What’s in your shake—and why?

Protein, creatine, and fiber, mixed with water or milk. It is a convenient routine—not a secret formula the supplement industry was hoping I wouldn’t reveal.

The products shown here are Thorne whey protein isolate, creatine, and FiberMend. Each ingredient has a different job, and none is a requirement for everyone taking a GLP-1.

Protein: the convenient part

Whey helps get protein into a smaller volume when a full meal feels like a project. You can also get protein from ordinary foods. Milk changes the shake’s calories, protein, and tolerability compared with water; choose what fits your needs. Whey comes from milk, so a milk allergy matters even when the shake is mixed with water.

Creatine: useful context, minus the gym folklore

A meta-analysis of 22 trials in older adults found that creatine added to resistance training improved lean tissue and strength compared with training alone. Those weren’t trials of this shake or proof that creatine prevents muscle loss on a GLP-1. Some lean-mass change can reflect water, and creatine is not a fat-loss product.

That’s why I connect it to strength training rather than describing it as a substitute. Discuss suitability if you have kidney disease or other relevant medical concerns, and follow the product directions.

Fiber: build up, don’t pile on

FiberMend is the fiber blend in this routine. Start gently and consider the fiber you already eat; too much too quickly can make your stomach complain. NIDDK recommends gradually increasing fiber and getting appropriate fluids.

The multivitamin pictured alongside the shake is separate—it isn’t blended in. You don’t need to copy the whole setup. Choose what solves an actual problem for you. I sell these products here; that does not make all three necessary for you.

Want more detail on the least familiar ingredient? Read what creatine actually does.

Sources checked September 19, 2026. General education; your own care plan comes from your clinician.