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The Complete Guide to Diet, Training and Lifestyle on a GLP-1

The Complete Guide to Diet, Training and Lifestyle on a GLP-1

There’s no official GLP-1 diet. What changes once you start a medication like Mounjaro or Wegovy is your relationship with food. Their job is to reduce your appetite and therefore your calorie intake, and it’s that deficit that causes weight loss. When your hunger is reduced that means your portions shrink, and a full plate can start to feel like hard work. How you eat, train and live around that change is what determines your end result, how you feel along the way and how much of it lasts. In ten years of coaching, nothing has changed the questions clients bring me as quickly as these medications. A few years ago it was how to break a plateau or add a bit of muscle. Now, more often than not, it’s what to eat when you’re never hungry, why training suddenly feels so hard, and what happens when you stop taking weight loss medication. Most people start treatment with a prescription and a patient leaflet, and not much else. A 2025 joint advisory from four leading US nutrition and obesity organisations noted that most people prescribed these medicines receive little nutritional or behavioural support. This guide is an attempt to help fill that gap. It covers what GLP-1 medications do, how to eat and train while taking one, the side effects that food and habits can help with, the risks worth planning for, and what the research shows happens when you stop. Remember though: this should sit alongside your prescriber’s advice, not replace it. Key takeaways Put protein first. Guidance for people on GLP-1 medications suggests 1.2–1.6g per kilogram of body weight a day during weight loss, or around 80–120g for most adults, spread across three or four meals. Strength training is the clearest signal your body gets to keep muscle while weight comes off. Eating less means getting less of everything. Don’t neglect fibre, fluid and micronutrients because your calories are lower. Most digestive side effects are mild, settle with time and respond well to smaller, slower meals. Weight tends to return after stopping. The habits and muscle you build during treatment are the part you keep. Supplements can fill specific gaps in a smaller diet. None of them change how the medication works. What GLP-1 medications do (and what they don’t) GLP-1 medications are prescription medicines that mimic glucagon-like peptide-1, a hormone your gut releases after you eat. They act on the appetite centres in the brain, slow the rate at which the stomach empties and help regulate blood sugar. For most people, this means they feel full sooner, think about food less and eat considerably less, without the constant tug of hunger that can make extended dieting so hard. In the UK, the main medicines used for weight management are semaglutide, sold as Wegovy, and tirzepatide, sold as Mounjaro, which also acts on a second hormone pathway called GIP. In June 2026 the MHRA approved the first GLP-1 tablet for weight loss, an oral form of semaglutide. All are prescription-only, and all are licensed for use alongside a reduced-calorie diet and increased physical activity rather than instead of them. In plain English, think of them as a support mechanism for healthier habits rather than a replacement for them. If you’d like to understand the hormone your body makes itself, and why food can’t replicate what these medicines do, we’ve covered that in our guide to how to increase GLP-1 naturally. The medication changes how much you eat. What you eat, how you train and how you live decide what that weight loss is made of, how well you feel during it, and how much of it stays after treatment. That’s what the rest of this guide is about. Why what you lose matters as much as how much Weight loss on these medicines can be substantial. The question that gets less attention is what that weight is made of. Body composition scans from the major trials give a useful picture. In a substudy of STEP 1, the landmark semaglutide trial, roughly 39% of the weight participants lost registered as lean mass on DEXA scans. In the equivalent analysis of SURMOUNT-1, the tirzepatide trial, the figure was closer to 25%. However, those numbers don’t mean anything without context. “Lean mass” on a DEXA scan means everything that isn’t fat or bone, so it includes water, stored carbohydrate and organs as well as muscle. The liver, which often shrinks as excess fat clears from it, is counted too. Not all of that lean mass loss is muscle, and because fat fell faster than lean tissue in both trials, lean mass made up a larger share of participants’ bodies by the end. Some muscle loss does happen, though, and it’s important to understand what that might mean for you. Muscle keeps you strong and mobile, plays a large part in how the body handles blood sugar, and gets harder to rebuild with age. The people who should pay closest attention are older adults, anyone starting with relatively little muscle, and anyone losing weight very quickly while eating little protein and doing no resistance training. The two biggest levers you can use to minimise protein and strength training, are entirely within your control. We go into the muscle side in depth in our guide to maximising muscle mass on a GLP-1. How to eat on a GLP-1 Build each meal around a source of protein, add vegetables, pulses or wholegrains for fibre, keep portions small and eat slowly, and drink steadily between meals rather than with them. That’s the short answer to what to eat on Mounjaro or any other GLP-1 medication. The sections below explain each part in more detail. How much should you eat? There’s no single calorie target that suits everyone on a GLP-1, and it’s worth being wary of anyone who offers you one without knowing your history. Remember that your target calorie intake is unique to you and should consider your starting weight, level of activity and personal goals. If in doubt, it’s worth using an online calculator for a starting point and then going from there. What changes on these medicines is the direction of the risk. For most people trying to lose weight, the challenge is eating less. On a GLP-1, the medication does much of that for you, and the more common problem becomes eating too little to meet your protein needs, fuel your training and get enough vitamins and minerals. NICE treats diets of 800 calories a day or fewer as very-low-calorie diets that need clinical supervision. If you find you’re regularly eating at or near that level simply because you aren’t hungry, mention it to your prescriber or ask about a referral to a dietitian. Eating a little more of the right foods will usually serve you better than eating as little as possible. Make protein the first thing on the plate Protein contributes to the growth and maintenance of muscle mass, and it’s the nutrient most likely to fall short when your appetite drops. The 2025 joint advisory suggests 1.2–1.6g of protein per kilogram of body weight a day during active weight loss, compared with the standard reference of 0.8g/kg. It also acknowledges an awkward detail. For people with a higher body weight, it isn’t clear whether that figure should be calculated from total weight or from something closer to lean mass, and working from total weight can produce targets that are hard to reach. As a practical alternative, the advisory suggests an absolute target of around 80–120g a day, which is a sensible range for most adults to aim for. How you spread it matters as much as the total. Three or four meals spread evenly throughout the day, with around 25–40g of protein each, is easier to manage on a small appetite, and supports muscle protein synthesis more consistently than leaving most of it until dinner. With clients on a GLP-1, protein is the first thing I look at, and it’s almost always lower than they think. A few habits make a real difference: Eat the protein on your plate first, before your appetite runs out. Choose dense sources such as Greek yoghurt, cottage cheese, eggs, fish, chicken, tofu, and lentils. Build protein into snacks rather than relying on main meals alone. On days when solid food feels like hard work, a protein shake is often easier to finish than a meal. That’s where a good protein powder earns its place. The Strong Protein provides 34g of protein per serving from whey and casein, The Lean Protein provides 31g at under 150 calories, and The Health Protein is a vegan blend of pea and brown rice protein. A shake won’t replace a balanced diet, but it can close a gap that food alone often can’t when you’re barely hungry at all. For more on what makes a good protein source, see our guide to whey protein. Fibre, and why you probably need more of it Constipation is one of the most common side effects of GLP-1 medications, and fibre is one of the most useful ways to manage it. The difficulty is that most of us were short of fibre before treatment began. Adults in the UK average 16.4g a day, according to the latest National Diet and Nutrition Survey, against a recommendation of 30g. Only around 4% of adults reach that target. Eating less food usually means eating less fibre, so it pays to be deliberate: Choose wholegrain versions of bread, pasta and rice. Add beans, lentils or chickpeas to soups, stews and salads. Keep the skins on potatoes and fruit where you can. Snack on fruit, nuts and seeds. Increase fibre gradually and drink more as you do. Fibre draws water into the gut, and a sudden jump without extra fluid can make constipation worse. Very bulky, high-fibre meals can also add to that early feeling of fullness, so spread fibre across the day rather than loading a single meal. If food alone isn’t enough, a plain fibre supplement such as psyllium husk can help. Check with your pharmacist first, because fibre supplements can affect how some medicines are absorbed and may need to be taken at a different time of day. Our guide to the benefits of a high-fibre diet has more ideas. Micronutrients: eating less means less of everything When you eat significantly less, you take in fewer vitamins and minerals along with fewer calories. A 2026 review in the journal Nutrients described this as a form of hidden malnutrition, where weight comes down but nutrient intake can fall with it. The authors are clear that direct evidence of widespread deficiency on GLP-1 medications is still limited, so this is a risk to manage rather than a certainty. The joint advisory lists iron, calcium, magnesium, zinc and vitamins A, D, E, K, B1, B12 and C as nutrients to watch. In practice: Prioritise nutrient-dense foods: oily fish, eggs, dairy or fortified alternatives, leafy greens, pulses, nuts and seeds. Consider a good quality A to Z multivitamin and mineral as a safety net, which the advisory also suggests. Follow the NHS advice that everyone in the UK should consider supplementing with 10 micrograms of vitamin D a day during autumn and winter. If you’re on treatment long term, ask your prescriber whether routine blood tests make sense for you. The Recover Capsules provide vitamin D, which contributes to the maintenance of normal muscle function, alongside magnesium and zinc. They’re a convenient way to cover vitamin D through the darker months, particularly if you’re also training regularly. Hydration and electrolytes There’s no specific water target for people on GLP-1 medications. The NHS general guide is 6 to 8 cups or glasses of fluid a day, with more in hot weather, when exercising and when you’re unwell. On a GLP-1, there are good reasons to aim for the upper end. Thirst can quieten along with appetite. Eating less also means taking in less water, because food normally supplies a meaningful share of daily fluid. Vomiting or diarrhoea, particularly in the early weeks, add to the losses, and the MHRA notes that dehydration linked to these side effects can occasionally be severe enough to need hospital treatment. The simplest check is the colour of your urine: clear, pale yellow suggests you’re drinking enough. Sip steadily through the day rather than drinking large volumes with meals, which can add to the feeling of fullness. If you’ve been unwell or are sweating heavily during training, replacing electrolytes as well as water can help. The Hydrate Blend contains six electrolytes and no sugar, including magnesium, which contributes to electrolyte balance. Building meals that sit well How you eat affects how you feel on a GLP-1 almost as much as what you eat. Because the stomach empties more slowly, large or rich meals tend to sit heavily. A few simple changes help most people: Eat smaller portions and stop at the first sign of fullness, rather than finishing the plate. Slow down. Fullness signals take time to register, and of all the habits I suggest to clients, eating more slowly is the one nobody has ever regretted. Go easy on fried, greasy, and very sugary foods, which commonly make nausea worse. Avoid lying down straight after eating, and leave a gap between your last meal and bed. When you’re not sure where to start, this simple plate template helps: Part of the plate What to include Why it matters Protein (eat it first) Fish, chicken, eggs, Greek yoghurt, tofu, lentils Protects muscle; the nutrient most likely to fall short Vegetables and fibre Leafy greens, beans, wholegrains, fruit Supports regular digestion and nutrient intake A modest carbohydrate Oats, wholegrain rice, potatoes with skins Fuel for training and daily activity A little fat Olive oil, avocado, nuts, seeds Flavour and fat-soluble vitamins, in small amounts Managing common side effects through food and habits Most side effects of GLP-1 medications are digestive. The MHRA describes most as mild to moderate in severity or short in duration, and many people find they’re most noticeable in the first few weeks and for a while after each dose increase, before settling as the body adjusts. If side effects don’t ease or are affecting your daily life, speak to your prescriber or pharmacist, and don’t stop or change your medication without their advice. Side effect What tends to help When to get advice Nausea Smaller, slower meals; bland foods on difficult days; avoiding greasy food Persistent vomiting, or you can’t keep fluids down Constipation More fluid, a gradual increase in fibre, daily movement No improvement after a few days, or severe pain Diarrhoea Replacing fluid and electrolytes; smaller meals Lasting more than a few days, or signs of dehydration such as dizziness or dark urine Reflux and indigestion Smaller portions; not eating late or lying down after meals Symptoms that persist Does a GLP-1 make you tired? Tiredness is listed by the NHS as a common side effect of both semaglutide and tirzepatide, and it’s often worst early on and after dose increases. Some of it may come from the medication itself, but the most common contributors are things you can act on. A sudden, large drop in food intake, too little protein, not drinking enough and poor sleep can all leave you feeling flat. Before assuming it’s something you just have to live with, check whether you’re eating regular meals, even small ones, with protein at each; whether you’re drinking enough through the day; and how well you’re sleeping. Gentle activity often helps more than rest. If tiredness doesn’t lift as your dose settles, or it’s affecting your daily life, talk to your prescriber. Can a GLP-1 cause hair loss? Hair loss is also listed by the NHS as a common side effect of both medicines. It’s usually down to a temporary condition called telogen effluvium, where a physical stress pushes more hair follicles into their resting phase at once. Rapid weight loss is a recognised trigger, as is a sustained low intake of protein, iron or calories. The shedding typically appears a couple of months after the trigger and usually settles once weight stabilises. The most useful things you can do are to avoid crashing your nutrient intakes, keep protein at the levels outlined above, and include iron-rich foods such as red meat, pulses and leafy greens. If hair loss is patchy, continues for a long time or worries you, see your GP. When to get help urgently Contact NHS 111 or your GP urgently if you have: Severe stomach pain that won’t go away, which may spread to your back (a possible sign of pancreatitis) Pain in the upper right of your tummy, a high temperature, or yellowing of the skin or whites of the eyes (possible gallbladder problems) Sudden changes to your vision Signs of severe dehydration, or you can’t keep fluids down In an emergency, call 999. How to train on a GLP-1 If you add one thing to your routine alongside the medication, make it strength training. It gives your body a clear reason to hold on to muscle while weight comes off, which cardio alone doesn’t do to the same extent. I’ve watched a lot of people lose a lot of weight over the years, with and without medication. The ones who come out the other side strongest, and who tend to feel best about the result, are almost always the ones who kept lifting throughout. Not heavily, and not every day. Consistently. The UK Chief Medical Officers recommend muscle-strengthening activity on at least two days a week, plus 150 minutes of moderate activity such as brisk walking. The 2025 joint advisory goes further for people on GLP-1 medications, suggesting strength training at least three times a week. You don’t need a complicated programme: Build sessions around compound movements: squats or leg presses, hinges such as deadlifts or hip thrusts, and pushing and pulling exercises. Aim to do a little more over time, whether that’s slightly more weight, an extra rep or better control. Progressive overload is still key! Start where you are. Two short sessions you’ll keep doing beat an ambitious plan you can’t maintain. Keep walking. Daily movement helps with constipation and energy as well as overall activity. Fuelling that activity is the part people forget. Training on very little food can leave you light-headed and flat, and a small snack containing protein an hour or two beforehand often helps. Creatine is one of the most researched supplements for anyone doing strength training. In adults performing high-intensity exercise, creatine increases physical performance in successive bursts of short-term, high-intensity exercise, with the benefit seen at 3g a day. The Power Booster provides 5g of pure creatine monohydrate per serving, and there’s 3g in every serving of The Strong Protein. If you have a kidney condition, check with your prescriber before starting creatine. For a full training playbook, read our guide to maximising muscle mass on a GLP-1, or start with our beginner’s guide to weight lifting. Alcohol, sleep and social eating Can you drink alcohol on a GLP-1? There’s no outright ban, but the NHS advises that it’s best not to drink alcohol while taking semaglutide or tirzepatide, because it can make nausea and vomiting worse. The joint advisory adds that alcohol can worsen reflux and recommends keeping it to a minimum. There are other reasons for caution too. Many people find alcohol hits harder when they’re eating much less. It adds calories without any protein, and it’s dehydrating at a time when side effects may already be costing you fluid. If you do choose to drink, ensure it’s in moderation, have it with food, alternate with water, and avoid the days when side effects are usually at their strongest, such as just after a dose increase. If you have diabetes and take other medicines that lower blood sugar, ask your prescriber specifically about alcohol and the risk of low blood sugar. Sleep, stress and social eating Sleep affects appetite, food choices and how well you recover from training. Short or broken sleep makes healthy eating and exercise harder to sustain, with or without medication. Our guide to magnesium for sleep covers some of the basics. Eating out can feel awkward when you’re full after a few mouthfuls. Ordering a starter as a main, eating the protein first and leaving what you don’t want are all fine. Nobody else is keeping score. It’s also worth keeping an eye on your relationship with food. Very low appetite can make it easy to skip meals entirely, and for some people that can quickly spiral into unhealthy habits. If eating has started to feel difficult to manage, talk to your GP. If your weight loss slows down Almost everyone on a GLP-1 hits a stretch where the scale stops moving. It’s normal, and it rarely means something has gone wrong. Weight loss is never a straight line. Early losses include a fair amount of water, which flatters the first few weeks, and your energy needs fall as you get lighter. If you’ve started strength training, holding on to or building muscle can also mask fat loss on the scale. A tape measure around the waist and the fit of your clothes are useful second opinions here, but it’s how you look in the mirror that should matter most. When a client tells me the scale has stalled, I ask them to write down everything they eat and drink, as well as their training and sleep, for three days before we change anything. That usually provides the answer and it’s commonly one of these: Liquid calories from milky coffees, juices, smoothies and alcohol Frequent grazing on small, high-calorie snacks Decreased protein intake Less or worse-quality sleep and increased stress levels Activity that has dropped off as energy has dipped Under-eating can backfire as well, leaving you too tired to train and more likely to lose muscle. If your weight has stalled for several weeks despite these checks, raise it with your prescriber. Decisions about your dose are for them to make with you, so don’t change it yourself. The risks you should be aware of, and how to reduce them GLP-1 medications are effective and well tolerated by most people. Like any medicine they carry risks, and most of the ones worth knowing about can be reduced with a little planning. Risk Why it happens What reduces it Muscle and strength loss A large calorie deficit, low protein and no resistance training Meeting your protein target and strength training at least two or three times a week Low protein intake Appetite suppression makes protein-rich meals harder to finish Protein-first meals and protein-rich snacks or shakes Micronutrient shortfalls A smaller, often less varied diet Nutrient-dense foods, a multivitamin, and vitamin D in autumn and winter Dehydration Lower thirst, less water from food and fluid lost to side effects Steady fluid intake and electrolytes during sickness or diarrhoea Pregnancy while on treatment GLP-1 medicines should not be taken in pregnancy, and Mounjaro may make the contraceptive pill less effective Effective contraception throughout. With Mounjaro and the pill, the MHRA advises adding a barrier method such as condoms for four weeks after starting and after each dose increase or switching to a non-oral method. Stop treatment before trying to conceive at least two months beforehand for semaglutide and at least one month for tirzepatide Fake or unregulated products Medicines sold through social media, beauty salons or unregulated websites Only use a medicine prescribed by a healthcare professional and supplied by a registered pharmacy Interactions with supplements Some supplements and herbal products interact with medicines Tell your prescriber or pharmacist about everything you take None of this is a reason to avoid treatment if it’s right for you. It’s a reason to start with a plan. What happens when you stop taking a GLP-1? This is the conversation I have with clients most often now, and there’s no real way to soften this, so I’ll just state it bluntly: the weight tends to come back. A 2026 systematic review and meta-analysis in The BMJ, led by researchers at the University of Oxford, pooled 37 studies involving more than 9,000 adults. After stopping weight-management medicines, people regained an average of around 0.4kg a month. At that rate they were projected to return to their starting weight within about 1.7 years, and improvements in markers such as blood pressure, cholesterol and blood sugar were projected to reverse within about 1.4 years. Weight also returned faster than it did after people finished diet and exercise programmes. There is one finding that deserves an honest mention. In that analysis, behavioural support during treatment was linked to greater weight loss but didn’t slow the rate of regain afterwards. So no particular diet or training plan can promise to hold everything in place. Appetite does return when the medication stops, though, and the habits and muscle you’ve built are what you’ll have to meet it with. The clients I worry about least at this point are the ones for whom the gym and a protein-first plate already feel normal, because there’s nothing new to start when the injections stop. How to keep weight off after stopping weight loss treatment Keep strength training. The muscle you’ve built and the habit of training are two of the most valuable things to carry forward. Keep protein at the centre of your meals. It’s among the most satiating nutrients, which matters more once appetite returns. Expect hunger to come back, and plan regular meals for it rather than reacting to it. Weigh yourself regularly, so small changes are noticed early. Ask your prescriber what follow-up support is available. How to come off a GLP-1 Don’t stop suddenly without speaking to your prescriber first. Both the NHS and the MHRA advise discussing any change with your doctor, and for people with type 2 diabetes, stopping can affect blood sugar. Your prescriber may recommend reducing the dose gradually. Where supplements fit, and where they don’t Supplements can’t change how a GLP-1 medication works, and they shouldn’t be marketed as if they can. What they can do is fill specific gaps that a much smaller diet leaves behind. This is the same list I’d give a client, in roughly the order I’d give it. Useful when they fill a real gap: Protein powder, when food alone can’t get you to your daily target Creatine, if you’re doing regular strength training Vitamin D in autumn and winter, in line with NHS advice for everyone Electrolytes, during bouts of sickness, diarrhoea or heavy sweating A standard multivitamin and mineral, if your diet has become small or repetitive Situational: A plain fibre supplement, if food isn’t enough, taken with plenty of water and after checking the timing with your pharmacist Best avoided: Anything marketed as a “GLP-1 booster” or “natural Ozempic”, or berberine sold as an alternative to medication. None of these work like a GLP-1 medicine, and some, berberine included, can interact with other medicines. We explain why in our guide to how to increase GLP-1 naturally. Whatever you take, tell your prescriber or pharmacist so they have the full picture. What a day of eating can look like Here’s one example of a small-appetite day built around protein. It’s a guide rather than a meal plan, and portions will vary with your size, activity and appetite.   Meal Example Approx. protein Breakfast 200g Greek yoghurt with berries and a tablespoon of mixed seeds 22g Lunch Two-egg omelette with spinach and a slice of wholegrain toast 16g Snack Protein shake made with water or milk 31–34g Dinner 100g salmon with roasted vegetables and a few new potatoes 22g Evening (optional) 150g cottage cheese 16g Total   Around 105–110g   The bottom line A GLP-1 medication changes how much you want to eat. It doesn’t decide what your weight loss is made of, how you feel along the way or what happens once you stop. Those parts come down to the protein on your plate, the strength training you do, the fluid you drink and the habits you build. Start with the basics: make protein the core part of every meal, get your strength training in at least twice a week, keep your hydration steady and ensure you get enough fibre. Use supplements to fill genuine gaps rather than as shortcuts, and keep your prescriber in the loop on anything that affects your treatment. If getting enough protein is the hardest part, The Strong Protein, The Lean Protein and The Health Protein each make a high-quality serving easy to manage on a small appetite, and protein contributes to the maintenance of muscle mass. If you’d like help working out what fits your goals, book a free consultation with one of our nutritionists. This article is for general information and isn’t medical advice. It doesn’t replace the guidance of the doctor, pharmacist or prescriber responsible for your treatment. Frequently asked questions What should you eat on a GLP-1 like Mounjaro? A good GLP-1 diet is built around protein at every meal, plenty of fibre from vegetables, pulses and wholegrains, and small portions eaten slowly. Go easy on greasy, fried and very sugary foods, which tend to worsen nausea, and drink steadily between meals. Most adults should aim for around 80–120g of protein a day. Can you drink alcohol on Mounjaro? You can, but the NHS advises it’s best not to. Drinking alcohol while taking tirzepatide (Mounjaro) or semaglutide can make nausea and vomiting worse. If you do drink, keep it small, have it with food, alternate with water and avoid the days just after a dose increase. Does Mounjaro make you tired? Tiredness is a common side effect of tirzepatide and is usually worst early on and after dose increases. Eating too little, low protein intake, dehydration and poor sleep often contribute. Regular small meals with protein and steady hydration can help. If it doesn’t ease, speak to your prescriber. Can Mounjaro cause hair loss? Yes. Hair loss is listed by the NHS as a common side effect. It’s usually temporary shedding linked to rapid weight loss or a low intake of protein, iron or calories, and tends to settle as weight stabilises. Keep protein and iron intake adequate, and see your GP if the loss is patchy or ongoing. How much protein do you need on Mounjaro? Guidance for people taking GLP-1 medications suggests 1.2–1.6g of protein per kilogram of body weight a day during weight loss, or roughly 80–120g a day for most adults. Spread it across three or four meals of around 25–40g each, and eat the protein first while your appetite lasts. How much water should you drink on Mounjaro? There’s no medicine-specific target. The NHS recommends 6 to 8 cups or glasses of fluid a day for most people, with more in hot weather, during exercise and when you’re unwell with sickness or diarrhoea. Clear, pale yellow urine is a good sign you’re drinking enough. How do you keep weight off after stopping Mounjaro? Research shows weight tends to return after stopping weight-loss medicines, and the habits you build during treatment are your main defence against this. Keep strength training, keep protein at the centre of your meals, plan for your appetite returning and weigh yourself regularly. Always agree a plan to stop with your prescriber rather than stopping suddenly. References Mozaffarian, D., Agarwal, M., Aggarwal, M., Alexander, L., Apovian, C., Bindlish, S., et al. (2025). 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. American Journal of Clinical Nutrition. 122(1), 344–367. Click here. West, S., et al. (2026). Weight regain after cessation of medication for weight management: systematic review and meta-analysis. BMJ. 392, e085304. Click here. Wilding, J., Batterham, R., Calanna, S., Davies, M., Van Gaal, L., Lingvay, I., et al. (2021). Once-weekly semaglutide in adults with overweight or obesity. New England Journal of Medicine. 384(11), 989–1002. Click here. Look, M., et al. (2025). Body composition changes during weight reduction with tirzepatide in the SURMOUNT-1 study of adults with obesity or overweight. Diabetes, Obesity and Metabolism. Click here. Hidden malnutrition in the GLP-1 era: micronutrient status, protein adequacy, and lean mass as emerging nutritional considerations. A narrative review. (2026). Nutrients. 18(17), 2757. Click here. Medicines and Healthcare products Regulatory Agency (2026). GLP-1 medicines for weight loss and diabetes: what you need to know. Click here. Medicines and Healthcare products Regulatory Agency (2026). First GLP-1 tablet for weight loss approved in the UK. Click here. NHS (2026). Semaglutide: a medicine to manage type 2 diabetes or treat obesity. Click here. NHS. Tirzepatide: a medicine to manage type 2 diabetes and treat obesity. Click here. NHS. Water, drinks and your health. Click here. NHS. Vitamin D. Click here. Office for Health Improvement and Disparities. National Diet and Nutrition Survey 2019 to 2023 report. Click here. UK Chief Medical Officers (2019). UK Chief Medical Officers’ Physical Activity Guidelines. Click here. National Institute for Health and Care Excellence (2025). Overweight and obesity management (NG246). Click here.
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Shiitake Mushroom Benefits: Nutrition and What the Science Says

Shiitake mushrooms have been part of everyday cooking in East Asia for centuries. Their rich, savoury flavour adds depth to broths and noodle dishes, while their firm texture makes them a popular addition to stir-fries. More recently, they have found their way into mushroom coffees and supplement blends, bringing a growing list of health claims with them. Search for shiitake mushroom benefits, and you’ll find them credited with everything from supporting immunity to strengthening bones. While some claims draw on human studies, others come from laboratory experiments or animal research, making it difficult to work out what the findings actually mean for you.  Below, we look at shiitake mushroom nutrition, what research says about their benefits, where the evidence is limited, and how the form you eat them in affects their nutritional value. What are shiitake mushrooms? Shiitake mushrooms, scientifically known as Lentinula edodes, are edible fungi associated with East Asian cooking. They have brown, umbrella-shaped caps and a firm texture that becomes pleasantly meaty when cooked. The name comes from Japanese: take means mushroom, while shii refers to a tree related to oak and beech on which shiitake were traditionally grown. Today, growers also cultivate them on blocks made from sawdust, rather than relying solely on hardwood logs. Their distinctive savoury flavour comes partly from naturally occurring glutamate, a compound associated with umami. Dried shiitake have a particularly concentrated flavour, making them a favourite for adding depth to stocks and braises. You’ll find shiitake fresh in supermarkets or dried in Asian grocers and larger food shops. They also appear as powders and extracts in supplements. These formats differ in how they are prepared and what they provide nutritionally, so it helps to know which form you’re buying. Shiitake mushroom nutrition Shiitake are low in calories and fat. Most of their energy comes from carbohydrate, and a good share of that is fibre. What makes them nutritionally interesting is what comes alongside: several B vitamins, plus copper. Nutrient Fresh, raw, per 100g Fresh, per 80g portion Dried, per 100g Dried, per 15g (about 4 mushrooms) Energy 34kcal 27kcal 296kcal 44kcal Protein 2.2g 1.8g 9.6g 1.4g Fibre 2.5g 2.0g 11.5g 1.7g Riboflavin (B2) 0.22mg 0.17mg 1.27mg 0.19mg Niacin (B3) 3.9mg 3.1mg 14.1mg 2.1mg Pantothenic acid (B5) 1.5mg 1.2mg 21.9mg 3.3mg Copper 0.14mg 0.11mg 5.17mg 0.78mg Potassium 304mg 243mg 1,534mg 230mg Vitamin D 0.4µg 0.3µg 3.8µg 0.6µg *Source: USDA FoodData Central, entries 169242 (raw) and 168436 (dried). An 80g serving is the standard UK portion of vegetables. Nutrient content varies with strain, growing medium, light exposure and drying method. The fresh and dried figures also come from different samples, so they aren't a direct before-and-after comparison. Figures are rounded. The raw values describe mushrooms before cooking and are not a recommendation to eat them uncooked. B vitamins and minerals in shiitake Per 100g, fresh shiitake provide at least 15% of the nutrient reference value for niacin, pantothenic acid and riboflavin, which makes them a source of all three. Each contributes to normal energy-yielding metabolism. In practice, that means they play a part in releasing energy from the food you eat, rather than providing the immediate lift you might associate with caffeine. Shiitake also contain minerals, including potassium and copper. Their contribution depends on the amount you eat and how the mushrooms are prepared. The same principle applies to protein: they contain some, but a serving should not be treated as equivalent to a protein-rich meal. How drying and cooking change the figures The dried column can make shiitake look like a completely different food. Much of the difference comes from removing water. Fresh shiitake are around 90% water. Drying removes most of it, so everything left behind is concentrated into less weight. That's why dried shiitake look calorie-dense and nutrient-rich per 100g, even though the mushroom itself hasn't changed much. Cooking introduces further variables. Mushrooms can lose water in a pan or absorb it in a broth, while added oil changes the nutritional profile of the finished dish. Compare equivalent preparations and realistic portions rather than choosing whichever per-100g figure looks most impressive.  Shiitake and vitamin D Mushrooms contain ergosterol, a compound that converts into vitamin D2 when exposed to ultraviolet light, much as your skin produces vitamin D3 in sunshine.  Vitamin D content depends on light exposure during growing and processing. The fresh shiitake figures in the table show a relatively small amount: around 0.3µg in an 80g portion. Mushrooms exposed to sunlight or deliberately treated with UV light can contain considerably more. Check for a stated amount on the packaging rather than assuming all shiitake provide the same quantity.  For UK readers, the NHS advises considering a daily supplement containing 10 micrograms of vitamin D during autumn and winter. A mushroom ingredient should not be assumed to cover that amount unless the nutritional information confirms it. Shiitake mushroom benefits: what the research shows The benefits of shiitake mushrooms start with their nutritional value. They contribute fibre and useful nutrients to meals, while their rich flavour makes them an enjoyable addition to a varied diet. Research is also exploring how compounds within shiitake could influence immune function and cholesterol metabolism. Some findings are encouraging, although the strength of the evidence differs between these areas.  Providing B vitamins that help release energy from food Shiitake contain niacin, also known as vitamin B3, and pantothenic acid, or vitamin B5. Both help the body release energy from food, giving them an established role in everyday nutrition. Including shiitake in meals can contribute to your intake of these nutrients. Their role is to support normal energy metabolism, rather than provide the immediate lift you might associate with caffeine. Adding fibre to support healthy digestion Fresh shiitake count as a source of fibre, and most of us could do with more of it. UK guidance recommends around 30g of fibre a day for adults, ideally from a variety of foods. A serving of shiitake provides a modest contribution towards that total. Adding them to a dish with brown rice or beans is an easy way to build on it, while bringing extra flavour to the meal. Improved immune function Shiitake contain beta-glucans, complex carbohydrates found in fungal cell walls that researchers are studying for their interactions with the immune system. One human study offers an encouraging example. Over four weeks, 52 healthy adults consumed either 5g or 10g of whole dried shiitake daily. Researchers observed increased activity in certain immune cells and higher levels of a salivary antibody involved in immune defence. A marker associated with inflammation, C-reactive protein, also fell. Together, these findings suggest that regularly eating shiitake could influence aspects of immune function. They provide a useful basis for further research into a food that is already easy to include in everyday meals. Improved heart health Another compound found in shiitake, eritadenine, has been studied for its effects on cholesterol metabolism. This has prompted scientists to explore whether shiitake could contribute to cardiovascular health beyond their nutritional value. Animal studies have reported changes in blood lipids with shiitake-containing diets, offering clues about how their compounds may interact with the body. Research has also highlighted the importance of the wider diet, with different dietary fats influencing the results. It is an interesting area of investigation, although stronger human evidence is needed before shiitake can be recommended specifically for lowering cholesterol. How to include shiitake mushrooms in your routine Shiitake come in several formats, each offering a different way to fit them into your day. The form you choose affects how you prepare them and what you get per serving. Fresh shiitake – These work well in a hot pan or simmered in soup. Remove tough stems and cook the mushrooms thoroughly before eating. Their savoury flavour pairs particularly well with noodles and rice dishes. Dried shiitake – Dried mushrooms are handy to keep in the cupboard and offer a concentrated mushroom flavour. Rehydrate them according to the pack instructions, then cook them as part of your dish. Remember that dried nutrition figures describe the mushrooms before soaking; the added water changes their weight. Shiitake powders - Powders generally contain dried mushroom material that has been ground down. Some are cooking ingredients, while others appear in supplement blends. Check the intended use and amount per serving, as a small quantity in a blend differs from a whole-mushroom portion. Shiitake extracts - These are processed to concentrate selected compounds, so their composition depends on the extraction method. Look for information about what the extract contains and follow the finished product’s directions. On supplement labels, you may also see fruiting body or mycelium. The fruiting body is the recognisable mushroom, while mycelium is the network of fungal threads that grows through its food source. Neither term alone establishes quality. A clear ingredient description and testing information are more useful when assessing what a product provides. Side effects and precautions Shiitake are well tolerated by most people, with one unusual exception. Shiitake dermatitis is an itchy rash of whip-like streaks, typically appearing a day or two after eating raw or undercooked mushrooms. It's thought to be linked to lentinan, which cooking breaks down. The rash usually clears on its own within a few weeks, but it's worth seeing a pharmacist or GP if you're concerned. Cooking shiitake thoroughly is the simple way to avoid it. As with any food, anyone with a known mushroom allergy should avoid shiitake. The shiitake used in Innermost products are cooked during processing, so the advice about preparing raw or undercooked whole mushrooms does not apply to these blends. Simply follow the directions on the packaging. Where shiitake fits into Innermost’s products At Innermost, shiitake is one ingredient within a wider formulation. The amount provided and the other ingredients in the product matter when deciding how it fits your routine. The Health Protein contains 250mg of shiitake per serving, alongside maitake, reishi and cordyceps mushrooms. It also provides 31g of pea and brown rice protein. That protein comes from the pea and rice ingredients, rather than the mushrooms, and makes the blend a practical option for adding protein to a shake or porridge. The Rise Blend combines 1.5g of Arabica coffee with a six-mushroom blend, including 250mg of shiitake per serving. It comes in single-serve sticks that can be stirred into hot water, with milk added to taste. For someone who enjoys coffee, it offers a straightforward way to include a mushroom blend in an existing habit. Are shiitake mushrooms worth adding to your diet? If you enjoy them, yes absolutely! Shiitake mushrooms offer nutritional value, and research into their compounds provides further reasons to be interested in them. When choosing a supplement, though, the word “shiitake” on the label only tells you part of the story. The ingredient’s form and the amount provided affect what you are actually getting. A clearly labelled formulation makes that choice easier. Look for information about the mushroom ingredient and its quantity per serving, alongside an explanation of what the wider blend is designed to support. This helps you choose something relevant to your goals rather than relying on the mushroom’s reputation alone. Taste matters too. A supplement that fits comfortably into your day and is enjoyable to take is one you’re more likely to use consistently. Explore Innermost’s supplement range to find a formulation that suits your needs, with an everyday routine you can look forward to. References USDA FoodData Central. Mushrooms, shiitake, raw (169242) and dried (168436). Data reproduced by WhatYouEat: raw shiitake and dried shiitake. Dai, X. et al. (2015). Consuming Lentinula edodes (Shiitake) Mushrooms Daily Improves Human Immunity: A Randomized Dietary Intervention in Healthy Young Adults. Journal of the American College of Nutrition, 34(6), 478–487. Click here. Asada, N. et al. (2019). Effects of Shiitake Intake on Serum Lipids in Rats Fed Different High-Oil or High-Fat Diets. Journal of Dietary Supplements, 16(3), 345–356. Click here. Ultraviolet Irradiation Increased the Concentration of Vitamin D2 and Decreased the Concentration of Ergosterol in Shiitake Mushroom (Lentinus edodes) and Oyster Mushroom (Pleurotus ostreatus) Powder in Ethanol Suspension. (2020). ACS Omega. Click here.
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Amino Acids Feature

The Complete Guide to Amino Acids

Ask anyone who trains about protein and you'll usually get a confident answer. How much they eat, which powder they use, whether they have a shake straight after the gym. Yet if you ask what that protein is actually made of, things tend to go quiet. Case in point, amino acids. Amino acids are the building blocks of protein, the small molecules your body strings together to make everything from muscle fibre to the enzymes that digest your lunch. Every gram of protein you eat is really a collection of amino acids, and which ones it contains, in what amounts, shapes how useful that protein is to you. If you already pay attention to your protein intake, you are thinking about amino acids too, even if you have never checked an amino acid profile. They are part of the protein in your breakfast and the shake you might have after training. This comprehensive guide explains everything you need to know about amino acids, including the different types, what they do in the body, where to find them in food, how much you need, and the benefits they provide. Key takeaways Amino acids are the building blocks of protein. Your body uses them to build and repair tissues, and to make proteins such as enzymes and antibodies. Nine amino acids are essential, meaning you must get them from food. Your body can make the others, although some become conditionally essential when demand exceeds production. Focus on getting enough protein for your activity level. Most people can meet their amino acid needs through a varied diet without tracking each one individually. A vegan diet can supply all nine essential amino acids. Include a variety of protein sources across the day, such as soya, pulses, grains, nuts and seeds. Leucine helps trigger muscle protein synthesis, but building new muscle protein requires all nine essential amino acids. BCAAs provide only three. Supplements can help close a gap in your diet. A complete protein powder is a convenient option when food alone makes it difficult to meet your protein needs. Total daily protein intake has more influence on muscle growth than precise supplement timing. Spread protein across your meals and build a routine you can maintain. What are amino acids? Amino acids are the molecules your body links together to make protein. While more than 500 amino acids have been identified in nature, your body uses 20 different standard amino acids to build every protein it needs. 9 of these are categorised as essential. These must come from your diet as the body does not naturally produce them. 11 are classed as non-essential or conditional. These are produced by your body on its own. Every amino acid shares the same basic frame. A central carbon atom holds an amino group, an acid group, and a side chain, and it's that side chain that makes each one different. Some are tiny. Some contain sulphur. Some are drawn to water. All these variables affect how the finished protein folds into shape. Amino acids join together in chains, and the order they sit in is written into your genes. That sequence decides the shape of each protein and with it, the job it does. Protein makes up roughly 15–20% of your body weight, so there's a great deal of this going on. Your body gets amino acids in two ways. It produces them itself. It obtains them from the rest of the protein you eat and by recycling existing body proteins. During digestion, proteins are broken into smaller peptides and amino acids, which can be absorbed and used by the body. Our complete guide to digestive enzymes covers this stage in more detail. Once absorbed, amino acids join what's known as the amino acid pool, a circulating supply your body draws on whenever it needs to build something. That demand never really switches off. Your body breaks down and rebuilds its own proteins around the clock, turning over somewhere in the region of 250–300g of protein a day in an adult. Most of it is recycled, and the protein you eat replaces what's lost. What are the different types of amino acids? Amino acids are grouped by whether your body can actually make them. There are three categories: essential, non-essential, and conditionally essential. Essential amino acids Essential amino acids are the nine your body has no way of producing, so they must come from food. If your diet runs short of any one of them for long enough, your body can't make the proteins that depend on it. The daily requirements for essential amino acids, set by the World Health Organization, are smaller than most people expect. The figures below are minimums for a 70kg adult. Amino acid What it's known for Daily requirement (70kg adult) Histidine Precursor to histamine; combines with beta-alanine to form carnosine in muscle. 0.7g Isoleucine One of the three branched-chain amino acids (BCAAs), concentrated in muscle protein. 1.4g Leucine BCAA and the main trigger for muscle protein synthesis. 2.7g Lysine Needed to build collagen and carnitine; often the limiting amino acid in grains. 2.1g Methionine Sulphur-containing; the first amino acid in almost every new protein. Often limiting in pulses. 1.1g* Phenylalanine Converted into tyrosine. People with the inherited condition PKU can't process it. 1.8g* Threonine Found in collagen, elastin and the protective mucus layer of the gut. 1.1g Tryptophan The scarcest amino acid in most proteins; precursor to serotonin and melatonin. 0.3g Valine The third BCAA, found in the same foods as leucine and isoleucine. 1.8g *Methionine figure includes cysteine; phenylalanine figure includes tyrosine. Source: WHO/FAO/UNU (2007), based on 39mg leucine per kg of body weight per day and equivalent values for each amino acid. Leucine, isoleucine, and valine are also known as branched-chain amino acids, or BCAAs, after the forked shape of their side chains. They get a lot of attention in sports nutrition, and we'll come back to them in the supplements section. Non-essential amino acids  Non-essential amino acids can be made by the body under normal circumstances. They are also present in food, so dietary intake contributes alongside that internal production. The 11 standard amino acids classed as non-essential are: Non-essential amino acid What to know Alanine Involved in glucose metabolism and transporting nitrogen between tissues. Arginine Used to make nitric oxide, which helps regulate blood vessel relaxation. Asparagine Used in protein production and involved in nitrogen metabolism. Aspartic acid Contributes to energy metabolism and the production of other compounds. Cysteine A sulphur-containing amino acid used to make glutathione, an important antioxidant. Glutamic acid Also known as glutamate, it acts as a major signalling chemical in the nervous system. Glutamine Transports nitrogen and provides fuel for certain cells, including intestinal and immune cells. Glycine A component of collagen, also involved in nerve signalling and creatine production. Proline An important component of collagen, helping support its structure. Serine Involved in producing cell membrane components and other molecules. Tyrosine Used to make thyroid hormones and signalling chemicals such as dopamine. Some of these can become conditionally essential in particular circumstances. That is why you may see the same name discussed under more than one category. Conditionally essential amino acids Conditionally essential amino acids are those your body can usually produce itself, but may need to obtain in greater amounts from the diet under particular circumstances. During significant illness or injury, for example, the body’s requirements can exceed its ability to make enough. Some amino acids also become essential at certain stages of growth and development. Conditionally essential amino acid What to know Arginine Used to make nitric oxide, which helps regulate blood vessel relaxation. Requirements can increase during growth or significant illness. Cysteine Used to make proteins and the antioxidant glutathione. Its production depends partly on the availability of methionine. Glutamine Provides fuel for intestinal and immune cells. Requirements can exceed the body’s production during severe illness or injury. Glycine An important component of collagen, also involved in creatine production. Its availability may become limiting under certain physiological conditions. Proline Helps form collagen’s structure. It is sometimes classified as conditionally essential during growth or tissue repair. Serine Involved in producing cell membrane components. It may become conditionally essential in specific metabolic circumstances. Tyrosine Used to make thyroid hormones and signalling chemicals such as dopamine. It becomes essential when the body cannot adequately convert phenylalanine into tyrosine. What do amino acids do, and what are their benefits? Amino acids take part in almost every process in your body. It's worth separating two ideas before going further, though. What amino acids do as part of normal body function is one thing. Whether taking extra amino acids, beyond what a balanced diet provides, adds any benefit is a separate question, and usually a narrower one. The sections below cover the first and flag the second where it comes up. Muscle growth and maintenance Your muscles are constantly being rebuilt. Muscle protein synthesis lays down new muscle protein while muscle protein breakdown clears the old, and whether your muscles grow, hold steady or shrink depends on the balance between the two over weeks and months. Protein contributes to the growth and maintenance of muscle mass, and amino acids are the form in which it does that work. Resistance training provides a stimulus for muscle adaptation, while adequate dietary protein supplies amino acids to support that response. Leucine contributes to muscle growth and maintenance both as a building block of protein and as a signal that helps activate muscle protein synthesis. The International Society of Sports Nutrition recommends that a serving of protein provide 700mg–3g of leucine alongside a balanced supply of the other essential amino acids. The amount needed to maximise the response varies with factors such as age and the protein source. Leucine’s signal depends on the availability of the other essential amino acids to build new muscle protein. A complete protein source supplies all nine, providing both the signal and the materials needed to support the process. The response to protein can also change with age. Older muscle may become less sensitive to a given amount of protein, a phenomenon known as anabolic resistance. An analysis of studies in healthy older and younger men estimated that muscle protein synthesis reached a plateau at approximately 0.4g of protein per kilogram of body weight in older men, compared with 0.24g/kg in younger men. For someone weighing 75kg, those amounts equate to roughly 30g and 18g of protein respectively. These figures describe the response measured in the studies, rather than a fixed requirement for everyone at each meal. Exercise recovery and tissue repair Training causes small amounts of damage to muscle fibres, and the repair process that follows is part of how muscle adapts. That repair relies on amino acids, as does the ongoing maintenance of tendons, ligaments, skin and bone. Collagen is a good illustration. It gives structure to all of those connective tissues, and it has an unusual make-up, rich in glycine, proline and hydroxyproline. Your body produces collagen continuously, using amino acids from the pool. Recovery, though, depends on more than amino acids. Sleep, total energy intake, hydration and how your training is structured all play a part, and eating plenty of protein across the day does more for repair than any single amino acid taken in isolation. We cover the evidence in detail, including which supplements are worth considering and which aren't, in our guide to the best supplements for muscle recovery. Other roles in the body While muscle impacts are the most talked about benefit, amino acids are involved in a remarkable range of other work. Enzymes are proteins built from amino acids. Every chemical reaction your body depends on, from digesting food to producing energy, relies on them. Hormones such as insulin are proteins too. Others are built from a single amino acid: your thyroid hormones start life as tyrosine. Neurotransmitters, the chemical messengers of the brain and nervous system, often begin as amino acids. Tryptophan is converted into serotonin, which the body later uses to make melatonin. Tyrosine is the starting point for dopamine and noradrenaline. Glutamate and glycine act as neurotransmitters in their own right. Transport and immunity rely on proteins as well. Haemoglobin carries oxygen in your blood, and antibodies help your immune system recognise infections. This is where the difference between normal function and supplementation is important. It's tempting to assume that eating more tryptophan means making more serotonin, but these pathways are tightly regulated, and amino acids compete with one another to cross into the brain. Knowing an amino acid is involved in a process doesn't mean taking more of it will change that process. Which foods contain amino acids? Any food that contains protein contains amino acids. Both animal and plant foods contribute, so there are plenty of ways to meet your needs without building every meal around the same ingredients. Choose sources you enjoy and can prepare consistently. Your usual shopping basket is a better place to begin than an elaborate meal plan you are unlikely to follow. Animal sources of amino acids Animal foods provide complete protein, with all nine essential amino acids, and they tend to be rich in leucine. Useful everyday options include: Dairy – Greek yoghurt, cottage cheese, milk and cheese. Around 10g of protein in 100g of Greek yoghurt. Eggs – roughly 6–7g of protein per large egg, and an easy addition to most meals. Fish – salmon, tuna, cod and prawns, with around 20–25g of protein per 100g. Meat and poultry – chicken breast provides around 30g of protein per 100g cooked, with lean beef and turkey close behind. Dairy proteins deserve a particular mention. Whey and casein, the two proteins in milk, score among the highest of any food for protein quality, and whey is especially high in leucine. Plant-based sources of amino acids Plant foods provide plenty of protein too, though amounts and amino acid profiles vary more. Soya – tofu, tempeh, edamame and soya milk. Soya is one of the few plant proteins that are complete on their own. Pulses – lentils, chickpeas, beans and peas, with around 7–9g of protein per 100g cooked. They're rich in lysine but lower in methionine. Nuts and seeds – peanuts, almonds, pumpkin seeds, and hemp seeds. Pumpkin and hemp seeds contain around 30g of protein per 100g, and a tablespoon or two adds up over the day. Grains – oats, wholegrain rice, and wholewheat bread contribute more than people expect, although they tend to be low in lysine. Quinoa and buckwheat are exceptions, providing complete protein. Complete and incomplete proteins A complete protein contains all nine essential amino acids in amounts that meet your body's needs. An incomplete protein is low in at least one. Whichever essential amino acid is in shortest supply is called the limiting amino acid, and it caps how much of that protein your body can put to use. Most plant foods are incomplete on their own, but their gaps don't overlap. Pulses are short on methionine and well supplied with lysine, while grains are the reverse. Eat both and they cover for each other. You may have come across the advice that people on plant-based diets need to combine proteins at every meal, rice with beans or hummus with pitta. The principle is sound, but the timing is stricter than it needs to be. Because your body draws from its amino acid pool, eating a variety of protein sources across the day is enough. Protein quality is measured using the Digestible Indispensable Amino Acid Score, or DIAAS, recommended by the Food and Agriculture Organization of the United Nations since 2013. It rates proteins on both their essential amino acid profile and how well they're digested. Dairy, eggs and meat score highest. Individual plant proteins tend to score lower, and research on commercial plant protein isolates has found that blending them produces amino acid profiles much closer to animal sources. How much protein do you need to get enough amino acids? For most people, total protein intake is the most valuable number to focus on. If you eat enough protein from reasonably varied sources, you'll meet your requirement for every essential amino acid without having to think about them individually. How much that is depends on how active you are and what you're aiming for. UK guidance sets the reference nutrient intake for protein at 0.75g per kg of body weight per day, around 53g for a 70kg adult. It's designed to cover the needs of almost everyone in the general population, so for anyone who trains regularly, it's best treated as a minimum. For people doing resistance training, the evidence points higher. A 2018 meta-analysis of 49 trials, published in the British Journal of Sports Medicine, found that gains in muscle mass levelled off at around 1.6g of protein per kg per day, with some people benefiting up to about 2.2g/kg. The International Society of Sports Nutrition recommends 1.4–2.0g/kg for most people who exercise. How you spread consumption across the day is also important. Around 20–40g of protein per meal, across three or four meals, supports muscle protein synthesis more consistently than most of the day's protein arriving at dinner. Older adults may benefit from the upper end of that range at each meal. Do you need amino acid supplements? If you're eating enough protein for your activity level, from complete sources or a varied mix of plant proteins, you're already getting every amino acid you need. For most people, that's the whole answer. A supplement becomes worth considering if there's a gap you're finding hard to close with food. Some useful questions to ask yourself: Am I regularly falling short of my protein target? Is my appetite small, or am I eating less than usual? Do I avoid dairy, or follow a plant-based diet with limited protein variety? Am I older and finding it harder to get a meaningful amount of protein at each meal? Do I train fasted, or long enough that eating beforehand is impractical? If none of these apply, extra amino acids are unlikely to add much. If one or two do, it's worth thinking about which kind of supplement fits. Amino acid supplements vs protein powder A protein powder provides a convenient source of dietary protein, which your body breaks down into amino acids during digestion. Choosing a complete protein powder supplies all nine essential amino acids and can help you meet your daily protein needs when food alone falls short. Whey protein is naturally complete and high in leucine. Plant protein powders vary, and the best ones blend sources so their gaps cancel out. The Health Protein, for instance, combines pea protein, which is low in methionine, with brown rice protein, which is low in lysine, for a complete profile. Grams of protein on a label only tell part of the story, so we publish the essential amino acid, BCAA and leucine content of each of our protein blends. Per 40g serving Essential amino acids BCAAs Leucine The Strong Protein 14.4g 6.9g 3.0g The Fit Protein 14.1g 6.8g 3.0g The Lean Protein 13.9g 6.6g 2.9g The Health Protein 13.2g 6.2g 2.8g Each provides around 3g of leucine per serving, at the top of the range associated with maximising muscle protein synthesis. Amino acid supplements, by contrast, provide individual amino acids without the rest of the protein. They're lighter, digest quickly and contain very few calories, which suits some situations. But they're a narrower tool, and for most people a protein powder does more of the job. BCAAs vs EAAs: what's the difference? BCAAs are three essential amino acids: leucine, isoleucine and valine. EAAs are all nine essential amino acids, including those three.   BCAAs EAAs What's included Leucine, isoleucine, valine All nine essential amino acids Can support muscle protein synthesis alone? Not in a sustained way Yes Most relevant for Use during training sessions Filling protein gaps when whole protein isn't practical Needed if you already take protein powder? Rarely Rarely BCAAs supply only three of the nine essential amino acids needed to build muscle protein. A review by Wolfe (2017) explains that, without a dietary supply of the remaining six, the body must rely on existing amino acid pools and protein breakdown to provide them. This limits the ability of BCAAs alone to support net muscle protein gain. EAA supplements provide all nine essential amino acids, avoiding that particular limitation. When should you take amino acid supplements? Timing depends on the product and exactly why you are using it. A meta-analysis on protein timing found no significant benefit for muscle growth or strength from consuming protein close to a workout after accounting for differences in total protein intake. Total protein intake was the strongest predictor of muscle growth in the analysis, suggesting that meeting your daily needs deserves more attention than getting the timing exactly right. That said, some timings can make it easier to fit protein into your routine: Around training – a serving of protein or EAAs within a couple of hours either side of a session is a sensible habit, especially if you haven't eaten for a while. During long sessions – this is where BCAAs are most often used. Alongside low-protein meals – if breakfast or lunch tends to be light on protein, that's where a supplement can do the most good. Treat timing as a way to make good intake easier, not as a substitute for it. Are amino acid supplements safe? For healthy adults, amino acid and protein supplements taken at the amounts used in research are generally well tolerated. The most common side effects are digestive, such as bloating or nausea, and are more likely at large doses. A few groups should take more care. People with the inherited condition phenylketonuria (PKU) must avoid phenylalanine. If you're pregnant, breastfeeding, have a kidney or liver condition, or take regular medication, speak to your GP or pharmacist before starting a supplement. Very large doses of a single amino acid can also compete with others for absorption, so staying close to studied amounts is sensible. Making sense of amino acids in your everyday diet Amino acids can look complicated on paper, with twenty building blocks, three categories and a long list of jobs. Day to day, looking after them is fairly simple. Eat enough protein for how active you are and spread it across your meals. Include complete sources where you can, or a varied mix of plant proteins if you don't eat animal products. As you get older, make sure each meal carries a worthwhile amount rather than saving most of it for the evening. Supplements are there to fill gaps rather than replace food. For most people who train, a complete protein such as The Strong Protein, or The Health Protein on a plant-based diet, is the most useful place to start. It covers every essential amino acid in a single serving and fits easily around meals and training. Frequently asked questions How many amino acids are there? There are more than 500 amino acids that exist in nature, but the human body uses 20 to build protein. Nine are essential and must come from food, and 11 are non-essential because your body can make them. Some scientists count selenocysteine as a 21st, as it appears in a small number of human proteins. Does whey protein contain all nine essential amino acids? Yes. Whey is a complete protein, containing all nine essential amino acids, and it's naturally high in leucine, the amino acid that signals muscle protein synthesis. A 40g serving of The Strong Protein, which combines whey and casein, provides 14g of essential amino acids and 3g of leucine. Can you get enough amino acids on a vegan diet? Yes. Soya, quinoa and buckwheat are complete proteins, and eating a variety of pulses, grains, nuts and seeds across the day covers all nine essential amino acids. Blended plant protein powders, such as those combining pea and brown rice, are designed to provide a complete profile in each serving. Do you need BCAAs if you already take protein powder? Usually not. A single serving of a quality protein powder already contains several grams of BCAAs, around 7g in a serving of The Strong Protein, alongside the other essential amino acids your muscles need. BCAAs are most often used during long training sessions rather than as a protein replacement. References Kerksick, C. M. et al. (2017). International society of sports nutrition position stand: nutrient timing. Journal of the International Society of Sports Nutrition, 14, 33. Click here. Food and Agriculture Organization of the United Nations (FAO). (2013). Dietary protein quality evaluation in human nutrition: Report of an FAO Expert Consultation. FAO Food and Nutrition Paper 92. Rome: FAO. Click here. World Health Organization, Food and Agriculture Organization of the United Nations and United Nations University (WHO/FAO/UNU). (2007). Protein and amino acid requirements in human nutrition. WHO Technical Report Series, 935. Geneva: WHO. Click here. Morton, R. W. et al. (2018). A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. Click here British Journal of Sports Medicine, 52(6), 376–384. Click here. Jäger, R. et al. (2017). International Society of Sports Nutrition Position Stand: protein and exercise. Journal of the International Society of Sports Nutrition, 14, 20. Click here. Moore, D. R. et al. (2015). Protein ingestion to stimulate myofibrillar protein synthesis requires greater relative protein intakes in healthy older versus younger men. The Journals of Gerontology: Series A, 70(1), 57–62. Click here. Wolfe, R. R. (2017). Branched-chain amino acids and muscle protein synthesis in humans: myth or reality? Journal of the International Society of Sports Nutrition, 14, 30. Click here. Schoenfeld, B. J., Aragon, A. A. and Krieger, J. W. (2013). The effect of protein timing on muscle strength and hypertrophy: a meta-analysis. Journal of the International Society of Sports Nutrition, 10, 53. Click here.
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What Happened To My Training Over Summer (Honestly)

What Happened To My Training Over Summer (Honestly)

I did not train well this summer. A holiday to spend time with my family, a run of work trips, a couple of injuries I was trying to cope with (left shoulder and right forearm for those who are interested). If you'd asked me in June how consistent I'd be over the summer, I'd have said very. I was wrong. Most people quietly assume the founder of a wellness brand has this figured out. The truth is I run a brand, I try to have a life outside it, and summer is the season where routine goes to die for almost everyone I know. I don't think that's a personal failing. I think it's just what a normal year looks like. What I want to talk about is what actually happens to your body when this happens, because the research here is more reassuring than you might expect. What detraining research actually shows There's a real body of science on this. Strength and cardiovascular fitness don't decline at the same rate, and they don't decline anywhere near as fast as people fear. Cardiovascular fitness is the first thing to soften. Your VO2 max starts drifting down within a couple of weeks of stopping structured training, because your heart and blood vessels adapt to demand quickly in both directions. Strength is a different story. Studies that track people through a few weeks off training consistently find that measurable strength loss is small, often barely noticeable, for the first three to four weeks. The muscle itself takes even longer to shrink in any meaningful way. Several studies looking specifically at detraining periods found that visible loss of muscle protein and structure often doesn't show up until somewhere between five and eight months without any training at all. A summer of patchy sessions is nowhere near that. The reassuring partThe part I find genuinely reassuring is what's called muscle memory, and it's not just a phrase people use to feel better about a break. When you train, your muscle cells add nuclei, essentially more control centres for building protein. Research shows those nuclei stick around for months after you stop training, well past the point where the muscle itself has started to shrink. When you come back, you're not starting from zero. You're reactivating machinery that never actually left. That's a large part of why people who return to training after a long break tend to regain lost strength and size far faster than it took to build in the first place, often within four to eight weeks depending on how long the layoff was. Some of you might remember this happening post-Covid. So if you had a summer like mine, the honest scientific answer is that you probably lost less than it feels like, and you'll get it back faster than you think. What I'm actually doing this month Nothing dramatic. I'm not doing a reset week or a punishing comeback programme. I'm just going back to five structured sessions a week, prioritising the compound lifts I know well, and being honest that the first couple of sessions will feel harder than they did in June.  Don’t forget your proteinThe other thing I'm paying more attention to is protein, simply because it's the one lever that makes the rebuilding phase more efficient. Adequate protein intake supports the muscle protein synthesis that's doing the actual work of restoring what softened over summer. I've been leaning on The Health Protein for this. It's plant-based, built around pea and brown rice protein for a full amino acid profile, with glutamine in there to support recovery. If you'd rather stick with a whey based option, that's a completely reasonable choice too, and The Strong Protein remains built for exactly that. If you had a messy summer, you're not behind. You're just at the start of a normal, unremarkable return to routine, and the research says that's a far shorter road back than most people assume. Forward this to anyonre you know who is dreading their first session back. I'd genuinely like to know what generally works for you post-summer. Structured plan, just showing up once, anything. Reply and tell me. Even if it’s a one-liner, I’d love to hear from you.
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