The importance of protein whilst using GLP-1

The Importance of Protein Whilst on GLP-1

GLP-1 medications (like Wegovy, Ozempic, or Mounjaro) are becoming increasingly popular for weight loss and managing type 2 diabetes. While they can help reduce appetite and aid fat loss, they also come with an important risk: muscle loss.

That’s where protein comes in.

🥩 Why Protein Matters on GLP-1

When you’re eating less due to a suppressed appetite, your body isn’t just burning fat – it can also start to break down muscle tissue. Losing muscle is not what we want, especially when it plays such a crucial role in your metabolism, strength, and overall function.

Protein helps to:

Protect muscle mass while you're losing weight

Support recovery from resistance training

Keep you fuller for longer, helping reduce cravings

Boost metabolism, since muscle burns more calories than fat

🥚 How Much Protein Do You Need?

Everyone is different, but a general target for those on a fat-loss journey using GLP-1 is:

1.6–2.2 grams of protein per kg of bodyweight per day

For example, if you weigh 70kg, aim for 112–154g of protein daily.

🍗 Easy Ways to Boost Protein

Add lean meats, fish, eggs, or tofu to meals

Use a protein shake or Greek yoghurt as a snack

Include beans, lentils or cottage cheese with your meals

🏋️‍♂️ Combine Protein with Strength Training

Eating enough protein is even more powerful when combined with resistance training. Lifting weights or bodyweight exercises signal your body to maintain (or even build) muscle while on a calorie deficit.

Final Thoughts

If you're on GLP-1 medication, don’t overlook protein. It's a simple change that protects your muscle, boosts your results, and keeps you feeling strong and energised.

Need help planning your protein or resistance workouts?

📩 Let’s chat – I offer personalised support for clients using GLP-1 medications.

.