If you use GLP-1 medication, you will lose weight effectively, but without the right approach, you will also lose muscle mass. The solution: eat at least 1.6 grams of protein per kilogram of body weight per day and strength train 2–3 times a week.
On this page, you’ll find everything: why muscle mass matters, how much protein you need, how to achieve that when you have little appetite, and which products can help.
Why you lose muscle mass with GLP-1 medication
GLP-1 medication strongly suppresses your hunger. This creates a significant caloric deficit, and your body responds by not only burning fat but also breaking down muscle tissue for energy. Research shows that 25-40% of the weight lost with GLP-1 use can consist of fat-free mass.
How much protein do you need with GLP-1?
The guideline: at least 1.6 grams of protein per kilogram of body weight per day.
- 70 kg: at least 112 grams per day
- 80 kg: at least 128 grams per day
- 90 kg: at least 144 grams per day
Little hunger, yet enough protein
Small, protein-rich, and easily digestible choices are key: cottage cheese, eggs, chicken breast, the Killerbody Meal Shake (approx. 28g protein per serving), Protein Water for in between meals.
Strength training: the second pillar
Your body needs a reason to retain those muscles. 2-3 targeted sessions per week are enough. Think squats, lunges, push-ups, rows with resistance bands.
Is a meal replacement useful with GLP-1?
Yes, provided you choose one that is complete: at least 25-30g of protein per serving, a full amino acid profile, vitamins, and minerals. The Killerbody Meal Shake has it all.
After stopping: how to prevent the yo-yo effect
If you have maintained your muscle mass during treatment, you will start with a higher resting metabolism after stopping. That makes all the difference in the long run.
The three steps summarized
- Eat enough protein - at least 1.6g per kg per day
- Strength train - 2-3 times a week
- Choose compact, protein-rich options - a Meal Shake helps if large meals are not feasible
