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Writing original draft: ETF, LMPG

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13, 2022, article 951186

Here's why: Smaller portions = less nausea: Your stomach empties more slowly on GLP-1s, so large meals can sit uncomfortably Better protein distribution: Spreading protein across 4-5 meals (20-30g each) optimizes muscle protein synthesis More consistent energy: Eating every 3-4 hours prevents energy crashes Easier to meet totals: It's simpler to eat 25g protein five times than 40g three times when appetite is low Sample timing schedule: 7:30 AM - Breakfast (25-30g protein) 10:30 AM - Mid-morning snack (15-20g protein) 1:30 PM - Lunch (25-30g protein) 4:00 PM - Afternoon snack (15-20g protein) 7:00 PM - Dinner (25-30g protein) Pre and Post-Workout Nutrition If you're doing strength training (and you should be!), protein timing around workouts matters: Pre-workout: small protein + carb snack 1-2 hours before (e.g., Greek yogurt with berries) Post-workout: protein-rich meal within 2 hours (e.g., chicken with sweet potato, or a Clean Eatz high-protein meal) Target: 20-30g protein post-workout to support muscle recovery Evening Eating Guidelines Many GLP-1 users find that eating too close to bedtime worsens reflux and disrupts sleep