88% of GLP-1 users fail this protein check

Your appetite shrank but your protein needs didn't

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June 16, 2026 11:48am EDT

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Casa de Sante

Gut-Friendly Nutrition

Digestive Health|Protein Powders|GLP-1 Support|Hormone Balance

Are You Getting Enough Protein on Your GLP-1?

Casa de Sante
Physician-Founded Gut Health

GLP-1 + Nutrition Alert

Your Protein Gap
Is Bigger Than
You Think

A new 2026 study tracked 5,741 days of food logs from GLP-1 users. The average protein intake was just 53.8 g/day. Here is what that means for your muscles.

88%

Below Min.
Protein Intake

53.8g

Avg. Daily
Protein on GLP-1

0.6

g/kg Average
Intake (Study)

A patient came to me last month frustrated. She tracked her protein for a full week on her GLP-1 medication and thought she was doing well. She aimed for 100 grams a day.

Her food log told a different story: 51 grams.

She is not alone. A 2026 study from IRCCS San Raffaele Hospital in Milan tracked 5,741 days of food logs from 332 adults on semaglutide and tirzepatide. The average protein intake? Just 53.8 grams per day, and 88% of GLP-1 users fell below even the minimum recommended intake.

Why This Matters

The floor for a healthy sedentary adult is 0.9 g/kg. If you are losing weight on a GLP-1, the American Society for Metabolic and Bariatric Surgery recommends 1.2 to 1.5 g/kg.

Most people eating 1,100 calories a day are getting about a third of what they need to protect muscle. Every calorie has to work harder.

A 400-calorie bagel with 10 grams of protein is a poor trade when you can only eat 1,100 calories total. You want every 100 calories to carry close to 10 grams of protein.

Three Fixes That Work In My Clinic

1	Eat Protein First at Every Meal Before the rice, before the salad. When satiety hits fast, the first thing on your fork matters most. Front-load your protein so you reach your threshold before fullness shuts you down.

2	Split It Across Three Meals Muscle protein synthesis plateaus around 40 grams per sitting. Three meals at 30 to 35 grams beats one meal at 90 grams. Your muscles respond to frequency, not a single bolus.

Keep a Gut-Friendly Protein Shake as Backup

On low-appetite days, sipping a shake between meals can close the gap without triggering nausea or bloating. I formulated our Low FODMAP Protein Powders for exactly this: clean, gut-gentle, and low enough in FODMAPs that your stomach cooperates even when your appetite does not.

Patient Result

Before

51g

avg. daily protein

→

After 2 Weeks

94g

avg. daily protein

Her energy came back. Her next DEXA showed lean mass holding steady.

Formulated for GLP-1 Users

Low FODMAP Protein Powder Collection

Clean, gut-gentle protein your stomach cooperates with, even on low-appetite days. Available in Whey Chocolate, Whey Vanilla, and Vegan Vanilla.

Whey Chocolate

Whey Vanilla

Vegan Vanilla

Shop Protein Powders

Browse the full Low FODMAP Protein Powder Collection

If you are on a GLP-1, check your real protein numbers this week. The gap between what you think you eat and what you actually eat might surprise you.

To your health,