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. Across GLP-1 trials the share of weight lost as lean mass depends on the medication: about 26 percent on tirzepatide, and up to 45 percent on semaglutide, with a class-wide average near 30 percent and reported figures ranging from 20 to 50 percent.* 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 25 percent, so this is weight loss behaving as weight loss rather than the medication doing something unusual. A 2026 systematic review in the International Journal of Obesity, covering seven studies and 821 patients, reported figures as high as 45 percent for semaglutide and 14 to 22 percent for liraglutide.

In practical terms, someone on semaglutide may be losing close to half of their weight as lean 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.