In the first few weeks of a GLP-1 journey, the changes can feel exciting. You may be free of your nagging cravings and begin to notice changes on the scale. But without the right habits, GLP-1 fatty acids can lead to muscle loss, which isn’t the type of weight you typically want to lose (1). The good news? A few simple strategies can help you protect yourself from muscle loss while achieving your goals.
Patients taking GLP1 are sometimes surprised at how much muscle they lose along with fat, especially if they want to not only be lighter on the scale but also want to be lean, toned and strong.
If you are taking or planning to start a GLP-1 medication, it is important to understand how nutrition and strength training work together to prevent muscle loss. We share tips that can help you stay strong and show how MyFitnessPal can help you.
Why muscle loss is important with GLP-1
When you lose weight, you don’t just have to lose fat. Muscle mass can also disappear. (5) And this is especially true if you lose weight quickly and as a result of a significant reduction in calories (1). This is exactly what can happen when you take a GLP-1 (1).
Why is this important? Because muscles are responsible for a lot! Physical strength, yes. But muscle also plays a role in your metabolism, how well your body responds to stress, your immune system and blood sugar control (5).
In addition, muscle mass will help you maintain weight loss in the long term. Muscles require constant energy, so when you have more muscle mass, your body burns more calories even at rest (13). And if you are one of the 54% of people who stop taking the drug in the first year (14), you should put the odds in your favor when it comes time to control your weight without it. When people stop taking the medication, weight gain often occurs.(1) But the more muscle you maintain, the less weight you’re likely to gain back, according to the study (2).
How protein supports muscle mass
If you want to maintain your muscles while losing weight, consuming adequate protein is your first line of defense. (11) Why? Protein helps maintain muscle during weight loss by providing the amino acids your body needs to maintain strength and function (2) (11).
When you take GLP-1, reaching your protein goals can be challenging. You may have less appetite or find that protein-rich foods you once enjoyed are suddenly unappealing (1).
In the United States, the recommended daily allowance (RDA) for protein is about 0.36 grams per pound of body weight, or 54 grams per day for a 150-pound adult (6). But during calorie restriction and weight loss, your protein needs for muscle maintenance may increase to 0.55-0.73 grams per pound (2). That’s about 83-110 grams per day for the same 150-pound adult.
Tracking your protein intake in MyFitnessPal will help you keep an eye on your protein intake. You’ll see at a glance whether you’re eating enough throughout the day, so you can make adjustments before you eat too little. You can also recognize patterns – such as: B. a consistently low-protein breakfast – which you can easily fix with a few small changes.
Here are some tips to consume more protein while taking GLP-1:
- Add eggs to breakfast.
- Swap regular yogurt for Greek yogurt.
- Keep protein shakes handy.
- Snack on cheese sticks, hummus, or roasted chickpeas.
- Stir protein powder into oatmeal or smoothies.
- Choose soups and salads with chicken, tofu or beans.
- Eat protein first at meals to avoid filling up on the less nutrient-dense sides.
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The role of resistance training
Nutrition is only half the battle to protecting your muscles on a GLP-1. The other important element is resistance training, a type of exercise that challenges your muscles to stay strong even as you lose weight. Remember: lift weights, do push-ups, or use resistance bands. A study shows that if you lose weight but don’t incorporate strength training exercises, you may also lose muscle (1).
And if that’s not enough motivation, consider this: Research shows that combining GLP-1 with resistance training is better at maintaining muscle and maintaining weight loss than taking medication alone (2, 15). “Dedicating yourself to strength training while taking GLP-1 is like investing in your future weight management goals,” says Denise Hernandez, MS, RD, a MyFitnessPal nutritionist. “In other words, it helps reduce weight.”
For beginners, aim for two to three days of strength training per week and start simple (2). No fancy equipment or complicated routines are required. Some light weights and basic movements like bicep curls, weighted squats, and tricep kickbacks are a good place to start.
And if you’re worried that it will take forever to see and feel a difference with a conservative approach, you’ll probably be pleasantly surprised after just a few weeks (7). Remember that results are not achieved through aggressive intensity right from the start. Maintaining and expanding muscle mass is achieved through consistency and a gradual increase in your training. (12)
Track your workouts with MyFitnessPal’s Training Log to stay motivated and monitor your progress.
The conclusion
With a GLP-1 weight loss measure, it’s not just about how much weight you lose. It’s also about the quality of that weight loss. Quality weight loss is often about losing fat while maintaining as much muscle as possible. By prioritizing protein and strength training, you can protect your strength, support your metabolism, and work toward your healthiest, strongest body (5).
Frequently asked questions: Muscle loss caused by GLP-1
Can GLP-1 drugs cause muscle loss?
Yes, rapid weight loss from GLP-1 drugs can result in significant muscle loss. (1) If you significantly reduce your calorie intake and your body needs more energy than you get from food, it will use stored energy from your muscles. (8)
What is the best protein intake to maintain GLP-1 muscle mass?
According to Hernandez, “Make sure to consume at least 20-30 grams of protein, at least 3-4 times per day. Lean meats, low-fat dairy, and eggs are great options for the highest protein content (gram for gram), and high-protein plant-based options include beans and lentils.”
Does strength training help prevent muscle loss in GLP-1?
Strength training (also called resistance training) has been shown to help prevent muscle loss in GLP-1. (2) Resistance exercises like bicep curls and squats can help maintain and build muscle. (9)
How can I tell if I’m losing fat or muscle with a GLP-1 drug?
You may see your weight decrease on the scale, but most scales can’t tell you how much fat versus muscle you’re losing. But your body measurements and strength measurements can bridge that gap and give you a more detailed picture of pounds lost from fat or muscle. (10)
The conclusion
Balancing weight loss and muscle retention is essential for long-term health maintenance and optimal living. And there is no need to set big, overwhelming goals and go from zero to sixty immediately. MyFitnessPal’s macro and exercise tracking features can help you eliminate your fear of adding a new intention on your GLP-1 journey. You got this!
The post Muscle Loss Through GLP-1: How Nutrition and Strength Tracking Help appeared first MyFitnessPal Blog.
