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The medication handles your appetite. It does not handle your protein, your hydration, your gut, or your vitamins — and on a fraction of your old food intake, every one of those gaps gets bigger. This page is the exact support protocol Coach L sets up with clients on the shot at our counter in Gonzales: what to take, when to take it, and why it’s there. It starts with the sentence our clients hear first: if you can’t eat your macros, you drink them.
New to the whole picture? Start with our main GLP-1 Support hub — Coach L’s Strong on the Shot books live there. This page is the shelf those books point to, product by product.
When your total food drops by a third or a half — which is the medication working as intended — everything in that food drops with it:
The scale can’t see any of that. It just shows a smaller number. That’s why we scan (Fit3D, free at the store — details at the bottom) and why the support below is built problem by problem, habit fix first, product second.
This is the fight that decides what your weight loss is made of. In the big semaglutide trial, roughly 40% of the weight lost was lean mass; on tirzepatide, about 25%. Research on older adults on these medications points to a protective target of about 1.2–1.6 grams of protein per kilogram of body weight per day. At the counter, Coach L usually starts clients around 0.7 to 1 gram per pound of goal body weight — your provider, or a coach working from your scan, can set your personal number.
On a suppressed appetite that number looks impossible — until you run the tactics our clients use:
And the second half of the muscle equation is training — resistance training two to three times a week is the signal that tells your body to keep the muscle you’re feeding. That half lives next door at our sister gym: Regymen Fitness Ascension’s GLP-1 support page.
Every product below is named in Coach L’s Strong on the Shot books and stocked at the store. Prices are the real shelf prices, pulled from this store today.
Our protein-gap tool. Essential amino acids — the building blocks of protein — in a light drink you sip when a plate of food isn’t happening. Real food is plan A; this is how the protein effort survives the no-appetite days.
The muscle-support staple — the most studied sports supplement there is. Creatine supports your muscles’ quick energy during training, and training is the signal that tells your body to keep its muscle. Daily, training day or not.
Electrolytes — the minerals plain water doesn’t give you. When hunger goes quiet, thirst usually does too. One of your daily drinks made with Lytes supports hydration as part of the routine, instead of relying on a thirst signal that isn’t firing.
When protein takes the room on a small plate, the vegetables are what quietly disappear. A greens powder is not a vegetable — it’s the floor under the days your real vegetable intake isn’t there. One real serving daily is the habit; Greens is the insurance.
Your daily multivitamin coverage. Eating a third less food means a third fewer vitamins and minerals riding along with it. A daily multi helps cover the micronutrient gaps while your intake is down.
Vitamin D works with calcium to support bone health — and bone is part of what rapid weight loss puts at risk (see the bone section below). Many adults run low on D to begin with; your provider can check your level.
Gut support for when you need it — not a daily ritual. Slowed digestion plus less fiber and water is the most common complaint we hear at the counter. Fiber, water, and a walk come first; this supports regularity on the days your system is still sluggish. Going at least once a day? Skip it.
Collagen peptides mix right into your daily protein shake — the way our clients run it. Collagen is a protein source that supports the normal structure of hair, skin, and nails while you feed the bigger protein target. Sold in store; we’ll walk you to it.
Magnesium is one of the electrolytes your body uses every day, and the glycinate form is the one our clients take at night as part of their sleep routine. Poor sleep makes every other problem on this page louder. Sold in store; ask at the counter.
From Chapter 10 of Strong on the Shot — no complicated chart, just the day:
Use the label directions on every product — this schedule is about timing and habit, not dosing, and your provider’s guidance always outranks a chart in a book or on a website. The rule for the bad days: never miss twice. If all you salvage is the water with Lytes and the creatine, you held the line.
Rapid weight loss doesn’t just cost lean mass — it unloads your skeleton. Heavier bodies load bone all day; lose weight fast, especially after 50, and studies show hip bone density can slip right along with the pounds. Early GLP-1 research shows the same pattern, and the documented countermeasures are the ones already on this page:
How much protein should I eat on Ozempic or Mounjaro?
Research on protecting muscle and bone during GLP-1 weight loss points to about 1.2–1.6 g per kilogram of body weight per day; Coach L typically starts clients at 0.7–1 g per pound of goal body weight. Protein first at meals, small amounts often, and liquid protein on the days solid food won’t cooperate.
What supplements do I actually need on a GLP-1?
Start with the gaps the medication creates: protein support (a shake, plus Hydro9 amino acids for the no-appetite stretches), creatine for muscle support, electrolytes for hydration, a greens and a multivitamin for the coverage food used to give you, and vitamin D for bone support. Gut support only when you need it. Everything on this page is support for those gaps — none of it replaces the protein target or the training.
Can I keep — or even build — muscle while I’m on the shot?
Yes, and the research is direct about how: resistance training two to three times a week plus hitting your protein target. In a 40-week tirzepatide trial in adults 50–70, the group that trained kept more of its muscle and got stronger, while the group that didn’t train got weaker on the same fat loss. The supplement side of that equation is on this page; the training side is next door at Regymen.
Is walking enough exercise on a GLP-1?
Walking is great for digestion and general health, and we recommend a short walk after meals. But walking doesn’t load muscle or bone enough to defend them during rapid weight loss — that takes resistance and functional training. Keep the walks; add the lifting.
Why am I so tired on this medication?
It’s rarely one thing. It’s usually the stack-up: fewer calories, less fluid, less protein, fewer micronutrients, worse sleep, and less muscle doing the daily work. Fix the layers — hydration, protein, coverage, sleep, training — and energy is the report card that comes back.
Why is my hair shedding?
Hair is protein, and it lives on a growth cycle — shedding often shows up two or three months after the rapid change that triggered it, which is why this month’s hair is a report card on the nutrition from a season ago. Hitting your protein target and covering your nutrient gaps (the Multi Collagen rides in the daily shake for exactly this) is the nutritional side. Heavy, sudden, or patchy shedding has many possible causes — that’s a provider conversation, full stop.
Will these supplements interfere with my medication?
That question belongs to your prescribing provider or pharmacist — bring them the list before you start anything new, especially with prescription medication. Everything here is education and nutritional support. Supplements don’t treat medication side effects, and Coach L will tell you the same thing at the counter.
How do I know if I’m losing muscle or just fat?
The scale can’t tell you — it gives one number and no information. A body-composition scan can. Your first Fit3D scan at our store is free (below), and re-scanning every four to six weeks shows whether your lean mass line is holding while the fat comes off.
Come in for a FREE Fit3D body-composition scan and a FREE consultation at the store. We’ll look at your fat mass, your lean mass, and your measurements, set your personal protein target, and build your version of the stack above — including telling you which parts to skip. No purchase required.
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Xtreme Performance Nutrition · 14639 Airline Hwy #103, Gonzales, LA 70737 · (225) 677-9876
This page is education, not medical advice. Talk to your prescribing provider before starting, stopping, or changing any supplement — especially with prescription medication. These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease. Nothing here treats medication side effects; if something feels wrong, your prescribing provider hears about it first.
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Xtreme Performance Nutrition
14639 Airline Hwy #103
Gonzales, LA 70737
14639 Airline Hwy #103
Gonzales, LA 70737
© 2023 Xtreme Performance Nutrition All Rights Reserved.
XTREME PERFORMANCE NUTRITION
14639 Airline Hwy #103, Gonzales, LA 70737
(225) 677-9876
Xtreme Performance Nutrition — Gonzales, Louisiana. Real people, real plans, no hype.
