Recovery optimization on GLP-1 — sleep, HRV, and protein timing

Short answer first, then the reasoning. The RDA is the wrong reference and it is worth understanding why. 0.8 g/kg is the intake at which nitrogen balance is not negative in healthy weight-stable adults — a floor for deficiency prevention, not an optimum, and derived in a population that is not in a deficit. In a substantial energy deficit, protein requirement rises because amino acids are being oxidised for energy and because muscle protein synthesis is blunted. The literature on preserving lean mass during weight loss lands around 1.4 to 2.0 g/kg of reference body weight, which is roughly two to two and a half times the RDA.

PurityPaulOR said:

The RDA is the wrong reference and it is worth understanding why.

True, and anyone with reduced kidney function needs that target set by a clinician rather than a forum. High protein is safe in normal kidneys and is not automatically safe in impaired ones.

hank_denver said:

My appetite is suppressed enough that hitting a protein target is now the hardest part of the day, and everything I read assumes I can simply eat…

This matches mine closely enough to be worth saying so. Distribution matters less than total but it is not nothing. Roughly 25 to 40g per sitting with enough leucine to trigger synthesis, three or four times a day, is more effective than the same total in one enormous evening meal — and on a suppressed appetite the enormous evening meal is the one you will not finish anyway.

Clinical perspective, offered as context rather than as advice.

DEXA scan update relevant to protein intake:

Scanned at months 0, 6, and 12. Here are the body comp numbers:

Lean mass preserved — actually GAINED 1-2 lbs thanks to progressive overload + 1.4g/kg protein. The protein intake discussion needs to include body comp data, not just scale weight.