How to Build a Protein Shake to Support GLP-1 Medications for Weight Management

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Importance of Protein

When taking injectable Semaglutide or Tirzepatide (sometimes referred to as GLP-1 medications)* for weight management, your protein needs are higher at 1-1.5 g protein per kg body weight (0.45-0.68 g protein per lb body weight) per day.

Protein plays an important role by:

Building and preserving muscle is essential for maintaining muscle mass, especially during weight loss with injectable Semaglutide or Tirzepatide. Keeping you feeling fuller for longer, and helping to manage hunger. Boosting metabolism and aiding in fat loss while protecting muscle.

*Brand names include Wegovy and Ozempic (injectable Semaglutide) and Zepbound and

Mounjaro (injectable Tirzepatide). Other GLP-1 medications exist, but these are the most effective

and popular for weight management.

Why Protein Shakes Can Help

Protein shakes can be useful for a variety of reasons: Quick and convenient: Protein shakes provide an easy way to increase protein intake, especially for those with a reduced appetite while on a Semaglutide or Tirzepatide injectable medication.

Supports muscle recovery: Ideal for post- workout or when you need an extra boost of protein throughout the day.

Customizable: Tailor shakes to meet your nutritional needs with a variety of ingredients.

How to Build a Protein Shake to Support GLP-1 Medications for Weight Management

Step 1: Choose a Protein Base

Whey protein (dairy-based): Quick digestion, ideal for post-workout.

Plant-based protein: Pea, hemp, or soy protein for those avoiding dairy. Aim for 20-30g of protein per shake.

Step 2: Add Liquid

Almond milk, dairy milk, or water depending on your calorie and nutritional needs.

Step 3: Boost with Nutrient-Dense Add-ins

Healthy fats: Add avocado, peanut butter, or chia seeds for feeling full.

Fiber: Blend in fruits like berries, spinach, or oats for extra fiber.

Step 4: Optional Add-ons: Greens powder for extra micronutrients. Cinnamon or cocoa powder for flavor without extra sugar. Alternatives

Greek Yogurt

• Protein: 1 cup = 20g protein

• Benefits: High in calcium and probiotics, thickens shakes for a creamy texture.

• How to Use: Add 1 cup to your shake for a natural protein boost.
  

Cottage Cheese

• Protein: 1/2 cup = 12g protein

• Benefits: Rich in casein protein, which digests slowly, providing a longer-lasting feeling of fullness.

• How to Use: Blend with fruits for a smooth, protein-rich shake.
  

Silken Tofu

• Protein: 1/2 cup = 10g protein

• Benefits: Great plant-based option, adds creaminess to shakes, and is rich in iron.

• How to Use: Add 1/2 cup to your smoothie for a smooth, high-protein base.
  

Nut Butter (Peanut or Almond Butter)

• Protein: 2 tbsp = 8g protein

• Benefits: Provides healthy fats and a good source of protein, adds a rich texture and flavor.

• How to Use: Add 1-2 tablespoons to your shake for added protein and healthy fats.
  

Hemp Seeds

• Protein: 3 tbsp = 10g protein

• Benefits: High in omega-3 fatty acids and fiber, provides a mild nutty flavor.

• How to Use: Sprinkle 2-3 tablespoons into your shake for plant-based protein.

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