How do you guys hit protein goals on GLP-1?

leonli

leonli

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Hey everyone, I’ve been training for a while and recently started exploring GLP-1s. One thing I’m curious about is how people manage their nutrition when appetite drops. For those who lift or do regular training:

  • How do you make sure you still hit your protein goals?
  • Do you rely more on shakes, smaller meals, or just adjust your eating schedule?
  • Have you noticed any changes in strength or recovery?
I’m trying to understand how people balance fat loss while still keeping muscle and performance.
 
There are a few thread on protein that could be helpful; here's one: /community-link/thread/13343/

  • How do you make sure you still hit your protein goals? Shakes
  • Do you rely more on shakes, smaller meals, or just adjust your eating schedule? Shakes
  • Have you noticed any changes in strength or recovery? I've always had a high protein diet as I'm in the gym at least 5x a week. It's a non-negotiable for both strength and recovery.
 
miameow said:


There are a few thread on protein that could be helpful; here's one: /community-link/thread/13343/

  • How do you make sure you still hit your protein goals? Shakes
  • Do you rely more on shakes, smaller meals, or just adjust your eating schedule? Shakes
  • Have you noticed any changes in strength or recovery? I've always had a high protein diet as I'm in the gym at least 5x a week. It's a non-negotiable for both strength and recovery.

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Thanks! Saved it, definitely going to check it out
 
  • Coffee protein shake first thing in the morning with added instant coffee to wake up.
  • Breakfast with much protein. Egg, yogurt etc
  • Protein shake again.
  • Lunch also try to maximize protein.
  • Proteinbar.
  • Dinner same as lunch.
  • Casein Protein shake before bed.

Something like that for me personally. Hard training 5 days a week.
 
Jaylar said:


I have a protein shake for breakfast then a tuna pasta for lunch and usually a chicken meal for evening meal.

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That sounds like a solid protein-focused routine

quicksilver80 said:


1g for every pound of your goal weight. If i live near a golden corral id be set. Shits expensive to eat like a barbarian

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Haha, hitting those protein goals can definitely get expensive
 
JohannesSweden77 said:


  • Coffee protein shake first thing in the morning with added instant coffee to wake up.
  • Breakfast with much protein. Egg, yogurt etc
  • Protein shake again.
  • Lunch also try to maximize protein.
  • Proteinbar.
  • Dinner same as lunch.
  • Casein Protein shake before bed.

Something like that for me personally. Hard training 5 days a week.

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That’s a very structured routine. 5 days of hard training plus that much protein takes some serious consistency. I definitely have a lot to learn from you!
 
leonli said:


That’s a very structured routine. 5 days of hard training plus that much protein takes some serious consistency. I definitely have a lot to learn from you!

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Honestly it sounds harder then it is. I use an app on my phone to register she keep track of it. FatSecret is the name of the app but there are a bunch of similar.

Just look up how many calories and protein you should eat in a day. There are several calculators out there who can help. It's basically your weight (goal weight), height, how much you train, if you want to still loose weight or gain or stay on current weight. Those parameters shows you how much you should eat. Then it's just a matter of trying to get as close to it as possible.




Macro Calculator



This macro calculator estimates the macronutrient needs of a person based on their age, physical characteristics, activity level, and bodyweight goals.

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www.calculator.net
 
The key is getting protien in at every meal and snack. If you miss one, its hard to catch up. So, for me, eggs/egg whites in the am, often canned chicken or tuna salad, and lean meat at dinner, usually 93% fat-free beef or turkey. A protien shake or a David bar (the prices on them have come down now that Walmart carries them) as a snack and some high protien Greek yogurt before bed.

I usually hit 210-220 grams a day. That puts me at about 1.2 grams per lb of bodyweight which is higher than most people will want to go so you could likely be a little less strict, but the idea is really to make sure your getting a good amount of protien every time you eat.
 
I eat a chickbreast for breakfast at 11am. Can can of sardines about noon, 60 gram protien drink at 1, and if I can 1/2 pound off beef at 3. Don't eat again till 11am the next day. I workout in the morning, 12,000 steps 20 flights of steps and mild resistance band training before my 11am breakfast. Fasted aerobic workouts are GREAT.
 
leonli said:


Hey everyone, I’ve been training for a while and recently started exploring GLP-1s. One thing I’m curious about is how people manage their nutrition when appetite drops. For those who lift or do regular training:

  • How do you make sure you still hit your protein goals?
  • Do you rely more on shakes, smaller meals, or just adjust your eating schedule?
  • Have you noticed any changes in strength or recovery?
I’m trying to understand how people balance fat loss while still keeping muscle and performance.

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Several high protein meals. I can eat as much on reta so I try to eat more often. Make sure to get protein in every meal/snack. Throw in a few shakes (usually one in the morning and one during any gym sessions). Recovery is good, but I'm also on tesa/ipa and trt, so not necessarily a fair comparison.
 
I just asked chat the same thing 😂

I've been struggling and relying on convenience protein. I have a really good protein shake thats got 20g protein per scoop so I have 2 scoops of that now along with chicken, eggs and cottage cheese is excellent so versatile.

I have a tendancy to overthink so this is the list it gave me

£20 shopping list (about 5 days)​#-lb20-shopping-list-about-5-days

  • ✅ 1 kg chicken breasts
  • ✅ 15 eggs
  • ✅ 500 g 0% Greek yogurt
  • ✅ Cottage cheese
  • ✅ Frozen broccoli
  • ✅ Frozen mixed vegetables
  • ✅ Lettuce/cucumber/tomatoes
  • ✅ One bag of apples or berries (optional)
 
The shakes are good when I’m not hungry and need a boost. Other than that, a lot of lean chicken. Reta has taken the joy out of food so just eating the lowest calorie Hughes protein option I can find that is still cost effective.
 
I usually have a set of protein for the week. Either chicken, tuna, lean ground beef or ground turkey. Those are my staples. When I get hungry I grab my protein source first, not a snack, not a drink or not anything else. PROTEIN FIRST.

A lot of people dont hit their proteins because they tend to grab whatever is convenient when they get hungry. If youre on any GLP1 and you get hungry and you grab a donut, guess what? Youll be full for half of the day w/out any protein in your body. I see a lot of people on GLPs who lose like 20-30 lbs easily but its easily identifiable who still eats like crap and dont hit their proteins.
 
Hi! This is a great question, as its very important to get enough protein for your long term goals (as well as keeping your hair!).

First, I noticed that on Reta I have more appetite than I did on Sema or Tirz. This was crucial for me because I was not eating enough at all before.

I make sure to start every day with an oatmeal (for fiber) + a scoop of whey powder in there, as well as some Greek yogurt. I also take some fiber gummies around dinner time and another scoop of whey before bed.

Of course, there are a million ways to skin a cat, but this has helped me a lot.
 
When the Tirz really kicks in, it's hard to keep eating! I had to goto protein shakes. I actually added strait protein powder to my regular protein shakes cuz they had too much flavor. Added some fiber and berries too to make sure I got something to keep me regular and hydrated! Sometimes that and a couple of eggs in the morning was all I could stomach, but at least it got me to 80gr on a lean day.
 
joseblo said:


When the Tirz really kicks in, it's hard to keep eating! I had to goto protein shakes. I actually added strait protein powder to my regular protein shakes cuz they had too much flavor. Added some fiber and berries too to make sure I got something to keep me regular and hydrated! Sometimes that and a couple of eggs in the morning was all I could stomach, but at least it got me to 80gr on a lean day.

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80g total of protein for the day? How much do you weigh? That seems incredibly low.
 
Keep your easy protein visible and nearby. I keep protein bars on my desk. The protein and creating powder sits out on my kitchen counter. I usually have premier protein shakes ine the fridge for a grab and go.

I bake several pounds of chicken thighs or sous vide chicken breasts every week along with a big insta pot full of rice.

Whenever I open the fridge for a snack I tend to either have a turkey and cheese rollup, or a mozzarella stick.

Don't beat yourself up over missing a few grams of protein. For maintenance you don't need as muc has you tihngs.

Take your weight and subtract your body fat. then your muscle is 50-55% of what's left.

So I am 5'10" and 207lbs. Once I remove 30% percent body fat and then take 55% of that. I am left with around 80lbs of muscle.

So to maintain that muscle I need 80-100g, if I want to build, I need to go up to 130-145.

So it is not as much as you would think. Put your numbers into CoPilot or ChatGPT.

A few eggs and a 30g protein shake for breakfast, and you might be halfway there.
 
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