how to prevent muscle loss on GLP1

29 Aug 2026 · 1 min

Watch on YouTube

1:15

In this YouTube segment, Eric Roberts explains that preventing muscle loss while on GLP‑1 drugs requires not only meeting a daily protein target but also distributing protein intake across multiple meals. Because GLP‑1 agonists increase satiety, eating large portions once or twice a day makes it hard to reach the recommended ~130 g of protein. Roberts advises consuming smaller portions 3–5 times daily to spread protein intake, providing a sample meal plan (eggs and protein powder at breakfast, chicken thigh at lunch, Greek yogurt with peanut butter as a snack, and ground beef at dinner) that totals the example target. He emphasizes that the 130 g figure is illustrative and encourages viewers to use a free calorie‑and‑protein calculator linked in his bio for personalized goals.

Chapters

How to prevent muscle loss when taking a GLP-1. You may have heard you have to eat enough protein, but it's not just how much protein you eat in a day. It's when you eat that protein. Since you get fuller faster, you won't be able to eat as much in one sitting. So if you only eat protein once or twice a day, you're not likely to hit your 130 grams of protein per day. This is why if you have smaller portion sizes 3 to 5 times throughout the day, you'll be able to get in more protein and hit your goal. An example meal plan might look like 2 eggs and 1.5 scoops of protein at breakfast, 150 grams of chicken thigh at lunch, 200 grams of Greek yogurt with peanut butter as a snack, and then 150 grams of ground beef at dinner. That would total 130 grams per day, but the 130 grams is just an example. If you need to know what your specific protein and calorie goals should be, click the link in my bio to use my free calorie and protein calculator.