icon-account icon-glass

Popular Searches

Popular Products

The Lean Protein
Whey protein powder for weight-loss.
The Energy Booster
Pre/intra-workout powder with BCAAs.

CATEGORIES

How Do Greens Powders Benefit The Body?

13th April 2026

Nutrition

13th April 2026

By Josh Makin

Greens powders and superfood powders have become a big part of the supplement game. They promise a convenient way to support your nutritional intake, especially on days when eating enough fruit or veg feels out of reach.

But, what do they actually do for the body? And are they worth including in your routine?

In this blog, we’ll break down what greens powders are, what goes into them and the benefits they can offer. We’ll also take a closer look at our new The Greens Blend and how it builds on the typical formula.

What are greens powders?

Greens powders are concentrated blends of dried and powdered plant-based ingredients. Most combine vegetables, fruits, herbs, algae, and other nutrient-dense foods into a single supplement that can be mixed with water or added to smoothies.

They’re designed to make it easier to increase your intake of vitamins, minerals and plant compounds without needing to prepare large quantities of fresh produce. 

While they’re not a replacement for whole foods, they can help fill some gaps in your diet. They’re even more useful if you live a particularly busy lifestyle, travel regularly or just struggle to eat with enough variety day to day. 

What’s typically inside a greens powder?

Most greens powders and superfood powders contain a mix of ingredients that typically cover a few key food groups.

Leafy greens and vegetables

Ingredients like spinach, kale, broccoli and spirulina are pretty common. These provide essential micronutrients like vitamin C, vitamin K, iron and magnesium.

Fruits and plant extracts

Berries, apple powder or citrus extracts are also regular features in a lot of greens powders. These contribute antioxidants, which can help protect cells from oxidative stress1.

Algae and grasses

Spirulina, chlorella and wheatgrass are staples. These are rich in nutrients and have been studied for their potential to support immune function and overall health.

Fibre-rich ingredients

Some blends include ingredients like inulin or flaxseed to support digestion and gut health. This is an especially important part as only 4% of UK adults get enough fibre in their diets2! Hard to believe, but it’s true.

Adaptogens and herbs

Some powders add herbs like ashwagandha or green tea extract, which can help support energy levels and resilience to stress3.

The exact mix can vary a lot between products, which is why not all greens powders offer the same benefits.

The benefits of greens powders

When used consistently, greens powders can support several areas of health. Let’s look at what the science says.

1. Supporting nutrient intake

One of the main benefits of greens powders is simply helping you get more nutrients into your day in a very easy way. 

Many people fall short of the recommended intake of fruits and vegetables, and greens powders can help bridge that gap by providing a concentrated hit of vitamins and minerals.

For example, leafy greens are rich in micronutrients linked to overall health and reduced risk of chronic disease, and there are a host of well-documented health benefits associated with eating the right amount of fruit and veg4. 

2. Antioxidant support

Many superfood powders contain ingredients high in antioxidants, such as polyphenols and carotenoids. These compounds help neutralise free radicals, which can otherwise contribute to cellular damage over time.

Research has shown that diets rich in plant antioxidants are associated with better long-term health outcomes5.

3. Gut health and digestion

Some greens powders are designed to give your gut a helping hand too, with things like fibre, prebiotics, probiotics or digestive enzymes included. These can play a role in supporting the gut microbiome.

A balanced gut microbiome is linked to digestion, immune function and even mood regulation. And probiotics, for example, have been shown to support gut health and improve digestive comfort in certain cases6.

4. Energy and overall wellbeing

While greens powders aren’t stimulants, they can support energy indirectly by improving nutrient intake to give your body the fuel it needs.

Deficiencies in key vitamins and minerals, such as B vitamins and iron, can contribute to fatigue7. Supporting your intake could be the helping hand you need to maintain more consistent energy levels.

Are greens powders enough on their own?

Unfortunately not - greens powders are a supplement, not a substitute.

They don’t replace the fibre, texture and full nutritional complexity of whole foods. Eating a varied diet with fresh vegetables, fruits, whole grains, and proteins is still the foundation of good nutrition.

That said, a well-formulated greens powder can be a very handy addition. It can help you stay consistent, especially on days when your routine is less than ideal.

A closer look at Innermost’s The Greens Blend

While they all offer their own distinct benefits, not all greens powders are created equally. Some focus on a handful of headline ingredients, while others aim for a more comprehensive approach.

Innermost’s newly-released The Greens Blend is designed to go beyond what a standard greens powder offers by combining a wider range of nutrients with targeted digestive support.

A broader spectrum of plant ingredients

The Greens Blend includes 25 real greens, fibre-rich foods, and plant-based ingredients, offering a wider nutritional profile than many other greens powders. 

We didn’t do it to show off, we did it because this diversity matters. Different plants provide different vitamins, minerals, and phytonutrients, so a broader mix can support more areas of health.

Added digestive support

One of the standout features in The Greens Blend is the inclusion of digestive enzymes, probiotics and prebiotics. These work together to support digestion and nutrient absorption, as well as the balance of the gut microbiome. 

This is particularly useful because it’s not just about what you consume that matters, but what your body can actually absorb and use.

Comprehensive vitamin and mineral profile

The Greens Blend is formulated to provide a full spectrum of essential micronutrients, helping to support daily performance and overall wellbeing. 

If you’re looking to support your baseline nutrition without overcomplicating your routine, look no further. 

Clean and convenient

The formula is made with 100% natural ingredients and contains no artificial colours, fillers or added sugar. 

It’s also designed for convenience, with single-serving sachets which can be mixed with water or added to a smoothie. It couldn’t be easier to stay consistent – which is a very important part of adding a greens powder to your routine. 

How to get the most from greens powders

If you’re considering adding a greens powder to your routine, there’s a few key things to keep in mind:

  1. Use it consistently to see the best results
  2. Pair it with a balanced diet rather than relying on it alone
  3. Choose a greens powder with a broad range of ingredients (like The Greens Blend)
  4. Look for added digestive support if gut health is a priority (it probably should be!)

Small, consistent actions have the biggest impact.

It’s time to go green

Greens powders and superfood powders offer a very simple way to support your nutrition, particularly when life gets busy or you just want to ensure you’re giving your body what it needs every day. 

They can help increase your intake of key nutrients, support antioxidant defences, and contribute to gut health - depending on the powder you pick. Make sure to do your research on ingredients to pick the one that’s right for you. 

They won’t replace a balanced diet, but they can make it easier to stay on track and help you stack wins day after day. 

References

  • Birben E, Sahiner UM, Sackesen C, Erzurum S, Kalayci O. Oxidative stress and antioxidant defense. World Allergy Organ J. 2012 Jan;5(1):9-19. doi: 10.1097/WOX.0b013e3182439613. Epub 2012 Jan 13. PMID: 23268465; PMCID: PMC3488923. Click here.
  • Cooper H, UK still failing to meet basic dietary guidelines, The Food Foundation, July 2025. Click here.
  • Ashwagandha: Is it helpful for stress, anxiety, or sleep?, Fact Sheet for Health Professionals, National Institutes of Health, May 2025. Click here.
  • Pem D, Jeewon R. Fruit and Vegetable Intake: Benefits and Progress of Nutrition Education Interventions- Narrative Review Article. Iran J Public Health. 2015 Oct;44(10):1309-21. PMID: 26576343; PMCID: PMC4644575. Click here.
  • Deledda A, Annunziata G, Tenore GC, Palmas V, Manzin A, Velluzzi F. Diet-Derived Antioxidants and Their Role in Inflammation, Obesity and Gut Microbiota Modulation. Antioxidants (Basel). 2021 Apr 29;10(5):708. doi: 10.3390/antiox10050708. PMID: 33946864; PMCID: PMC8146040. Click here.
  • Markowiak P, Śliżewska K. Effects of Probiotics, Prebiotics, and Synbiotics on Human Health. Nutrients. 2017 Sep 15;9(9):1021. doi: 10.3390/nu9091021. PMID: 28914794; PMCID: PMC5622781. Click here.
  • Could a vitamin or mineral deficiency be behind your fatigue?, Harvard Health Publishing, Aug 2015. Click here.
< Older post Newer post >

Product Spotlight

The Greens Blend

The Greens Blend
Contains 25 Green and Fibre-Rich Foods, Probiotics, Digestive Enzymes, Essential Vitamins & Minerals to support overall wellness and elevate daily health.
100% Natural

Need Expert Advice?

Take the quiz

Take the quiz

If you're not sure where to start, take our 5 minute health consultation to get product recommendations tailored to your goals.
Read more

Other Insights

Marine Collagen Supplements: Benefits, Uses and What the Research Says

Marine Collagen Supplements: Benefits, Uses and What the Research Says

In the past few years, collagen has gone from a niche beauty buzzword to one of the most searched-for supplements available. Walk down any health aisle and you'll find it in powders, capsules, sachets and even coffee blends.  Marine collagen has become a particular favourite, often praised for its hydrolysed peptide format and its links to healthier-looking skin. But how much of that holds up once you look at the science? And is a marine collagen supplement worth adding to your routine? This guide covers what marine collagen is, the benefits, how it works, and what the research shows. No miracle promises. Just a clear, honest look at where collagen fits into your modern wellness routine. Let’s get into it! Key takeaways Marine collagen is a hydrolysed protein sourced from fish skin and scales, made up almost entirely of Type I collagen - the type most abundant in human skin. The strongest evidence supports gradual improvements in skin hydration and elasticity with daily marine collagen use over roughly 8 to 12 weeks. Evidence for hair, nails and joint support is more limited, so these benefits should be seen as promising but less established than the skin-related research. Marine collagen peptides are broken into smaller fragments, which research suggests are well absorbed into the body. Neither marine nor bovine collagen is automatically better; the right choice depends on your goals, diet and product quality. What is marine collagen? Marine collagen is simply collagen that is sourced from fish - usually the skin and scales that would otherwise be discarded. You can get some collagen from marine foods, although it is usually most concentrated in the skin, bones and connective tissues rather than the fillet itself. Foods that provide marine collagen include: Fish with the skin on, such as salmon, cod and haddock Fish skin, where eaten as part of a dish Small fish eaten with bones, such as sardines or anchovies Fish bone broth or fish stock Shellfish and seafood (though these are more useful for supporting nutrients than collagen itself) Most of the marine collagen supplements you find will be hydrolysed, meaning the long collagen chains have been broken down into smaller chains of amino acids called peptides. These smaller peptides are easier to dissolve, easier to mix into drinks, and easier for the body to digest than whole collagen you find in foods. Collagen is one of the most abundant proteins in your body. It aids in the structure of your skin, bones, tendons, ligaments and cartilage, and it is a big part of what keeps skin looking firm and springy. There are several types of collagen, but the body leans most heavily on Types I and III. Type I collagen is the most abundant type. It is found in skin, bones, tendons and ligaments. Type II collagen is mainly found in cartilage, which is why it is often discussed in relation to joint health. Type III collagen is found in skin, muscles and blood vessels. It often works alongside Type I collagen. Type IV collagen helps form part of the deeper structural layers of the skin. Type V collagen is found in areas such as the skin, hair and some connective tissues. Marine collagen is made up almost entirely of Type I, which happens to be the most common type found in skin. That overlap is a large part of why marine collagen is discussed in relation to skin health and nutrition. How do marine collagen supplements work? Before we jump into the potential benefits and what the research says, it’s useful to understand exactly how marine collagen supplements work when consumed. One common misunderstanding is that these supplements travel through the body and arrive in the skin as ready-made collagen. That’s not quite how it works. Hydrolysed marine collagen has already been broken down during processing into smaller collagen peptides. When you consume it, your digestive system breaks those peptides down further into amino acids and smaller fragments, including glycine, proline and hydroxyproline. Research suggests some collagen-derived peptides can be absorbed into the bloodstream, where they may travel to the skin and other connective tissues. From there, they are thought to support collagen-related processes in two main ways: by providing amino acids the body can use as raw materials, and by acting as signals that may encourage cells such as fibroblasts to produce more collagen. Marine collagen may work through two main mechanisms They top up the raw materials your body draws on to build its own collagen. Certain peptides act as a kind of signal, prompting the cells in your skin known as fibroblasts to step up their natural production. If you’re looking to increase your marine collagen intake, it’s also worth considering the role of vitamin C. Vitamin C contributes to normal collagen formation, which is why a collagen-supportive diet should include vitamin C-rich foods or, where appropriate, a well-formulated supplement. The benefits of marine collagen While it’s true that marine collagen works best alongside a well-balanced routine, (including enough protein, key micronutrients, good hydration, and sleep) it often gets linked to a long list of benefits, with some better supported by research than others. Here's what each one means for you, and how well the science supports it. Improved skin hydration and elasticity The promise of smoother, plumper-looking skin is one of the main reasons people turn to marine collagen in the first place. As the body’s natural collagen production declines with age, skin can gradually appear less firm, which is why collagen is so often discussed in relation to skin ageing and overall skin quality. The scientific research reinforces this benefit, particularly around gradual improvements in skin hydration and elasticity with consistent daily use. Several clinical trials have looked at oral collagen peptides and skin health, with a 2023 systematic review of 26 randomised controlled trials finding that hydrolysed collagen supplementation was associated with improvements in both areas.  Many of these collagen studies also assess results over several weeks, suggesting that 8 to 12 weeks is a sensible timeframe to keep in mind when judging whether marine collagen is making a noticeable difference to your skin. Hair and nail support The promise of stronger nails that split and chip less, and hair that feels healthier and more resilient, is a big part of marine collagen's appeal and a common reason people add it to their diet. The honest picture here is that the science of this benefit is less established.  Hair and nails are made mostly of keratin rather than collagen, so the link is more indirect. Some small studies suggest collagen peptides may help with nail strength, although they do not claim to prove that marine collagen is a guaranteed solution for hair growth or brittle nails. Some marine collagen formulas also include biotin, which has authorised EFSA health claims for contributing to the maintenance of normal hair and normal skin. That makes it a useful supporting ingredient in beauty-focused supplements, but marine collagen should not be treated as a guaranteed solution for hair growth or nail strength. Improved joints and connective tissue If you run, lift or train regularly, joint comfort may be one of the marine collagen benefits that matters most to you. Collagen is found in cartilage, tendons, ligaments and other connective tissues, which is why it is often discussed in relation to active lifestyles and long-term mobility. The research into marine collagen for joints is less developed than the research around skin, but there are some relevant findings. In a 2018 double-blind, placebo-controlled trial, a daily supplement containing hydrolysed fish collagen, vitamins and other active ingredients was associated with improvements in joint wellbeing over 90 days. The results should be interpreted carefully because the formula contained more than marine collagen alone, but they do support the wider interest in marine collagen as part of a balanced diet, sensible training plan and consistent recovery routine. Marine collagen vs bovine collagen Marine and bovine collagen are two of the most common forms of collagen supplements that you will hear about: Marine collagen is sourced from fish, usually the skin and scales Bovine collagen comes from cattle, most often the hide. Both are commonly hydrolysed into collagen peptides, which means they have been broken down into smaller fragments that are easier for the body to digest and use. The main difference is usually the collagen profile. Marine collagen is typically rich in Type I collagen, the type most strongly associated with skin, bones and connective tissue. Bovine collagen usually contains both Type I and Type III collagen, giving it a slightly broader collagen profile. That does not make one automatically better than the other. Marine collagen may be more appealing if your focus is skin support or you prefer a fish-derived source, while bovine collagen may suit those looking for a wider mix of collagen types. In both cases, the quality of the supplement matters more than the source alone. Look for hydrolysed peptides, a clear dose, transparent sourcing and a format you can use consistently. Feature Marine collagen Bovine collagen Source Fish or other marine sources, often skin, scales or bones Cattle, usually hides or bones Common collagen types Mainly Type I collagen Type I and Type III collagen Often chosen for Skin hydration, elasticity and beauty-focused routines General collagen support, including skin and connective tissue Digestibility Usually hydrolysed into collagen peptides for easier digestion and mixing Also commonly hydrolysed into collagen peptides Taste and texture Can have a mild marine taste if not well formulated Usually more neutral, though this depends on the product Dietary considerations Not suitable for fish allergies, vegans or vegetarians Not suitable for people avoiding beef, vegans or vegetarians Main thing to check Source, collagen dose, peptide format and taste Source, collagen dose, peptide format and quality Is marine collagen worth taking?  For most people interested in skin health, marine collagen is a reasonable, low-risk supplement to try, as long as your expectations are realistic. The evidence for gradual gains in skin hydration and elasticity is reasonably solid. The case for hair, nails and joints is softer, but it's building. It also works best as one piece of a bigger picture and should be consumed alongside a protein-rich, varied diet, decent sleep, sun protection and staying hydrated. If you do give it a go, choose a hydrolysed product with a sensible dose and supporting nutrients like vitamin C, commit to a consistent 8 to 12 weeks, and judge the results for yourself. Whatever source you land on, quality and consistency are what turn a supplement from a hopeful purchase into a habit worth keeping. That is the standard we hold every formula to at Innermost: science over hype, quality ingredients and nothing you do not need. Whether you are looking at collagen, protein or everyday wellness support, the same rule applies: choose what fits your body, your goals and the routine you can actually stick to. If you're not sure where to start, our free nutritionist consultation can help you work out what actually fits your goals. Frequently asked questions  Is marine collagen better than bovine collagen?  Neither is outright better. Marine is primarily Type I and may appeal to those looking for a fish-derived source, while bovine offers Types I and III and is often cheaper. Can vegans take marine collagen?  Marine collagen comes from fish, so it isn't suitable for vegans or vegetarians. Vegan "collagen support" products work differently, supplying nutrients such as vitamin C that contribute to normal collagen formation rather than collagen itself. Does marine collagen taste fishy?  A good-quality hydrolysed marine collagen should be virtually flavourless. A noticeable fishy taste is usually a sign of a lower-quality product. How much Marine Collagen should I take? Most research points to an effective daily intake of somewhere between 2.5g and 15g of collagen peptides, with many of the skin studies sitting in the middle of that range. References Czajka, A., Kania, E., Genovese, L., Corbo, A., Merone, G., Luci, C., Sibilla, S., Siciliano, C. (2018). Daily oral supplementation with collagen peptides combined with vitamins and other bioactive compounds improves skin elasticity and has a beneficial effect on joint and general wellbeing. Nutr Res. 57. Click here. Farooq, S., Ahmad, M., Zheng, S., Ali, U., Li, Y., Shixiu, C., Zhang, H. (2024). A review on marine collagen: sources, extraction methods, colloids properties, and food applications. Collagen Leather. 6(11). Click here. Myung, S., Kim, J., Lee, Y., Choi, Y. (2025). Effects of collagen supplements on skin aging. Am J Med. Click here. Pu, S., Huang, Y., Pu, C., Kang, Y., Hoang, K., Chen, K., Chen, C. (2023). Effects of oral collagen for skin anti-aging: a systematic review and meta-analysis. Nutrients. 15(9). Click here Evans, M., Lewis, E., Zakaria, N., Pelipyagina, T., Guthrie, N. (2021). A randomized, triple-blind, placebo-controlled, parallel study to evaluate the efficacy of a freshwater marine collagen on skin wrinkles and elasticity. J Cosmet Dermatol. 20(3), 825–834. Click here. Hexsel, D., Zague, V., Schunck, M., Siega, C., Camozzato, F., Oesser, S. (2017). Oral supplementation with specific bioactive collagen peptides improves nail growth and reduces symptoms of brittle nails. J Cosmet Dermatol. 16(4), 520–526. Click here. EFSA Panel on Dietetic Products, Nutrition and Allergies (NDA). (2010). Scientific Opinion on the substantiation of health claims related to biotin. EFSA Journal. 8(10), 1728. Click here.
Read more
How to Maximise Muscle Mass on a GLP-1

How to Maximise Muscle Mass on a GLP-1

A few years ago, most of the questions I got as a coach were about the usual stuff: how to lose a bit of fat, how to add a bit of size, how to break a plateau. These days? A huge number of them involve a weekly injection. GLP-1 medications have gone from a diabetes treatment to a genuine phenomenon, and honestly, I get it. The results people are seeing can be seriously impressive. But here's the part that never makes it onto the before-and-after photos. When you lose weight quickly, not all of what disappears is fat. Some of it can be muscle. And muscle, I'd argue, is the very last thing you want to wave goodbye to. It's what keeps your metabolism ticking over, what keeps you strong and capable as you age, and a huge part of why some people end up looking lean and athletic while others just end up smaller and softer. I've spent more than 12 years in and around the gym, and the best part of a decade coaching people through exactly this kind of body composition change. So I want to be straight with you, because there's already a lot of noise around this topic. Some of it is scaremongering, some of it is wishful thinking, and a lot of it is people repeating things they've half-read somewhere. You won't find any of that here. Just a clear, honest look at what's actually going on, and what you can do about it. Stick with me. Key takeaways A GLP-1 can absolutely cost you some muscle, but the early panic massively oversold it. With the right approach, muscle loss is very manageable. The whole challenge comes down to one tension: these medications push your appetite down at the exact moment your protein needs go up. Resistance training is your single most powerful tool. If you take one thing from this article, let it be that. Prioritise protein, don't slash your calories to nothing, and stay on top of your hydration. Supplements won't do the work for you, but a good protein blend and creatine genuinely earn their place when your appetite has gone walkabout. This is a tool, not a shortcut. Pair it with proper training and nutrition and you can come out the other side leaner and stronger. First Though, What Is a GLP-1? Let's clear up the science, because once you understand it, everything else clicks. GLP-1 stands for glucagon-like peptide-1, and it's a hormone your own gut already releases after you eat. Its job is to tell your brain you've had enough, slow down how quickly your stomach empties, and help manage your blood sugar by prompting a well-timed insulin response. Think of it as part of your body's built-in "I'm full" system. The medications everyone's talking about are GLP-1 receptor agonists, which is just a fancy way of saying they mimic that hormone, only at a much bigger dose and for far longer than the version you make naturally. The result? Your appetite drops off a cliff. Food becomes less interesting, portions shrink, and the result is weight loss. The Most Common GLP-1 Medications There are quite a few GLP-1s that are widely available today. Here are ones you're most likely to come across in 2026: Semaglutide Sold as Ozempic (for type 2 diabetes), Wegovy (for weight loss), and now as an oral tablet too. This one is a pure GLP-1 agonist. Tirzepatide More often known by the names Mounjaro and Zepbound. This is a dual agonist: it works on GLP-1 receptors and a second pathway called GIP, which is part of why it tends to produce greater weight loss. Liraglutide An older, daily-injection option you may still come across under the names Saxenda, and Victoza.  Orforglipron One of the newer arrivals, and notable for being a GLP-1 you take as a pill rather than an injection. A note on retatrutide If you’ve any knowledge on GLP-1s already then you might also have heard the name retatrutide, and this one deserves an honest word. It's the furthest along of the next-generation of weight loss solutions: a triple agonist that adds genuine glucagon receptor activation into the mix (more on that in a second) and has posted the biggest weight loss numbers we've seen yet. The catch? It hasn’t been approved yet. The Phase 3 trials are still running as I write this. I'll be straight with you though: that hasn't stopped people getting hold of it. But unapproved means unregulated, which means there's no real way of knowing what's in an unofficial vial, or in what dose. That's a conversation for you and a doctor, not a shopping decision. I'd leave it well alone until it’s approved and available from a regulated, reputable manufacturer. A quick myth worth busting You'll often hear that GLP-1s "work on your glucagon receptors." Not quite, and this is worth getting right. Your standard GLP-1 medications actually reduce the release of glucagon (a hormone that raises blood sugar) as part of how they keep your levels steady. They don't switch the glucagon receptor on. The only drugs that deliberately do that are the new triple agonists like retatrutide, where that extra action is used to nudge up energy expenditure and fat burning. It's a small detail, I know, but it's exactly the kind of thing that separates good information from the stuff doing the rounds online. Do GLP-1 medications cost you muscle? The honest answer is they can, but the early panic about this massively oversold the reality. The far more useful question is what you can actually do about it, which turns out to be quite a lot. Here's what's going on. When you lose weight quick, whatever the method, a chunk of that loss tends to come from lean mass rather than fat. With GLP-1s, some studies suggested lean mass could account for a significant share of the total weight lost by those using them. Cue the "Ozempic is wasting your muscle" headlines. But the picture has matured a lot, and it's far less scary than it first looked. More recent research suggests a good portion of that "lean mass" figure isn't skeletal muscle at all. It's water, and it's changes in organs like the liver, which shrink as you get healthier. Several analyses now show that while you might lose some absolute muscle, your relative muscle (muscle as a proportion of your now-lighter body) and your strength can hold up or even improve. So no, this is not a reason to avoid these medications if they're right for you. It's simply a reason to be deliberate. Where I would be paying closer attention is with people who fall into the higher-risk groups: Older adults, who are already losing muscle gradually with age and really can't afford to speed that up. Anyone with low muscle mass from the outset of treatment. People losing weight very fast with no resistance training and not enough protein. If any of these sound like you, then everything below isn't optional. It's the whole point. The one thing that defines all of this Here's the tension at the heart of being on a GLP-1, and once you see it, the rest of this article basically writes itself. To protect and build muscle, your protein needs go up. But the medication's entire job is to send your appetite down. You need to eat more of the right stuff at exactly the moment food has become least appealing. That's the puzzle. So let's solve it. Make every bit of your nutrition count When you're barely hungry, you simply can't afford to waste your limited appetite on food that isn't doing much for you. Protein needs to become your priority, full stop. How much? The International Society of Sports Nutrition puts the sweet spot for active people at around 1.4–2.0g of protein per kilogram of bodyweight per day, with the higher end being useful during dieting phases. And make no mistake, being on a GLP-1 is very much a dieting phase. For an 80kg person, that's somewhere in the region of 130–160g a day. The trick is to spread it across your meals rather than backloading it all into dinner, because your muscles respond best to regular protein "doses" through the day when you’re in a calorie deficit. A few principles I give clients in this exact situation: Lead with protein When your appetite is small, eat the protein on your plate first, before you fill what little room you have with everything else. Sounds obvious. Hardly anyone does it. Don't crash your calories or be reckless I know it's tempting when you're just not hungry, but if your overall intake drops too low, you give your body every reason to break down muscle for fuel, and your training will fall apart. A controlled deficit beats a brutal one every single time. Stay on top of hydration and electrolytes GLP-1s can bring nausea and digestive upset, and anything that cuts how much you eat and drink can leave you short on fluids and salts. That flat, foggy, weak feeling people blame on the medication? Often it's just dehydration in disguise. Make a habit of drinking water regularly and add an electrolyte supplement if you’re still not feeling right. Training is crucial while on weight loss medication If I could give you only one instruction for your entire time on a GLP-1, it would be this: lift weights.  I genuinely can't stress this enough. As a qualified coach, I've watched resistance training do more to protect muscle during weight loss than anything else in the body transformation toolkit, and the science backs that up completely. A major 2025 advisory from several leading obesity and nutrition bodies landed on a clear recommendation for people on these medications: strength training at least three times a week, plus around 150 minutes of aerobic activity. That's a pretty basic formula but it works! Why does lifting matter so much? Because it sends your body a message. Cardio is brilliant for your heart and helps with the deficit, but it doesn't give your body any real reason to keep muscle. Lifting does. When you challenge a muscle, you're effectively telling your body, "I still need this, don't you dare get rid of it." And so, even in a calorie deficit, it holds on. Pretty clever, really. You don't need to live in the gym to make this work. You just need to train with intent: Build your sessions around the big compound movements (squats, hinges, presses, rows, and their machine equivalents) that recruit a lot of muscle fibres at once. Aim to do a little more over time, whether that's a touch more weight, an extra rep, or simply better control. This is progressive overload, and it's the engine behind keeping and building muscle. It's the closest thing to a non-negotiable there is. New to this, or coming back after a long time off? Start sensibly. Two or three focused sessions a week will beat an ambitious six-day plan you've quietly abandoned by the end of the month. Something is always better than nothing. Where supplements fit I'll always give it to you straight here, even when it's not the salesy thing to say: no supplement is going to rescue you from skipping the gym or neglecting your protein. The basics come first, second and third. There's no powder on earth that changes that. That said, supplements absolutely earn their place when they solve a real problem, and a GLP-1 hands you a very specific one. Remember the puzzle from earlier? High protein needs, tiny appetite. This is exactly where a good protein blend stops being a "nice to have" and becomes genuinely useful. Getting 30-odd grams of quality protein in a single shaker is a whole lot easier than staring down a plate of chicken and rice you don't have the appetite for. A few that fit the job: Whey protein Our The Strong Protein packs 34g of protein into one low-calorie serving, with 3g of creatine built in (more on why that matters in a second). If your main focus is staying lean through the deficit, our Lean Protein is built with exactly that in mind, and if you're plant-based, our Health Protein gives you a vegan option without dropping the quality. Creatine Creatine is one of the most researched supplements on the planet, and a genuine ally when you're dieting. It supports your strength and helps you maintain lean mass while you train. It's already in The Strong Protein, or you can top up with The Power Booster, which is pure creatine monohydrate. Take 5 grams daily without fail; the timing matters far less than the consistency. Hydration support Given the digestive side effects and the natural dip in how much you're eating and drinking, an electrolyte blend like our Hydrate Blend can be a real help, especially on training days. Everything we make at Innermost is built the same way: real, evidence-backed ingredients in doses that actually do something, with none of the filler or fairy dust. That matters more than ever when your appetite is limited, because every single serving has to pull its weight. If you want to see the full range, you can browse it all here. Your GLP-1 Muscle-Preservation Playbook If you skim everything else, don't skim this. Here's everything you need to know in 7 short points: Prioritise protein. Aim higher than feels natural, spread it across the day, and eat it first. Lift weights at least three times a week. Compound movements, gradually progressed. This is the big one. Keep some cardio in. Around 150 minutes a week, for your heart and your calorie deficit. Don't under-eat to extremes. A sensible deficit protects muscle. A savage one sacrifices it. Stay hydrated. Replace your fluids and electrolytes, especially if side effects hit. Use supplements to plug the gaps. A protein blend and creatine do real work when your appetite is low. Be patient. Body composition changes show up over months, not days. Trust the process. One last, important word These are powerful, prescription medications, and everyone responds to them a little differently. Nothing in this article is medical advice, and it's no substitute for the guidance of the doctor or prescriber looking after your treatment. If you've got questions about your medication, your dose, or anything that just doesn't feel right, please take those to them. They know your full picture in a way that an article never can. What I can tell you, hand on heart, is this: being on a GLP-1 does not have to mean losing your muscle along with the fat. Treat it as a tool, pair it with proper protein, real training and a bit of smart support, and it can be the thing that finally gets you to a leaner, stronger version of yourself. Not just a smaller number on the scale, but a body that works as well as it looks. Now that's a goal worth training for.
Read more