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

The Complete Guide to Lactose-Free Protein Powders and Their Benefits

11th November 2025

Health Nutrition

11th November 2025

By Zak Hillard

Protein powders are a super useful tool in any wellness-enthusiast’s arsenal, but unfortunately one size does not fit all here. You might have landed here because you can’t have lactose, don’t wish to for one reason or another, or maybe just because you’re always curious about different aspects of nutrition (and we love that). 

Whatever your motivation for finding out more about lactose-free protein powders, this guide will walk you through why some people choose to skip the lactose, what the main alternatives and benefits are (as well as how they differ), and how Innermost can help you find the perfect protein powder for your personal goals. 

Enough of the preamble, let’s get into it! 

Why choose a lactose-free protein powder?

Lactose intolerance, allergies or digestive sensitivity

Whether you’re lactose intolerant or not, many people can find they experience some discomfort when they consume lactose-based protein powders. Typical symptoms include bloating, gas, diarrhoea or just general stomach discomfort – in short, it’s not pleasant. 

This isn’t just for the minority either, as it’s estimated that around 68% of the world’s population have some form of sensitivity to lactose1. In the pursuit of better health, there’s no need to put yourself through discomfort to get the nutrition you need – especially with today’s wide range of alternative protein options. 

Lifestyle or ethical choices

Aside from physical issues, many people choose to avoid lactose for a variety of personal reasons. For those following a vegan diet, lactose is an obvious miss due to its dairy origins, with many others looking for ways to reduce their consumption of animal-derived products wherever possible. In addition, while lactose can be halal compliant, this isn’t always the case if it contains certain additives.  

Common alternatives to lactose-based protein powders

So, plenty of people are looking for lactose-free protein powders but what are the top options? Let’s break them down. 

The benchmark – lactose-based proteins 

We often hear the question, ‘is whey protein lactose-free?’ – unfortunately, the answer is no. Whey protein originates from milk and therefore contains lactose. 

However, whey protein is a very effective protein supplement and what many consider as the benchmark for protein powders. It’s high in essential amino acids and offers rapid absorption, making it a perfect option for post-workout refuelling. 

Saying that, as they are the most abundant on the market, there are also quite a few low-quality whey proteins out there. To drive the price down as much as possible, they can be chock-full of:

  • Artificial flavours
  • Fillers
  • Bulking agents
  • Artificial colours

But not ours. 

If lactose isn’t an issue for you, check out our Innermost range of whey protein powders – we think you’d like them. 

The alternatives - plant-based/lactose-free proteins

The most common lactose-free protein alternatives include soy, pea, brown rice and blended plant proteins. Here, we’ll cover each of those and look at how they differ from each other to help you pick out your best option. 

Protein Type

Key Science-Backed Benefits

Possible Limitations

 

 

 

Soy Protein Powder

• Complete amino acid profile.

• Can lower “bad” cholesterol, supporting heart health.

• Contains isoflavones which may support bone health, menopause symptom relief, and post-exercise recovery.

• Not the most perfectly balanced profile of amino acids.

• Absorption is a little slower than whey.

• Not suitable for those with soy allergies.

 

 

 

Pea & Brown Rice Protein Blend

• Their complementary amino acid profiles make a complete plant protein.

• Shown to stimulate muscle protein synthesis on par with whey protein after resistance training.

• Easily digestible, hypoallergenic, vegan and lactose-free.

• Can have a gritty texture or earthy taste if unflavoured (not a problem with our special Innermost blend).

 

Other Plant Proteins (Hemp, Pumpkin Seed, etc.)

• Provide extra nutrients such as omega-3s, magnesium and zinc.

• Offer antioxidant and anti-inflammatory properties beyond protein.

• Typically lower total protein per serving than soy or pea/rice blends.

• May have a stronger, nutty flavour which doesn’t suit all palates.

 

Soy protein

Soy protein, made from soy beans, is one of the most high protein plant sources and is a ‘complete protein’ (meaning it contains all nine essential amino acids). 

It’s a great dairy and lactose-free protein option, although it isn’t quite as easily absorbed as whey and the amino acid profile isn’t as well balanced as some other options – for example, it contains a little less leucine. 

Soy protein’s flavour profile is smooth and pretty neutral, but some blends can have a mild nutty or ‘beany’ flavour to them. 

To summarise, the top benefits of soy protein powder are:

Pea and brown rice protein 

Laurel and Hardy, Batman and Robin, pea and brown rice protein… maybe a bit of a reach but who doesn’t love a quality double act? 

On their own, pea and brown rice proteins are good but they don’t offer the most balanced profiles. That’s why many modern lactose-free protein powders make use of a blend of the two, building a very balanced amino acid profile which rivals that of whey.

Pea protein provides lysine, brown rice protein adds methionine – together, they’re a dairy-free powerhouse. That’s why this is our go-to when it comes to lactose-free or vegan proteins.

We’ve spent a lot of time perfecting our blend to provide a smooth, tasty alternative protein option and we think we’ve cracked it. Check out our range of pea and brown rice vegan proteins to see for yourself.

To summarise, the top benefits of pea and brown rice protein powder are:

Other plant protein sources

Alongside these two front-runners, there are a host of other plant-sourced protein powders to choose from. These include hemp, pumpkin or sunflower seeds, and pea or rice alone. 

The biggest benefit to these other sources is their rich profile of nutrients, such as fibre and various minerals, however they do typically offer a lower protein concentration. 

Depending on which one you pick, the flavour profile will likely differ greatly and some of these offer a slightly grainy texture. If you’re looking to use one of these, we’d recommend mixing it into smoothies or other bases for a better flavour experience. 

To summarise, the top benefits of other plant-based protein powders are:

  • Hemp-seed and pumpkin-seed protein powders (for example) offer extra nutrients (like omega-3 fatty acids, magnesium or zinc) as well as protein6.
  • These extra nutrients offer antioxidant and bioactive properties beyond protein, which can offer a number of other benefits.
  • Keep in mind though, whilst they do offer a wider spectrum of nutrients, the concentration of protein found here is often lower. 

How Innermost can help – our lactose-free protein powders

At Innermost, our focus has always been on following the science and using the highest quality ingredients across every product we offer. 

Our lactose-free protein powders are free from artificial fillers, bulking agents, colours and major allergens, and are designed to give you all the benefits a protein supplement should, whether or not you consume lactose. 

With this in mind, let us give you a whistlestop tour of our top lactose-free protein options. 

Some of our favourites

  • The Health Protein: Vegan, dairy and lactose-free with 31g protein per serving – powered by pea and brown rice protein. Designed to give you the protein you need whilst also supporting your immune system.
  • The Fit Protein: Also vegan, dairy and lactose-free with 31g protein per serving – no compromises. Formulated for hydration and energy, this is the ideal protein pick for people looking to push themselves further than most.

How to choose the right lactose-free protein for you

Choosing the right protein powder for you is a case of asking yourself a few simple questions:

  • What are my dietary restrictions? Lactose-free? Dairy-free? Vegan? This will help you narrow down your options pretty quickly
  • What are my goals? Do you want to build muscle? Recover from gruelling workouts? Manage your weight? Boost your immunity? Find a protein powder which is suited to your goals, whatever they are
  • Do I have any sensitivities to ingredients and would rather avoid them? Even some plant proteins can have ingredients you might react to – make sure to read the full ingredients list before you put anything in your body
  • What are the recommended servings? Some plant proteins can need larger serving sizes to achieve your desired amount of protein. Make sure this fits within your budget and taste preferences. If in doubt, try a trial pack first!

Whatever your reason, we made it easy

Whether lactose makes you blow up like a balloon or you’re looking to avoid animal products, there is more than one option out there to give you the nutrition you need.

At Innermost, our goal is to bring high-quality, feel-good nutrition to all, and our special pea and brown rice protein blend is a big part of that. Combined with other active ingredients, our lactose-free proteins can help you match your dietary needs with your wellness goals – no more compromising. 

Lacking in lactose, not goodness.  

References

  • Definition & Facts for Lactose Intolerance, National Institute of Diabetes and Digestive and Kidney Diseases, February 2018. Click here. 
  • L. van den Berg, J. Mes, M. Mensink, A. Wanders, Protein quality of soy and the effect of processing: a quantitative review, Nutrition and Food Science Technology, Vol. 9, 2022. Click here.
  • Straight Talk About Soy, The Nutrition Source, Harvard T.H. Chan, Jan 2022. Click here. 
  • M. Messina et. al, The health effects of soy: A reference guide for health professionals, Clinical Nutrition, Volume 9, 2022. Click here. 
  • VAN DER Heijden I, Monteyne AJ, West S, Morton JP, Langan-Evans C, Hearris MA, Abdelrahman DR, Murton AJ, Stephens FB, Wall BT. Plant Protein Blend Ingestion Stimulates Postexercise Myofibrillar Protein Synthesis Rates Equivalently to Whey in Resistance-Trained Adults. Med Sci Sports Exerc. 2024 Aug 1;56(8):1467-1479. doi: 10.1249/MSS.0000000000003432. Epub 2024 Mar 23. PMID: 38537270; PMCID: PMC11810040. Click here.
  • Imashi Fernando, 6 Super Healthy Seeds You Should Eat, Healthline, August 2025. Click here.
< Older post Newer post >

Product Spotlight

The front of The Health Protein packaging.

The Health Protein
Innermost's The Health Protein offers 31g of protein and only 149 calories per serving. Created to support optimal function of your immune system and health.
Vegan Protein

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