GLP-1 Strength · Nutrition lever
Protein on a GLP-1: hitting the target when you're not hungry
Of the two levers that keep your muscle — training and protein — this is the one the medication fights. The target is 1.6–2.2 grams per kilogram of bodyweight per day(for a 200 lb / 90 kg person: 145–200 g). Here's how real people hit it when dinner sounds like a chore.
Spread it, don't stack it
Your muscles use protein per meal, not per day — 25–40 g at each of 3–5 eating occasions beats one giant dinner. On GLP-1s the practical version: a protein-first rule at every meal (eat the protein part before anything else, while appetite lasts), plus shakes to fill the gaps that solid food won't cover.
The low-appetite playbook
Liquid beats solidon the hard days — a whey shake is 25 g in ninety seconds and doesn't ask you to chew. Bank protein ahead of the rough days: if the 24–72 hours after your injection are the hardest, eat ahead in the days before. Casein before bedcovers the overnight gap — it digests slowly, which is the whole point. And keep a short list of "always works" foods: Greek yogurt, cottage cheese, eggs, deli meat, edamame. Decision fatigue is real when nothing appeals.
The two supplements that matter
A protein powder you actually tolerate — whey isolate for most people (thin, light, low lactose), casein for the overnight slot. Creatine monohydrate, 5 g/day — the most evidence-backed muscle-retention supplement in existence, cheap, and flavorless. That is the entire list. As with everything in this program: run it past your prescriber.
Medical disclaimer: general nutrition education, not medical advice. Protein and supplement needs vary — confirm your targets with your prescriber or a registered dietitian, especially with kidney conditions or other medical history.