Guide hub
GLP-1 protein and strength
If you take a GLP-1 medication, you will probably eat less than before. Two habits help protect muscle while you lose weight: eating enough protein across the day, and strength training two or three times a week. These guides explain how, in plain terms. Your prescriber manages the medication itself.
The guides
Each guide answers one question, with the short answer first and sources at the end.
Protein
- How much protein should I eat on a GLP-1 medication?A daily range based on your body weight, and how to spread it across meals.2 min read
- How do I eat enough protein when I'm not hungry?Small, protein-first meals and snacks that are easier to finish.1 min read
- Which protein foods are easiest on the stomach?Gentler options for days with nausea or fullness, and what to go easy on.1 min read
- Do I need protein shakes on a GLP-1 medication?When shakes help, what to check on the label, and when food is enough.1 min read
Strength and meal structure
- Why does strength training matter on a GLP-1 medication?How training helps you keep muscle while you lose weight.2 min read
- How often should I strength train, and for how long?A simple weekly starting point for beginners and returning lifters.2 min read
- How do I train on days I feel sick or tired?Lighter options, and the signs that mean rest and call your prescriber.1 min read
- How should I structure meals when I feel full quickly?Meal timing and portion patterns that suit a smaller appetite.1 min read
- Do GLP-1 medications cause muscle loss?What the trials show about lean mass, and what helps you keep strength.2 min read
Free tools
Every guide is reviewed by a registered dietitian before it goes live, and checked again at least every six months. How we write and review guides
Find a coach for protein and strength
Coaches on Holicoach who use the GLP-1 module help with protein, strength training and meal structure, week by week. They don't advise on medication.
- A weekly check-in. About a minute: protein days, sessions, appetite, energy and stomach symptoms.
- A plan around your week. Strength sessions and small meals that fit how you feel.
- Safety first. A short safety screen before coaching starts, and clear next steps if a symptom needs your prescriber.
- Coaches are independent professionals. Every coach who uses the GLP-1 module has agreed not to advise on medication. How coaching works