Protein and muscle guides for GLP-1 medication

Plain guides for adults losing weight on a GLP-1 medication, or about to start or stop one. They answer the questions people search on the way: how much protein to eat when you are barely hungry, how to keep your muscle with simple strength work at home, what to eat on hard days, and what to keep doing when the medication ends. Food and training only; nothing about doses. Where your prescriber should decide, the guide says so.

Want your own number first? The free 2-minute protein check gives your daily target in grams and what to work on first.

Protein

• How much protein on GLP-1 medication: 1.2–1.6 g per kg, which weight to use, a table by height and weight, and a 100 g day on a small appetite.
• Protein shakes on GLP-1: what to drink and how: what a label should read, shake types compared, five homemade shakes with grams, and drinking one on a nauseous day.

What to eat

• GLP-1 meal plan for beginners: 7 days of small, protein-first meals with grams on each, a grocery list, a 1-hour prep, and swaps for nausea.
• What to eat on GLP-1 when you're not hungry: a 70 g protein minimum day in small bites, 25 easy foods with grams, drinks that count, and when to call.

Muscle

• How to prevent muscle loss on GLP-1: what the trials measured, a 12-week home strength routine, and how to tell it is working.
• Symptoms of muscle loss on GLP-1: the signs, how they differ from eating less, four home tests with cut-offs, and when to call a doctor.

Strength training

• Strength training on GLP-1 medication: sessions a week, how hard a set should feel, a two-workout plan for home, dumbbells or a gym, and training around shot day.

Coming off the medication

• Weight gain after coming off GLP-1: what the trials measured, why weight comes back, and a plan from 8 weeks before the last dose to a year after.