Introduction

GLP‑1 medications like semaglutide and tirzepatide are powerful tools for weight loss, but achieving the best results goes beyond medication alone. One key factor that often gets overlooked is protein intake. When your appetite shrinks and meal sizes get smaller, it’s easy to fall short on protein without realizing it. This post explains why protein matters so much during GLP‑1 therapy, how much you should aim for, and practical ways to meet your goals even on low-appetite days.

Why protein is essential during weight loss

When you’re losing weight, your body doesn’t just burn fat; it can also break down muscle for energy. Adequate protein intake signals your body to spare lean tissue and prioritize fat loss instead. This matters for more than just appearance: muscle mass supports your metabolism, energy levels, and long-term weight maintenance.

Research supports this connection. According to data presented by the Endocrine Society, participants who consumed more than 1.2 grams of protein per kilogram of body weight per day preserved 93% of their muscle mass during weight loss. In contrast, those who consumed less than 0.8 grams per kilogram lost about 7% of their muscle mass. The difference is significant, especially over months of treatment.

How much protein do you need?

There’s no single answer that works for everyone, but a reasonable target for most GLP‑1 users is between 1.0 and 1.2 grams of protein per kilogram of body weight per day. For someone weighing 80 kg (about 175 lbs), that translates to roughly 80–100 grams of protein daily.

Several factors can shift your needs:

  • Activity level: If you exercise regularly, especially resistance training, you may benefit from the higher end of the range.
  • Age: Older adults often need more protein to maintain muscle, as the body becomes less efficient at using it.
  • Health conditions: Kidney disease or other conditions may require adjusted targets. Always consult your healthcare provider for personalized guidance.

Practical ways to hit your protein goals

Meeting protein targets can feel challenging when your appetite is suppressed. Here are some strategies that work well for GLP‑1 users:

  • Prioritize protein at every meal: Make sure each meal includes a clear protein source, such as eggs, chicken, fish, Greek yogurt, tofu, or legumes.
  • Front-load your protein: Eat the protein portion of your meal first, before you fill up on other foods.
  • Keep easy options on hand: Stock your kitchen with convenient, protein-rich foods like hard-boiled eggs, canned tuna, rotisserie chicken, or cottage cheese.
  • Use simple swaps: Replace a bowl of cereal with Greek yogurt and berries, or trade rice for lentils to boost protein without adding extra meals.

If you’re struggling with very low appetite, some clinicians suggest a baseline target of at least 70 grams per day to prevent chronic shortfalls while you adapt to the medication.

Timing protein around workouts

If you’re doing resistance training (which is highly recommended during GLP‑1 therapy to preserve muscle), timing matters. Aim to consume 20–30 grams of protein within a couple of hours after your workout to support muscle repair and recovery. Spreading protein evenly across your meals, rather than loading it all into one sitting, also helps your body use it more effectively.

Track your intake with Shotsy

When appetite changes from week to week, it’s easy to lose track of whether you’re actually hitting your protein targets. Shotsy helps by letting you track your protein intake alongside your injection schedule and symptoms. Over time, you can spot patterns, like whether low-protein days correlate with fatigue or increased hunger, and adjust your habits accordingly.

Conclusion

Protein is one of the most important nutrients to prioritize while taking GLP‑1 medications. It helps preserve muscle, supports your metabolism, and keeps you feeling satisfied between meals. By setting a realistic target, choosing protein-rich foods, and tracking your intake, you can maximize the benefits of your medication while protecting your long-term health.

This post is intended for informational purposes only and is not a substitute for professional medical advice. Always consult your physician before making any changes to your medication or health routine.