Protein powders on GLP-1s: when and how to use them safely

Many people using GLP-1 medications such as Mounjaro or Wegovy find it difficult to eat enough protein, especially when appetite is low or meals feel too filling. Protein powders can help bridge the gap, but choosing the right one and using it safely matters.

This guide explains how to use protein powders while taking GLP-1s, which types are easiest to tolerate, and how to incorporate them into your routine without causing discomfort.

GLP-1 medications slow digestion and increase fullness, which can reduce overall food intake. While this supports weight loss, it may also make it harder to meet daily protein needs. Protein is essential for:

• Maintaining muscle mass during fat loss
• Supporting steady energy and recovery
• Reducing hunger between meals

Choose a gentle, high-quality protein powder

Look for simple, easy-to-digest formulas such as:

• Whey isolate or hydrolysed whey: light texture, low lactose, easily absorbed
• Pea or soy protein: good plant-based alternatives with smooth consistency
• Collagen peptides: useful addition for variety but not a complete protein source

Avoid formulas with added caffeine, artificial sweeteners, or heavy flavouring if you are prone to nausea.

Use small servings

Start with half a scoop or mix into foods you already tolerate, such as porridge or yoghurt. Gradually increase if comfortable.

Time it right

Use protein shakes when:

• You’re skipping a meal due to fullness or nausea
• You’re short on time or appetite
• You’ve exercised and need easy protein afterwards

Pair with fluids and fibre

Sip water regularly to aid digestion, and include a small portion of gentle fibre later in the day to maintain gut comfort.

Challenge: Nausea after shakes
Practical Response: Blend with milk or oats for smoother texture, or try half a portion.

Challenge: Bloating or discomfort
Practical Response: Choose lactose-free or plant-based protein and avoid thick formulations.

Challenge: Taste fatigue
Practical Response: Rotate flavours or mix with fruit, yoghurt, or cocoa powder for variety.

Challenge: Low appetite for solids
Practical Response: Use protein shakes as a gentle way to meet needs without large meals.

• Add to porridge with milk and berries for a warm, balanced breakfast.
• Blend into a smoothie with banana, yoghurt, and oats.
• Stir into Greek yoghurt for a soft, high-protein snack.
• Mix with plant milk and cinnamon for a light shake between meals.
  

Here are some delicious and nutritious recipes that incorporate protein powder.

Chocolate banana protein smoothie

• Ingredients
  • 1 scoop chocolate protein powder
  • 1 banana
  • 1 cup unsweetened almond milk
  • 1 tablespoon almond butter
  • Ice cubes
• Instructions
  • Blend all ingredients until smooth. Enjoy as a post-workout recovery shake or a quick breakfast.

Protein packed overnight oats

• Ingredients
  • 1/2 cup rolled oats
  • 1 scoop vanilla protein powder
  • 1 cup unsweetened almond milk
  • 1 tablespoon chia seeds
  • Fresh berries or sliced banana for topping
• Instructions
  • Combine oats, protein powder, almond milk, and chia seeds in a jar. Stir well and refrigerate overnight. Top with fresh berries or banana slices before serving.

Protein pancakes

• Ingredients
  • 1 scoop vanilla protein powder
  • 1/2 cup rolled oats
  • 1/2 teaspoon baking powder
  • 1/2 cup cottage cheese
  • 2 eggs
  • 1/2 teaspoon vanilla extract
• Instructions
  • Blend all ingredients until smooth. Cook on a non-stick pan over medium heat until bubbles form, then flip and cook until golden brown. Serve with fresh fruit and a drizzle of maple syrup.

Protein energy balls

• Ingredients
  • 1 cup rolled oats
  • 1/2 cup almond butter
  • 1/2 cup honey
  • 1 scoop chocolate protein powder
  • 1/4 cup dark chocolate chips
• Instructions
  • Mix all ingredients in a bowl until well combined. Roll into small balls and refrigerate for at least 30 minutes before serving.

Protein rich yoghurt parfait

• Ingredients
  • 1 cup Greek yoghurt
  • 1 scoop vanilla protein powder
  • 1/2 cup granola
  • 1/2 cup mixed berries
• Instructions
  • Mix protein powder into Greek yoghurt until smooth. Layer yoghurt, granola, and berries in a glass or bowl. Enjoy as a nutritious breakfast or snack.

Speak to a Medicspot clinician if you:

• Struggle to tolerate any protein sources
• Experience persistent nausea, bloating, or constipation
• Lose weight faster than expected or feel weak
• Are unsure how much protein you need each day

A clinician or health coach can help adjust your plan and recommend the most suitable protein sources for your goals.

Medicspot’s clinicians and health coaches specialise in helping people on GLP-1 receptor agonists maintain healthy nutrition and comfortable eating habits. If you’re unsure how to meet your protein needs, our team can guide you through safe, practical options that fit your appetite and treatment plan.

Take our free online assessment to see if GLP-1 treatment could be right for you, or use the weight loss calculator below to find out instantly if you are likely to be eligible and to see how much weight you could lose.

• GLP-1s can make meeting protein needs harder due to smaller appetites and slower digestion.
• Protein powders offer a simple, safe way to maintain strength and energy.
• Choose gentle, high-quality options and start with small servings.
• Continue to include whole food proteins and drink plenty of fluids.
• Ask for support if you struggle to tolerate protein or experience side effects.
  

Disclaimer

This article is for general information only and should not be used for the diagnosis or treatment of medical conditions. Medic Spot Limited has used all reasonable care in compiling the information but makes no warranty as to its accuracy. Consult a doctor or other health care professional for diagnosis and treatment of medical conditions. In the event of an emergency, please call 999 for immediate assistance.

There is no guarantee of a specific weight loss medication being prescribed. Clinicians will review your online questionnaire and will recommend the most appropriate weight loss treatments for you based on your answers. In some cases the clinicians may contact you for additional information. See our Terms of Service for more information.