GLP-1 nutrition, answered
Straight answers on protein, muscle, energy, and eating well on a GLP-1. Educational only — not medical advice.
How much protein should I eat on a GLP-1?
For muscle preservation during weight loss, roughly 1.2–1.6 g of protein per kg of body weight per day, spread across 3–4 meals. That's meaningfully above the 0.8 g/kg RDA. Use the free calculator for your exact number.
Can you build muscle on a GLP-1?
You can absolutely preserve muscle, and with training many people build it. The levers are enough protein plus resistance training 2–3×/week — even short home sessions count.
What do I eat when my appetite is gone?
Lead with protein-dense, low-volume options: a protein shake, Greek yogurt, eggs, cottage cheese, or shredded chicken. See our low-appetite recipes. Small and frequent beats large and rare.
Will I regain the weight if I stop the medication?
Many people regain some weight after stopping. Protein-first eating and strength training carried through and beyond a step-down are associated with less rebound — that's the whole point of our taper and maintenance plans.
Do I need a gym membership?
No. Two to three short sessions a week — bodyweight, bands, or dumbbells at home — is enough to signal your body to hold onto muscle.
Is this medical advice? Do you tell me about dosing?
No. We provide nutrition and lifestyle education only — never dosing or medical advice. All medication decisions belong with your prescriber. Our content is written as practical guidelines to adapt to your own situation — not medical advice.