Should you take protein powders while on Mounjaro?

Jump to: Why protein matters | Whole food approach | When to consider protein powders | Take home message

Yes, you can take protein powders while using Mounjaro (tirzepatide), but they should only be considered after prioritising whole food protein sources in your diet.

While protein powders don’t interact with Mounjaro and are generally safe to use alongside the medication, most people can meet their protein needs through a balanced diet featuring protein-rich whole foods like meat, fish, eggs, dairy, legumes, and tofu.

Protein powders should be viewed as a supplementary option for specific situations, such as when you’re experiencing rapid weight loss despite including protein in your meals, or when digestive symptoms make consuming adequate protein from whole foods challenging.

Why protein matters on Mounjaro

Understanding why protein is particularly important during treatment with Mounjaro can help inform your nutritional choices.

Muscle preservation

Mounjaro can lead to significant weight loss. Studies show an average of 15-20% of body weight within a year.

Without adequate protein intake, some of this weight loss might come from muscle rather than fat tissue.

Research indicates that higher protein intake (1.2-2.2g per kg of body weight) during weight loss helps preserve lean muscle mass, which is essential for maintaining metabolic rate, physical function, and long-term weight management.

For a 70kg person, this translates to 84-154g of protein daily, significantly higher than the general UK recommendation of 0.75g per kg (52.5g for the same person).

Appetite and satiety

Mounjaro reduces appetite by slowing gastric emptying and affecting hunger signals in the brain. This can make it challenging to consume enough calories and nutrients, including protein.

However, protein is particularly important during this time because it:

• Helps maintain a feeling of fullness between meals
• Requires more energy to digest than carbohydrates or fats
• Supports numerous bodily functions beyond muscle maintenance

Meeting protein needs on Mounjaro

Meeting protein needs while on Mounjaro can be difficult for several reasons:

• Reduced overall food intake due to lower hunger and desire to eat
• Potential digestive side effects, such as nausea or bloating
• Changes in food preferences or tolerances
• Smaller meal sizes due to feeling full more quickly

These challenges make it important to be mindful of how much protein you’re eating, and being intentional about including protein-rich foods in your meals.

Whole food approach

Before considering protein powders, we recommend focusing on optimising your whole food protein intake.

This approach provides not just protein, but also the wide variety of nutrients that the body needs to thrive.

For example, red meat is a rich protein source but it’s also a rich source of vitamin B12, iron, and zinc.

By prioritising protein powders over whole food protein sources, we risk missing out on many essential nutrients that contribute to good health.

Protein-rich whole foods

Prioritise these protein sources in your diet:

• Lean meats: Chicken breast (31g protein per 100g), turkey (29g per 100g), lean beef (26g per 100g)
• Fish and seafood: Salmon (25g per 100g), tuna (30g per 100g), prawns (24g per 100g)
• Eggs: 6-7g protein per medium egg
• Dairy: Greek yoghurt (10g per 100g), parmesan (30g per 100g), and cottage cheese (12g per 100g)
• Plant proteins: Tofu (10-15g per 100g), lentils (9g per 100g), chickpeas (7g per 100g), quinoa (4g per 100g)

Tips to increase protein intake

To maximise protein intake while dealing with Mounjaro’s hunger-lowering effects:

• Include protein in every meal and snack
• Consider eating protein-rich foods first in your meal
• Spread protein intake throughout the day rather than consuming it all at once
• Prepare smaller, more frequent protein-rich meals if large meals are difficult to tolerate
• Try softer protein sources like yoghurt, eggs, or fish if digestive symptoms are present

The Second Nature balanced plate

To ensure you’re getting adequate protein alongside other essential nutrients, follow the Second Nature balanced plate model:

• 1/4 of your plate as protein sources
• 1/4 as complex carbohydrates
• 1/2 as non-starchy vegetables
• A serving of fat the size of your thumb

This approach helps ensure you’re not just getting protein, but also the energy, fibre, vitamins, and minerals needed for overall health during weight loss.

When to consider protein powders

In certain situations, protein powders can be a useful addition to your nutrition plan while taking Mounjaro.

Consider them when:

Signs you might need supplementary protein

• You’re losing weight very rapidly (more than 1-2 pounds per week) despite eating protein with each meal
• Your healthcare provider recommends increased intake
• You consistently struggle to meet protein targets through whole foods alone
• You experience persistent digestive symptoms that make consuming whole food proteins difficult
• You’re very physically active and have increased protein requirements

Types of protein supplements

If you decide to use protein powders, consider these options:

• Whey protein: Fast-digesting, complete protein derived from milk (20-25g protein per scoop)
• Casein protein: Slow-digesting milk protein, good for between meals or before bed (20-25g per scoop)
• Plant proteins: Options like pea, hemp, or rice protein for those avoiding animal products (15-20g per scoop)
• Collagen peptides: Not a complete protein, but supports skin and joint health (10-15g per scoop)
• Protein-enhanced foods: Products like protein yoghurts, drinks, or bars (varying protein content)

How to use protein supplements effectively

If incorporating protein supplements:

• Start gradually: Begin with small amounts to assess tolerance
• Time it strategically: Consider having a protein shake when whole foods are less appealing
• Mix with whole foods: Add protein powder to porridge, smoothies, or yoghurt rather than just with water
• Choose quality products: Look for supplements with minimal additives, sweeteners, and fillers

Keep in mind that protein powders should complement, not replace, whole food sources whenever possible.

Take home message

Protein is particularly important while using Mounjaro to preserve muscle mass and support overall health during weight loss.

However, a whole food approach should be your first strategy for meeting protein needs.

Consider these key points:

• Aim for higher protein intake while using Mounjaro (1.2-2.2g per kg of body weight)
• Prioritise whole food protein sources in a balanced diet
• Use protein powders as a supplement only when necessary
• Adjust your approach based on your weight loss rate and how you feel

By focusing on nutrient-dense whole foods and using supplements judiciously when needed, you can support healthy, sustainable weight loss while preserving valuable muscle mass during your Mounjaro treatment.

Second Nature’s medication programme

Second Nature provides Mounjaro as part of our Mounjaro weight-loss programme.

Why should you choose Second Nature over other providers, assuming you’re eligible?

For peace of mind.

Second Nature has worked with the NHS for over 6 years, providing weight-loss programmes across the UK.

While our Mounjaro weight-loss programme is private and not currently used by the NHS, we’ve built the programme focusing on scientific evidence, patient safety, and data security.

We hope that our 6+ years of working with the NHS and building a track record of effective weight-loss results will give you peace of mind to give us a try.