Best Protein Powder for GLP-1

What is the best protein powder for GLP-1 users?

The best protein powder on a GLP-1 medication gives you a lot of protein in a small, easy drink, without sugar or ingredients that upset your stomach. Medications like semaglutide (Ozempic, Wegovy) and tirzepatide (Mounjaro, Zepbound) slow how fast your stomach empties and turn down your appetite.² That makes it hard to eat enough protein, which matters because you want to lose fat, not muscle.

Look for:

• High protein for the calories. 20g or more of protein in a serving of about 150 calories.
• Little or no sugar. Sugary shakes can make nausea worse and add calories without protein.
• Low fat. Fatty, rich drinks sit heavier in a slow stomach.
• No sugar alcohols or added fibers. GLP-1s already cause nausea, constipation and diarrhea for many people. Sugar alcohols and inulin can add to that.
• A clean ingredient list. Fewer extras, fewer surprises.

Here's how Optimal Plant Protein measures up, straight from the label:³

Are protein shakes good for you on GLP-1?

They can be a big help. In 2025, four major groups, the American College of Lifestyle Medicine, the American Society for Nutrition, the Obesity Medicine Association and The Obesity Society, published joint nutrition advice for people on GLP-1 medications. They noted that some people can meet their protein targets by adding high-protein shakes.¹

That matters because weight loss on these drugs includes some muscle. In the STEP 1 trial of semaglutide, lean mass made up about 40% of the weight lost in a subgroup who had body scans.⁵ Eating enough protein and doing strength training are the two best tools for protecting it.¹

How much protein do you need on GLP-1?

The joint advisory proposes 1.2g to 1.6g of protein per kilogram of body weight a day during active weight loss, well above the general minimum of 0.8g.⁴ It also says a simple target of 80g to 120g a day may help, and it advises against going below about 0.5g per kilogram, or staying at 2g or more per kilogram for long periods.¹

If those numbers feel high, the 80g to 120g range is a practical place to land. Ask your care team what's right for you, especially if you have kidney disease. One serving of Optimal covers 26g of that.³

What kind of protein should I eat on GLP-1?

Lean, easy-to-eat protein works best. The advisory suggests eating the protein part of your meal first, before you fill up, and choosing small, frequent meals when your appetite is low.¹ Good options include:

• Eggs, Greek yogurt and cottage cheese
• Fish, chicken and turkey
• Tofu, tempeh, beans and lentils
• A protein shake when a full meal sounds like too much

Greasy, fried and very rich foods tend to sit heavily and can make nausea worse, so many people do better with lighter choices.

Is plant protein good on GLP-1?

Yes. What matters most is getting enough total protein, spread through the day. Plant proteins can do that job, and a blend of pea and brown rice protein gives a fuller set of essential amino acids than either one alone. The advisory also encourages an overall eating pattern rich in vegetables, fruits, legumes, nuts and whole grains, which fits naturally with plant protein.¹

Plant protein powders are also dairy-free, which can help if milk-based shakes sit heavily or make you bloated.

What is the best protein shake to drink while taking tirzepatide?

The same rules apply to tirzepatide (Mounjaro, Zepbound) as to semaglutide. Choose a shake that's high in protein, low in sugar and fat, and free of sugar alcohols. Drink it cold and sip it slowly. Many people find that a smaller volume goes down more easily than a big blender full.

You can mix one serving (36g) of Optimal in 10oz to 12oz of water or milk, or use a little less liquid for a smaller drink. If a full serving is too much at once, have half in the morning and half in the afternoon.

What is the best protein source on the Zepbound diet?

There isn't a special Zepbound diet. The advice is the same for everyone on these medications: get enough protein, eat plenty of vegetables, fruits, whole grains and legumes, drink enough fluids, and keep up strength training.¹ The best protein source is the one you can actually eat on a low-appetite day. For many people, that's a shake.

Should I take protein powder on GLP-1?

You don't have to, but it makes hitting your protein target a lot easier. On days when you can only manage a few bites, a 150-calorie shake with 26g of protein can be the difference between falling short and staying on track.

Use it to fill gaps, not to replace every meal. Whole foods bring fiber, vitamins and minerals that matter even more when you're eating less. Protein powders are dietary supplements, and the FDA doesn't approve them before they're sold, so pick a brand that's open about its ingredients and testing.⁶

What should you avoid in a protein shake on GLP-1?

• Added sugar. Some ready-to-drink shakes and smoothie shop drinks are closer to dessert.
• Sugar alcohols. Sorbitol, maltitol and xylitol can cause gas and diarrhea, which many people on GLP-1s already deal with.
• Heavy, high-fat blends. Lots of nut butter, coconut cream or whole milk can sit heavily in a slow stomach.
• Mass gainers. Built to add calories, the opposite of what most people on these medications want.
• Huge volumes. A 24oz smoothie can be hard to finish when you feel full fast.

What supplements should I take while taking GLP-1?

That depends on your diet and lab results, so it's a question for your doctor or dietitian. The joint advisory recommends watching for low iron, calcium, vitamin D and B vitamins, since eating less can mean taking in less of each.¹ It also stresses getting enough fluids and fiber.

Optimal contains 8.4mg of iron per serving from the pea and rice protein.³ It isn't a multivitamin, and it doesn't replace any supplement your doctor recommends.

How do you drink a protein shake when you're nauseous?

• Keep it cold. Cold drinks are often easier to tolerate.
• Go small. Split a serving into two smaller drinks.
• Sip slowly. Take 15 to 20 minutes, not two.
• Keep it simple. Water or plant milk, ice and powder. Skip heavy add-ins like lots of nut butter.
• Stop when you're full. Fullness comes on fast with these medications. Save the rest for later.

If you can't keep fluids down, call your doctor. Dehydration from vomiting and diarrhea can harm your kidneys.¹

Can protein powder help with constipation on GLP-1?

Not by itself. Constipation is one of the most common side effects of GLP-1 medications.² Optimal has 1g of fiber per serving, so it won't fix constipation on its own. What helps is drinking enough fluids and getting fiber from vegetables, fruit, beans and whole grains.¹ An easy trick is to blend your shake with berries, a handful of spinach or a spoonful of chia seeds.

Do you still need to exercise on GLP-1?

Yes. The joint advisory says protein alone is likely not enough to protect muscle during GLP-1 weight loss, and recommends resistance training alongside it.¹ That can be weights, bands or bodyweight exercises a few times a week. A protein shake after your workout is an easy way to tie the two together.

What happens to protein needs when you stop a GLP-1?

Appetite usually comes back when the medication stops, and weight often follows. In an extension of the STEP 1 trial, people regained about two-thirds of the weight they had lost within a year of stopping semaglutide.⁷ Keeping the habits you built while on the medication, including enough protein at each meal and regular strength training, gives you the best chance of holding on to muscle and keeping the routine going. Talk with your care team before stopping or changing any medication.

How should you use protein powder on GLP-1?

• Breakfast. A shake is easier than a plate when your appetite is lowest.
• After a workout. Pair it with strength training.
• In food. Stir it into oatmeal or Greek yogurt for a protein boost in a small portion.
• As a frozen treat. Some people find cold, spoonable protein easier than a drink. See our best protein powder for Ninja Creami page.
• In coffee. If coffee is all you want in the morning, add protein to it. See the best protein powder for coffee.

For more, read our guide to protein powder on GLP-1 medications. If your stomach is sensitive, see the best protein powder for sensitive stomach.

Why we make Optimal this way

• A lot of protein in a small package. 26g of protein and 150 calories per serving (36g).³
• No sugar. 0g of sugar, sweetened only with organic monk fruit.
• Light. 2.5g of fat per serving, with no dairy, gums or sugar alcohols.
• Four ingredients. Organic pea protein, organic brown rice protein, organic vanilla and organic monk fruit.
• Tested. We publish our heavy metal results from Light Labs, an independent lab.

This page is general information, not medical advice. Your prescriber and care team know your situation best.

Sources

1. Mozaffarian D, et al. Nutritional priorities to support GLP-1 therapy for obesity: a joint advisory from the American College of Lifestyle Medicine, the American Society for Nutrition, the Obesity Medicine Association, and The Obesity Society. American Journal of Clinical Nutrition, 2025 (see April 2026 corrigendum).
2. Novo Nordisk. Wegovy (semaglutide) injection prescribing information.
3. fitppl. Optimal Plant Protein Nutrition Facts and directions.
4. Institute of Medicine. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. National Academies Press, 2005.
5. Wilding JPH, et al. Once-weekly semaglutide in adults with overweight or obesity. New England Journal of Medicine, 2021.
6. U.S. Food and Drug Administration. Questions and answers on dietary supplements.
7. Wilding JPH, et al. Weight regain and cardiometabolic effects after withdrawal of semaglutide: the STEP 1 trial extension. Diabetes, Obesity and Metabolism, 2022.