If you use GLP-1 medication, you lose weight effectively – but without the right approach you also lose muscle mass. The solution: eat at least 1.6 grams of protein per kilogram of body weight per day and do strength training 2–3 times a week.
On this page you will find everything: why muscle mass matters, how much protein you need, how to get it when you barely have an appetite, and which products help.
Why you lose muscle mass on GLP-1 medication
GLP-1 medication strongly suppresses your hunger. That creates a large calorie 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 on GLP-1 can consist of fat-free mass.
How much protein do you need on 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, still enough protein
Small, protein-rich and easily digestible choices are key: quark, eggs, chicken breast, the Killerbody Meal Shake (27 g protein per meal) and a Killerbody Protein Bar for in between.
Strength training: the second pillar
Your body needs a reason to keep those muscles. 2–3 targeted sessions a week is enough. Think squats, lunges, push-ups and rows with a resistance band.
Is a meal replacement useful on GLP-1?
Yes, as long as you choose one that is complete: at least 25–30 g of protein per serving, a full amino acid profile, vitamins and minerals. The Killerbody Meal Shake has it all in one.
After stopping: how to avoid the yo-yo effect
If you have kept your muscle mass during treatment, you start after stopping with a higher resting metabolism. That makes the difference in the long term.
The three steps in summary
- Eat enough protein – at least 1.6 g per kg per day
- Do strength training - 2–3 times a week
- Choose compact, protein-rich options – a Meal Shake helps when big meals don't work
