What is “Protein Pacing”?
To prevent muscle loss, the 2026 nutritional standard for GLP-1 users is “Protein Pacing.” This means eating 25–30g of protein every 3–4 hours throughout the day, rather than eating it all at dinner. This maximizes muscle protein synthesis.
What is the best diet while on GLP-1s?
The “GLP-1 Diet” focuses on nutrient density (since you eat less volume) and fiber. High-fiber foods are critical to preventing constipation (a major side effect). Avoid high-fat/fried foods, as these exacerbate nausea by sitting in the stomach too long.
Should I take supplements?
Yes. Due to reduced food intake, nutrient gaps are common. In 2026, experts recommend a high-quality multivitamin, Vitamin B12 (absorption can be affected), Magnesium (for constipation), and Creatine (to support muscle hydration and retention).
Can I drink alcohol?
You likely won’t want to. GLP-1s dampen the dopamine reward from alcohol, reducing the “buzz.” Furthermore, delayed gastric emptying can make alcohol sit in the stomach, leading to nausea and severe hangovers. Many users spontaneously reduce drinking.
What if I hit a weight loss plateau?
Plateaus are normal adaptations. Strategies to break them include: prioritizing protein to boost metabolism, switching from steady cardio to resistance training, ensuring adequate sleep (cortisol management), or talking to your doctor about switching molecules (e.g., from Semaglutide to Tirzepatide).
What is “Microdosing”?
Microdosing involves taking smaller-than-standard doses (e.g., 2.5mg Tirzepatide every 10 days instead of 7) to maintain weight without the intense side effects or “numbing” of appetite. It is becoming a popular maintenance strategy in 2026.
Can I build muscle while on these drugs?
It is difficult but possible. Because you are in a calorie deficit, your body is primed to break down tissue. You must lift heavy weights (resistance training) 2-3 times a week and hit strict protein targets (1.6g per kg of body weight) to signal your body to keep muscle.
