GLP-1 Resource Center

How do I get enough protein on Ozempic?

Protein is the macronutrient most worth prioritising during GLP-1 treatment, and the hardest to hit when appetite is significantly suppressed. Low protein intake during a period of rapid weight loss may contribute to lean mass loss, facial volume change, hair thinning, and reduced strength.

Why protein matters more on GLP-1 medications

During caloric restriction, the body draws on both fat and lean tissue for energy, and adequate protein intake is the dietary lever with the most evidence behind it for shifting that balance toward fat. Most guidelines for active weight loss recommend 1.0 to 1.2 grams of protein per kilogram of body weight per day, above general population recommendations, and a 2026 review recommends 1.2 to 1.5 g/kg/day. For a 75kg person, that is roughly 75 to 90g daily at the lower target and 90 to 113g at the higher one. A 2026 systematic review of 20 trials covering 15,782 people found that 25 to 39 percent of the weight lost on GLP-1 medications is fat-free mass, the share depending on the medication: 35.2 percent on semaglutide and 25.4 percent on tirzepatide.* Fat-free mass measured by DXA includes water, glycogen, and connective tissue, so it is not skeletal muscle alone.

Which medication you are on changes the number

This is the part most worth knowing, and it is rarely spelled out. Semaglutide is sold as Ozempic and Wegovy. Tirzepatide is sold as Mounjaro and Zepbound. In the SURMOUNT-1 DXA substudy, published by Look and colleagues in Diabetes, Obesity and Metabolism in 2025 across 255 participants enrolled and 160 analysed, tirzepatide patients lost 26 percent of their weight as lean mass, while the placebo group lost a comparable share, so this is weight loss behaving as weight loss rather than the medication doing something unusual.

In practical terms, someone on semaglutide is losing roughly a third of their weight as fat-free mass, and someone on tirzepatide nearer a quarter. That is a reason to take the protein target seriously, not a reason to reconsider a prescription. What you are taking, and whether the dose suits you, is a conversation for your prescriber.

Why it is difficult on GLP-1 medications

GLP-1 medications suppress appetite effectively. Most patients find their appetite is reduced to the point where eating three protein-rich meals daily feels impossible. Nausea and gastric sensitivity in the early weeks of treatment further reduce the palatability of high-protein foods like meat and eggs.

Practical approaches

Eating protein first within a meal, spreading intake across smaller and more frequent occasions, and using liquid sources when solid food is unappealing are the approaches patients tend to find workable. If you are consistently well below target, that is worth raising with your clinician or a dietitian rather than solving alone.

The TAKE approach

TAKE Nourish provides 21g of plant protein per 34.7g serving in Chocolate, and 20g per 35g serving in Vanilla, which are two separate formulas. Both are vegan, with no dairy, whey, or gluten, and each canister holds 24 servings. A shake is one way to meet a daily protein target when solid food is difficult.* TAKE Build provides 5,000mg of creatine monohydrate per serving. In a June 2026 JISSN meta-analysis of seven randomised trials across 608 postmenopausal women, lean mass was higher by 0.37kg and leg press strength by 7.5kg, but only at 5g or more daily combined with resistance movement, and not at lower doses or without it. Both are included in The Strength System.

These statements have not been evaluated by the Food and Drug Administration. TAKE products are not intended to diagnose, treat, cure, or prevent any disease. Individual results vary. Always speak with your healthcare provider about medication side effects or medical concerns.
Ozempic® and Wegovy® are registered trademarks of Novo Nordisk A/S. Mounjaro® and Zepbound® are registered trademarks of Eli Lilly and Company. References to these names on this page are for informational and descriptive purposes only and do not imply affiliation, sponsorship, or endorsement by, or partnership with, Novo Nordisk A/S, Eli Lilly and Company, or any other GLP-1 medication manufacturer.