Imagine this: I was on GLP-1 for a few months. The scale has turned in a direction you hope and even your clothes are starting to fit better. Your friends notice! But you have noticed the decrease in your energy during the day in a way that you do not feel hungry (2) Or maybe you have picked up a cold that seems to be having a fighting problem (3). We may not connect the points that can be connected to the weight loss trip during the GLP-1. Because the story of weight loss on the GLP-1S is not only related to fat heating. It comes to supporting your body, and the body that keeps you moving and raising your daily activities.

How to change the GLP-1 of the scene

GLP-1 drugs slow down your stomach and change hormonal signals that drive hunger (4). The results can be released if food is once occupied from your mental mind.

But this is the comparison: Eating less means less chances to fill the nutrients your body needs. In turn, protein intake may decrease (5) Unless you really focus on nutrition.

The paradox is, when the total calories shrink, the importance of protein expands.

"Register your snacks and snacks in myfitnessPal can help you focus on your nutrition and know where the protein comes primarily in your diet. Consuming a variety of foods and protein sources will help you build a balanced diet and hit your nutrient goals."

More than one muscle creator

Think of protein as building blocks, which consist of amino acids, which help you support your body's mass during weight loss (6). Consuming enough protein is not only related to the search for a biceps or a biceps muscle in the gym.

Muscle tissue lives and works tissues (7) (8). Burning calories even when you sit on your office (9). It supports the situation, balance and daily movements that you barely think about (3) (10). Protein is also necessary for a variety of daily functions that we often ignore - play a role in biochemical reactions, support your immune system and balance your acidity, to name a few (but not limited to (6) (11).

"GLP-1S may support weight loss targets, but if you lose muscles along the way, you also lose some of the benefits you are working on," BASBAUM explains.

How enough?

In the United States, the recommended daily allowance for protein is about 0.36 grams per pound of body weight, or 54 grams per day for adults 150 pounds (12). But when you lose weight, your protein needs can rise to keep the muscles to 0.55-0.73 grams per pound (1). This ranges between 83-110 grams per day for the same adults 150 pounds. This range can be praised based on your age, level of activity and health condition (1).

The elderly may want the goal (12). Usually the muscles decrease with age, and eating protein along with regular physical activity are one of the strongest wheels to support muscle mass.12) (13). Athletes or very active individuals may need more to fix and build tissues (14). It is always good to talk to a registered dietitian about the amount of protein appropriate for you.

The problem of appetite

When you feel satisfied after six bites of chicken or half juice, hitting your protein target may feel like filling a bag already full. The fungus is part of the GLP-1 weight loss, but it makes the density of nutrients not negotiable (2).

Some GLP-1 users may notice changes in food preferences and at the end, what they choose to eat (15). The goal becomes the choice you want to really eat. You need foods that fit your smaller meals without congestion of other nutrients.

Strategies that can help

There is no single play book, but here moves that suit real life:

Start your meal with protein anchor. Eggs before toast, chicken before rice.

• Maintain high-visible and ready-made protein snacks, Greek, Edamame, lipid cheese cups, dry or unsalted nuts.

• Use of juices: mix Greek yogurt, whey, or protein powder based on the plant, frozen fruits, leafy vegetables, and nutmeg for a suitable drinking meal.

• Combining vegetable and animal proteins if you eat both in meals. Chickpeas with grated chicken (served above salad), tuna with quinoa (served with your favorite vegetables), eggs and black beans (in your favorite breakfast borito).

"Do not wait until the end of the day to realize that you are 50 grams on the protein," says Bassema. "Track and snacks in myfitnessPal throughout the day, with a purpose of 20 to 30 grams per meal and fill the gaps with snacks."

Power and Protein Training: The duo that protects you

Protein alone will not stop muscle loss. His pair with resistance training is a true insurance policy (1). This does not mean spending hours in the gym or mastering the Olympic elevators.

Body weight exercises, resistance difference, or small groups of dumbbells at home are inexpensive ways to integrate resistance training into a routine that can help maintain and build muscle mass.

It is not only about a lifestyle or diet when it comes to supporting your health while it is on the GLP-1, but a mixture from both to ensure that you reach your goals and keep your health in the long run (2).

Related Questions: Protein for GLP-1 users

The bottom line

If the GLP-1S supports weight loss or metabolic health management journey, the protein is the nutrients that determine priority to support muscle mass and long-term health goals (2). The structure of the protein targets will not happen by chance - especially when your appetite is silent. You have to plan for that, follow it, and sometimes you are creative to make it attractive. The registration of your meals and snacks in myfitnessPal can provide awareness of the current protein and help you set opportunities as you can add more to reach your daily goals. The work is worth it. Muscle protection now puts you to get a long -term health advantages after the number settles on the scale (3). "Protein is not optional here. It's necessary." BASBAUM says.

Pamphlet Why eating protein is necessary for GLP-1 users First appear on MyfitnessPal Blog.

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