If you’re on a GLP-1 medication, protein is your best friend. It helps you keep muscle while on your weight loss journey, which is the real goal—not just a lower number on the scale.
If you’re taking a GLP-1 medication like Ozempic, Wegovy, or Mounjaro, chances are you’re on a weight loss journey. These medications do an amazing job at helping you feel full faster and eat less, making it easier to lose weight. But here’s something not everyone talks about—you might also be losing muscle along with fat.
And that’s where protein comes in.
Getting enough protein isn’t just for bodybuilders. It’s what helps you stay strong, keep your energy up, and prevent your metabolism from slowing down as the pounds drop. So, if you’re on a GLP-1 medication, making sure you’re hitting your protein goals is one of the smartest things you can do. Let’s talk about why—and how to make it easy.
The Hidden Side of Weight Loss on GLP-1s
Yes, losing weight is great, especially if it helps with your health. But when your body drops pounds, it’s not just burning fat—it’s also losing muscle. And muscle is important! It helps you:
- Burn more calories (even while resting)
- Stay strong and avoid weakness
- Keep up your energy levels
- Support healthy aging and mobility
Studies show that 15-60% of the weight lost on GLP-1 medications comes from muscle (Knudsen et al., 2023). That’s a pretty big deal! The good news? Eating more protein can help protect your muscles while you lose fat.
Bottom line: The goal isn’t just weight loss—it’s fat loss while keeping your muscle.(1)
Protein: Your Muscle’s Best Friend
Protein is the building block of muscle—it helps repair, maintain, and grow it. And when you’re losing weight, you actually need more protein than usual to keep your muscles from breaking down.
Research suggests that eating around 1.2 grams of protein per kilogram of body weight per day is much better for preserving muscle than the usual 0.8 grams.
What does that mean for you?
- If you weigh 150 lbs (68 kg) → Aim for 80-100 grams of protein a day
- If you weigh 200 lbs (91 kg) → Aim for 100-120 grams of protein a day (2)
How to Get Enough Protein Without Overthinking It
You don’t have to stress about grams and numbers all day. The trick is to spread your protein intake throughout the day instead of loading up on it at dinner. Here’s what that could look like:
Breakfast: Protein Shake with a Side of Toast (15-30g protein)
- 1-2 scoops Sunwarrior Active Protein powder (15-30g protein)
Lunch: Quinoa & Chickpea Salad (24g protein)
- 1 cup cooked quinoa (8g protein)
- ½ cup chickpeas (7g protein)
- 2 tablespoons Sunwarrior Chia Seeds (4g protein)
- Veggies + tahini dressing (5g protein)
Dinner: Lentil & Tempeh Stir-Fry (30g protein)
- ½ cup cooked lentils (9g protein)
- ½ cup tempeh, cubed (15g protein)
- Mixed veggies + soy sauce (6g protein)
Snack: Plant-Based Protein Shake (4-6g protein)
- Peanut butter toast (4g peanut butter)
The Best Vegan Protein Sources for Everyday Eating
Whether you eat meat or prefer plant-based options, here are some easy go-to protein sources:
- Beans, lentils, chickpeas
- Tofu, tempeh, edamame
- Nuts, seeds, quinoa
- Plant-based protein powders that are formulated for GLP-1 Support like Sunwarrior's Active Protein
ProTip: If you're struggling to hit your protein goals, consider protein shakes—they're an easy and convenient way to add extra protein without much effort.
Simple Ways to Make Sure You Get Enough Protein
- Eat protein with every meal – Don’t save it all for one meal!
- Add a protein shake if you're falling short.
- Choose high-protein snacks like nuts, yogurt, or boiled eggs.
- Use an app like MyFitnessPal to track your intake if needed.
- Talk to a dietitian if you're unsure how much protein is right for you.
So, as you go through your weight loss journey, don’t just focus on eating less—focus on eating smarter. Getting enough protein will keep you feeling strong, energized, and healthier in the long run.
Take action today: Add more protein to your meals and start making small changes to keep your muscles strong!
Reference:
1. https://dom-pubs.onlinelibrary.wiley.com/doi/10.1111/dom.15728
