How to Find the Best Protein Shakes for GLP-1 RAs

📌 Overview and Key Takeaways

This is a Certified Nutrition Coach’s guide on how to find the best protein shakes for GLP-1 RAs.

Discover how to safely meet your protein needs while on GLP-1 receptor agonists.

Last Updated
Jul 21, 2026

Author and Medical Reviewer

Written by Jack, CNC

Jack is a National Academy of Sports Medicine Certified Nutrition Coach.

Disclaimer: This article is for general informational purposes only and is not a substitute for personalized medical advice. Consult a licensed healthcare professional before making changes to your diet.

Protein Shakes for GLP-1 RAs

Are Protein Shakes Good for Individuals on GLP-1 RAs?

Yes, protein shakes can benefit people taking GLP-1 RAs when added to the diet as part of a complete nutrition plan.

GLP-1 receptor agonists are medications that work like a natural hormone called GLP-1.

They help control blood sugar levels, insulin release, and appetite.

The most commonly prescribed GLP-1 RAs are:

• Semaglutide: Ozempic, Wegovy
• Tirzepatide: Mounjaro, Zepbound
• Dulaglutide: Trulicity
• Liraglutide: Victoza, Saxenda

According to research, GLP-1 RAs help you feel full sooner, reduce how much you eat, and might lead to weight loss (Endocr Pract, 2022).

These medications work best when combined with healthy eating and lifestyle changes.

In other words, GLP-1 RAs are not a standalone treatment.

One important change many GLP-1 users make is eating more protein as a percentage of total daily calories.

A high protein diet might support weight loss because it improves blood sugar control, insulin sensitivity, and satiety after meals (Nutrients, 2021).

Eating enough protein is crucial for maintaining muscle mass while on GLP-1 RAs.

If you do not eat enough protein, your body might break down muscle for energy instead of fat.

In fact, studies suggest that GLP-1 RA treatment could lead to significant muscle loss [(Eur Rev Med Pharmacol Sci, 2023).

So if you cannot get enough protein from foods like eggs, fish, legumes, nuts, meat, and seeds, adding a protein shake or powder to your diet might help you meet your total daily protein needs.

Not all protein shakes and powders are created equal, however.

What Is the Best GLP-1 RA Protein Shake?

Many protein shakes and powders contain ingredients that might cause painful digestive issues and possibly even long-term gut health problems.

Among the top offenders are food additives, dairy-based proteins, and protein concentrates and isolates.

🚫 Avoid Food Additives

Regularly eating emulsifiers, thickeners, and other additives can upset your stomach.

This matters because GLP-1 RAs are already associated with digestive side effects, including nausea, vomiting, and diarrhea, particularly during dose escalation (TOS, 2025).

Additives might also alter the composition and function of your gut microbiome – the community of bacteria and other microorganisms living in your digestive tract (North Clin Istanb, 2020).

One study on the effects of antibiotics and gut microbiome reveals that gut dysbiosis could impair weight loss through several interconnected mechanisms, including enhanced caloric extraction from food and disrupted appetite signaling (Clin Endocrinol, 2017).

It is important to note that although preliminary research linking gut dysbiosis to impaired weight loss is compelling, there is no established causal relationship.

⚠️ Here is a list of the most common food additives in protein shakes and powders:

• acacia fiber
• acacia gum
• acesulfame potassium
• artificial flavors
• ascorbic acid
• aspartame
• calcium carbonate
• carrageenan
• cellulose gum
• dextrin
• dicalcium phosphate
• dipotassium phosphate
• erythritol
• gellan gum
• guar gum
• gum arabic
• inulin
• locust bean gum
• maltitol
• maltodextrin
• mono- and diglycerides
• ‘natural’ flavors
• rice bran extract
• rice dextrin
• rice hulls
• rosemary extract
• silica
• silicon dioxide
• sodium alginate
• soluble corn fiber
• sorbitol
• soy lecithin
• sucralose
• sunflower lecithin
• tocopherols
• tricalcium phosphate
• xanthan gum
• xylitol
• zinc oxide

As a general rule, if you cannot find it in nature or make it at home, it is likely a food additive.

🚫 Avoid Dairy-Based Proteins

Dairy-based proteins like whey and casein, although not a problem for everyone, can cause digestive issues too.

This is usually because they contain lactose – a sugar many individuals with sensitive stomachs cannot fully digest.

But you might be sensitive to dairy-based proteins even if you are not lactose intolerant.

For starters, the digestion of some caseins releases a bioactive peptide that has been linked to digestive issues (Adv Nutr, 2017).

Casein also forms a gel-like substance in your stomach that slows down digestion (Crit Rev Food Sci Nutr, 2023).

For sensitive individuals, particularly true for those with cow’s milk protein allergy or intolerance, slower digestion can contribute to bloating, constipation, and other side effects.

🚫 Avoid Protein Concentrates and Isolates

If you have a sensitive stomach, you might also want to avoid protein concentrates and isolates.

Most protein shakes and powders are made from one or both of these ultra-processed protein sources, which have been mechanically and chemically stripped of everything but the protein.

This includes the enzymes, fiber, and other natural digestive aids that help you break them down.

You therefore might not digest them in the same way that you do whole foods, which could affect your gut health.

For example, one study shows that regularly consuming protein concentrates and isolates might disrupt your gut microbiome (Nutrients, 2018).

Another study shows that it might cause the formation of toxic byproducts in your gut (Mol Nutr Food Res, 2024).

Although further research is needed, individuals with sensitive stomachs can play it safe by choosing protein shakes and powders made from minimally-processed protein sources like egg whites and almonds.

They might be more gut-friendly.

Order Samples to see for yourself.

How Much Protein Should I Eat On GLP-1 RAs?

Ensuring adequate protein intake, typically around 1.2 to 1.6 grams per kilogram of ideal body weight per day, is recommended to preserve muscle mass during weight loss (Obesity (Silver Spring), 2025).

For many people, this can easily add up to more than 100 grams of protein per day, which is a lot of protein!

Remember that your ideal protein intake depends on your body weight, activity level, and other factors.

For personalized recommendations, consult a registered dietitian or other healthcare professional.

Sources

1. Endocrine Practice (Endocr Pract). American Association of Clinical Endocrinology Clinical Practice Guideline: Developing a Diabetes Mellitus Comprehensive Care Plan-2022 Update. 2022.
2. Nutrients (Nutrients). Are Dietary Proteins the Key to Successful Body Weight Management? A Systematic Review and Meta-Analysis of Studies Assessing Body Weight Outcomes after Interventions with Increased Dietary Protein. 2021.
3. European Review for Medical and Pharmacological Sciences (Eur Rev Med Pharmacol Sci). Clinical effectiveness of semaglutide on weight loss, body composition, and muscle strength in Chinese adults. 2023.
4. The Obesity Society (TOS). Clinical Management of Obesity – Third Edition. 2025.
5. Northern Clinics of Istanbul (North Clin Istanb). Food additives and microbiota. 2020.
6. Clinical Endocrinology (Clin Endocrinol). Antibiotics, gut microbiome and obesity. 2017.
7. Advances in Nutrition | Journal (Adv Nutr). Systematic Review of the Gastrointestinal Effects of A1 Compared with A2 β-Casein. 2017.
8. Critical Reviews in Food Science and Nutrition (Crit Rev Food Sci Nutr). Milk proteins: Processing, gastric coagulation, amino acid availability and muscle protein synthesis. 2023.
9. Nutrients (Nutrients). Effect of a Protein Supplement on the Gut Microbiota of Endurance Athletes: A Randomized, Controlled, Double-Blind Pilot Study. 2018.
10. Molecular Nutrition & Food Research (Mol Nutr Food Res). In Vitro Fermentation of Animal and Plant Protein Isolates by the Human Gut Microbiota Under High and Low Carbohydrate Conditions. 2024.
11. Obesity (Silver Spring, Md.) (Obesity (Silver Spring)). 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. 2025.

Editorial Guidelines

---

This article was written by a Certified Nutrition Coach and reviewed by a Registered Dietitian. We rely on peer-reviewed research and trusted medical sources, and regularly update our content to ensure accuracy and clarity.