Protein on a GLP-1: hitting your target when you're not hungry

Ask anyone months into a GLP-1 what the hardest part of training is and you'll hear the same answer: eating enough protein. The medication suppresses appetite - that's its job - but protein is the other half of keeping your muscle while the scale drops.

Your daily target is set from your body weight and tracked at every check-in. Hitting it on a day when nothing sounds good takes tactics, not willpower.

The tactics that work

Protein first, always. On a suppressed appetite, whatever you eat first is what you get enough of - so the protein on the plate gets eaten before anything else.

Small counts. Five small eating occasions beat three normal meals when your appetite is a fraction of what it was. And drinkable protein - a shake, skyr, kefir - goes down easier than a chicken breast on the rough days. A shake on a low-appetite day is a tool, not a rule.

Bank ahead of the rough days

If the 24–72 hours after your injection are the hardest, eat ahead in the days before. Protein doesn't have to be perfectly distributed across the week - it has to average out.

This is exactly what the program tracks: your check-ins catch the low weeks early, and the plan adjusts before a rough patch becomes a lost month.