Why Protein Matters More When You're on GLP-1 Medications

One of the biggest concerns with rapid weight loss is losing muscle along with fat. When you're on a GLP-1 medication and eating less, protein becomes even more important.

Why Protein Matters

When you lose weight, your body doesn't just burn fat — it can also break down muscle for energy. Adequate protein helps:

• Preserve muscle mass — Keep the muscle you have
• Support metabolism — Muscle burns more calories at rest
• Maintain strength — Stay functional and active
• Feel fuller longer — Protein is the most satiating macronutrient

How Much Protein Do You Need?

General recommendations for people losing weight:

• Minimum: 0.7 grams per pound of goal body weight
• Optimal: 1.0 grams per pound of goal body weight

For example, if your goal weight is 150 lbs, aim for 105-150 grams of protein per day.

High-Protein Foods

When appetite is low, choose protein-dense options:

Best Choices (20-30g protein per serving)

• Chicken breast (4 oz): 26g
• Greek yogurt (1 cup): 20g
• Cottage cheese (1 cup): 28g
• Salmon (4 oz): 25g
• Lean ground beef (4 oz): 22g

Good Choices (10-15g protein per serving)

• Eggs (2 large): 12g
• String cheese (2 sticks): 14g
• Protein shake: 20-30g
• Deli turkey (3 oz): 15g
• Edamame (1 cup): 17g

Protein Supplements

When whole foods aren't appealing, protein shakes can help bridge the gap:

• Whey protein (fast absorbing)
• Casein protein (slow absorbing, good before bed)
• Plant-based options for those who prefer them

Practical Tips

1. Protein first — When you sit down to eat, start with protein before anything else
2. Every meal and snack — Include protein in everything you eat
3. Track it — Use an app to see if you're hitting your goals
4. Prep ahead — Cook protein in batches so it's always available
5. Keep it simple — Rotisserie chicken, pre-cooked shrimp, and deli meats require zero cooking

Don't Let Low Appetite Win

Even when you're not hungry, your body needs fuel. Think of protein as medicine for your muscles. Small amounts throughout the day add up.

GlucoPal can help you track your daily protein intake alongside your medication, weight, and symptoms — all in one place, all on your device.