VIP HealthEnergy & Muscle
Energy & Muscle Support Guide — sustain your energy, protect your strength, lose fat not muscle

The Non-Negotiable

Protein Preserves the Muscle You're Fighting to Keep

When you lose weight — especially on a GLP-1 — your body doesn't automatically choose fat to burn. Without enough protein and resistance training, up to 40% of weight lost can come from lean muscle. Muscle is your metabolism. Protecting it is the goal.

Protein Target Calculator

MinimumMinimum daily protein
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OptimalOptimal daily protein
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PerformancePerformance target
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Animal Proteins

Complete proteins

  • Chicken breast

    31g / 4oz

  • Ground turkey (93% lean)

    22g / 3oz

  • Wild-caught salmon

    25g / 4oz

  • Grass-fed beef

    26g / 4oz

  • Pastured eggs

    6g each

  • Greek yogurt (plain)

    17g / 6oz

  • Cottage cheese

    14g / ½ cup

  • Egg whites

    11g / ½ cup

Plant Proteins

Pair for a complete amino acid profile

  • Lentils

    18g / cup

  • Black beans

    15g / cup

  • Edamame

    17g / cup

  • Tempeh

    21g / 4oz

  • Hemp seeds

    10g / 3 tbsp

Protein Supplements

Convenient, fast-absorbing options

  • Whey isolate

    25–30g / scoop — fast-absorbing post-workout

  • Collagen peptides

    10g / scoop — add to coffee or smoothie, supports connective tissue

  • Plant-based protein powder

    20–25g / scoop

Tip: Spread protein across 3–4 meals. Your body can only use ~30–40g per sitting for muscle synthesis.