Why Protein Matters More Than Ever on GLP-1 Medications
Written by Jensen Pletch
If you or someone you know is taking a GLP-1 medication like Ozempic, Wegovy, or Mounjaro, you’ve probably noticed one thing pretty quickly: your appetite changes a lot.
These medications can be incredibly helpful for supporting weight loss and improving blood sugar. They work by reducing hunger, slowing digestion, and helping you feel full sooner. But there is a flip side that does not get talked about enough: you are often eating less overall.
The GLP-1 Nutrition Gap
A recent patient guide published in JAMA Internal Medicine highlights that people on GLP-1 medications often struggle to eat enough, especially when it comes to protein. This can lead to a few common issues:
- Feeling low energy or fatigued
- Not meeting basic nutrient needs
- Difficulty hitting daily protein targets
Most guidelines suggest aiming for about 20 to 30 grams of protein per meal, or roughly 1.0 to 1.5 grams per kilogram of body weight per day. That is not always easy when your appetite is low.
The Reality: You Might Not Feel Like Eating
A lot of people on GLP-1s notice:
- Feeling full very quickly
- Mild nausea
- Less interest in food
- Not wanting heavier meals
Because of this, smaller portions and simpler foods tend to feel better. Liquid nutrition can also be easier to tolerate when solid meals are not appealing. This is less about perfect nutrition and more about practical nutrition.
A Simple Way to Get Nutrition In
Sometimes the easiest solution is also the most effective. Instead of trying to push through a full meal, it can help to look for ways to sip nourishing liquids throughout the day. Warm drinks in particular can feel more manageable — they are easy, familiar, and do not require much effort.
Why Bone Broth Can Be a Good Fit
Bone broth based drinks can be a really helpful option for people on GLP-1 medications for a few reasons:
- Easy to drink: When appetite is low, sipping something warm can feel a lot better than sitting down to a full plate of food.
- Simple and gentle: With minimal ingredients, they tend to be easier on digestion, which matters when digestion is already slowed.
- Hydrating: Fluid intake is important on these medications, and nourishing drinks can help you stay on track.
- Collagen protein boost: 15g per cup provides support for joints, skin, hair, and gut health as part of a balanced diet.
Making Nutrition Feel a Bit Easier
One thing people do not expect with GLP-1s is how different their relationship with food can feel. Eating can become more of a task than something you enjoy. That is why it helps to keep things simple and familiar. A warm coffee, hot chocolate, or matcha that also contains collagen protein can feel approachable and comforting throughout the day.
The Takeaway
GLP-1 medications can be powerful tools, but they work best when nutrition keeps up with the changes happening in your body. Collagen protein can help make nutrition simpler and more manageable, providing a nourishing boost without overwhelming your appetite.
Jensen is a current naturopathic student with a passion for evidence based nutrition and integrative medicine. She is involved in research exploring how diet and lifestyle influence health and loves translating complex science into practical, real world education.
Connect with Jensen on Instagram @jensenatmed