamin: Insurance against micronutrient gaps from reduced food intake.
- Electrolytes: If you're experiencing cramps or fatigue, may need extra sodium/potassium.
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