In the early weeks of a GLP-1 journey, the adjustments can really feel thrilling. You could also be free from nagging cravings and begin to see adjustments on the dimensions. But with out the correct habits, GLP-1s can result in muscle loss, which isn’t the form of weight you usually need to lose (1). The excellent news? A number of easy methods might help defend towards muscle loss when you attain your objectives.
Patients taking GLP1s are typically stunned to see how a lot muscle they lose together with fats, particularly in the event that they don’t solely need to be lighter on the dimensions, but in addition need to be lean, toned, and sturdy.
If you’re on a GLP-1 remedy or planning to start out one, it’s essential to know how vitamin and power coaching work collectively to assist forestall muscle loss. We’ll break down ideas that may assist you to keep sturdy, and present how MyFitnessPal might help you alongside the way in which.
Why Muscle Loss Matters on GLP-1s
When you shed weight, fats isn’t the one factor to go. Lean muscle mass might disappear too. (5) And that is very true when weight is misplaced rapidly and on account of a major calorie discount (1). That’s precisely what can occur once you take a GLP-1 (1).
Why is that this essential? Because muscle is accountable for lots! Physical power, sure. But muscle additionally performs a job in your metabolism, how properly your physique responds to emphasize, your immune system and blood sugar management (5).
Plus, lean muscle mass helps you preserve weight reduction long-term. Muscles are in fixed want of vitality, so even at relaxation, your physique is burning extra energy when you have got extra muscle mass (13). And should you’re among the many 54% of people that discontinue the drug through the first yr (14), you’ll need to stack the percentages in your favor when the time involves managing your weight with out it. When individuals cease taking the drug, weight regain is widespread.(1) But the extra muscle you preserve alongside the way in which, the much less weight you’re prone to regain, in keeping with the analysis (2).
How Protein Supports Lean Mass
If you need to maintain onto muscle whereas shedding weight, your first line of protection is getting sufficient protein. (11) Why? Protein helps protect muscle throughout weight reduction by supplying the amino acids your physique wants to keep up its power and operate (2) (11).
If you’re on a GLP-1, hitting your protein objectives could be difficult. You might have much less of an urge for food or discover that high-protein meals you as soon as loved are abruptly unappealing (1).
In the U.S., the Recommended Daily Allowance (RDA) for protein is about 0.36 grams per pound of physique weight, or 54 grams per day for a 150-pound grownup (6). But throughout calorie restriction and weight reduction, your protein wants for muscle preservation can climb to 0.55–0.73 grams per pound (2). That’s roughly 83–110 grams per day for that very same 150-pound grownup.
Tracking your protein consumption in MyFitnessPal might help you keep on high of your protein consumption. You’ll see at a look whether or not you’re getting sufficient all through the day, so you may make changes earlier than you fall quick. You may spot patterns—like persistently low-protein breakfasts—you can simply repair with just a few small adjustments.
Here are some tricks to get extra protein whereas on GLP-1s:
- Add eggs to breakfast.
- Swap common yogurt for Greek yogurt.
- Keep protein shakes helpful.
- Snack on cheese sticks, hummus, or roasted chickpeas.
- Stir protein powder into oatmeal or smoothies.
- Choose soups and salads with hen, tofu, or beans.
- Eat protein first at meals so that you don’t replenish much less nutrient dense sides.
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The Role of Resistance Training
Nutrition is just half the equation for safeguarding your muscular tissues on a GLP-1. The different key piece is resistance coaching, a sort of train that challenges your muscular tissues so that they keep sturdy whilst you shed weight. Think: lifting weights, doing pushups, or utilizing resistance bands. When you’re dropping weight however not incorporating resistance coaching workout routines alongside the way in which, one examine exhibits that you could be lose muscle, too (1).
And if that’s not sufficient motivation, take into account this: Research exhibits that pairing a GLP-1 with resistance coaching helps protect muscle and preserve weight reduction higher than the remedy alone (2, 15). “Committing to resistance coaching whereas taking a GLP-1 is like investing in your future weight administration objectives,” says Denise Hernandez, MS, RD a MyFitnessPal dietitian. “In different phrases, it helps you retain the burden off.”
For newcomers, goal for 2 or three days per week of resistance coaching and begin easy (2). There’s no want for fancy gear or difficult routines. Some gentle weights and fundamental actions like bicep curls, weighted squats, and tricep kickbacks are an important begin.
And should you fear that beginning conservatively means it’ll take perpetually to start out seeing and feeling a distinction, you’ll probably be pleasantly stunned after only a few quick weeks (7). Remember that outcomes don’t come from aggressive depth proper out of the gate. Maintaining and enhancing muscle mass comes from consistency and steadily ramping up your coaching. (12)
Track your exercises with MyFitnessPal’s train log to remain motivated and monitor your progress.
The Bottom Line
On a GLP-1 weight reduction journey, it’s not nearly how a lot weight you lose. It’s additionally in regards to the high quality of that weight reduction. High-quality weight reduction usually entails shedding fats whereas preserving as a lot muscle as attainable. By prioritizing protein and resistance coaching, you may defend your power, assist your metabolism, and work towards your healthiest, strongest physique (5).
Frequently Asked Questions: Muscle Loss On GLP-1s
Can GLP-1 drugs trigger muscle loss?
Yes, fast weight reduction from GLP-1 drugs can result in substantial muscle loss. (1) This is as a result of once you considerably cut back your calorie consumption and your physique wants extra vitality than what you take in out of your food regimen, it’ll seize saved vitality out of your muscular tissues. (8)
What’s one of the best protein consumption to keep up muscle on GLP-1s?
According to Hernandez, “look to get at the least 20-30 grams of protein, at the least 3-4 occasions per day. Lean meat, low fats dairy and eggs are nice choices for the best protein content material (gram for gram) and high-protein plant-based choices embrace beans and lentils.”
Does power coaching assist forestall muscle loss on GLP-1s?
Strength coaching (often known as resistance coaching) has been proven to assist forestall muscle loss on GLP-1s. (2) Resistance workout routines like bicep curls and squats might help to keep up and develop muscle. (9)
How can I inform if I’m dropping fats or muscle on a GLP-1 remedy?
You might even see your weight lower on the dimensions, however most scales can’t inform how a lot fats vs muscle you might be dropping. But your physique measurements and power monitoring can fill that hole and paint you a extra detailed image of kilos misplaced from fats or muscle. (10)
The Bottom Line
Balancing weight reduction with muscle preservation is important for sustaining long-term well being and dwelling your greatest life. And there’s no have to set huge, overwhelming objectives and go from zero to sixty proper off the bat. MyFitnessPal’s macro and train monitoring options would possibly simply assist take away any intimidation you could really feel about including a brand new intention on your GLP-1 journey. You’ve received this!
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