How Much Protein Do You Need on GLP-1 Medication?

With expert insights from Julie-Ann Yap, Dietitian and Nutritionist, and Kate Di Prima, Dietitian

If you're taking a GLP-1 medication, you've likely heard that protein matters more now. But "eat more protein" isn't especially useful advice on its own. What you actually need is a number, and a realistic way to hit it when your appetite has changed.

Here's what the numbers look like, why they matter more on GLP-1, and how to get there without overhauling your entire diet.

Why Protein Needs Increase on GLP-1

GLP-1 medications reduce appetite, which is the whole point, but it comes with a side effect worth understanding: when you eat less overall, protein is often the first thing to fall short. Carbohydrates and easy snack foods tend to fill the gap instead, simply because they're more accessible when you're not that hungry.

The problem is that your muscles don't adjust their requirements just because your appetite has dropped. Dietitian Kate Di Prima has described this well: your muscles don't get the memo that you're trying to lose fat, they simply respond to not receiving enough building blocks. Weight loss on GLP-1 medication can include a loss of lean muscle if protein intake isn't carefully managed alongside it, which is why this matters more now than it might have before.

How Much Protein Should You Aim For

A general guide is 1.2 to 1.6 grams of protein per kilogram of body weight per day. This can shift slightly depending on age, activity levels and goals, but it's a solid starting point.

To put that into perspective: an 80kg woman would need roughly 96 to 128 grams of protein per day to help preserve muscle during weight loss on GLP-1 medication.

Broken down across the day, this typically looks like:

• 20 to 30 grams of protein at each main meal

• 10 to 20 grams of protein at snacks, if you're having them

Spreading protein across the day rather than saving it all for dinner tends to work better, since it supports muscle maintenance more consistently than one large protein hit in the evening.

Practical Ways to Hit Your Protein Target

Getting enough protein doesn't require a complicated plan, but it does help to know which foods carry the most protein per serve.

• Greek yoghurt or high-protein yoghurt — around 19g of protein per 200g serve

• Eggs — around 12g of protein for two eggs, closer to 22g if you add 100g of cottage cheese alongside

• Chicken, lean beef or lamb

• Fish, including tuna and salmon

• Tofu, tempeh or legumes for plant-based options

• Cottage cheese, which is an easy way to boost protein in an existing meal without much extra volume

If food alone feels hard to manage, a protein shake can help close the gap, particularly on days when appetite is very low and a full meal feels like too much.

Where Glow Shakes Can Fit In

The Collagen Co Glow Shakes provide 29g of protein per serve, along with 24 essential vitamins and minerals. That's roughly a third to a half of most people's daily protein target in one convenient serve, which can make a real difference on days when reduced appetite is making it hard to eat enough through food alone.

Glow Shakes work well as a breakfast option, a way to boost protein in a smoothie, or a straightforward snack between meals. They're designed to complement your diet rather than replace it, and they don't take the place of the food-based protein sources above, they simply make it easier to reach your target on the days that call for it.

Key Takeaways

• Protein needs stay the same, or increase, even though your appetite has dropped.

• Aim for 1.2 to 1.6g of protein per kilogram of body weight per day.

• Spread protein across meals rather than concentrating it at dinner.

• Whole food sources should still form the foundation, with a shake as a practical backup on lower-appetite days.