GLP-1 and Muscle Loss: Facts Plus, How to Stay Healthy

GLP-1 agonists are touted as a miracle drug for our generation, and so far, about 12% of American adults have used them. They may be beneficial for weight loss, managing diabetes, and even curbing certain addictions, but they are not without undesirable side effects. An inconvenient fact that there is no large amount of call time is that taking these medications will likely cause muscle loss…this can have some unfortunate consequences.

That is, muscle loss when taking GLP-1 drugs is inevitable, what should you do to fight it? We ask for a weight loss physician and a certified personal trainer.

Can GLP-1 drugs cause muscle loss?

First, it is worth noting that GLP-1 agonist does not Directly Causes muscle loss. “Instead, due to reduced protein intake, reduced protein intake, reduced protein intake, reduced protein limits, overall calorie limits, and lack of weight exercise can occur indirectly. “Muscle loss usually occurs during any significant weight loss, with or without GLP-1 medication.” ”

But muscle loss is very common among people with GLP-1, and studies show that it may actually be more obvious in people taking GLP-1 medications compared to other methods of losing weight.

According to articles in 2024 Lancet Diabetes and Endocrinology, Studies have shown that muscle loss of GLP-1 ranges from 25% to 39% of overall weight loss in 36 to 72 weeks. In contrast, non-RX calorie restriction studies showed only 10% to 30% reduction in fat-free mass. The authors also added that the decline in muscle mass of GLP-1 is several times greater than expected for natural age-related muscle loss.

Why muscle mass is so important

Maintaining or increasing muscle mass is crucial, especially as you age, and promoting optimal weight loss outcomes (regardless of whether you use GLP-1 medication or not). “Maintaining muscle mass is critical to overall strength, mobility and longevity,” Dr. Sharp said. “In addition, adequate muscle mass helps maintain bone density, thereby reducing the risk of osteoporosis, which is especially important for aging women.” She added that over time, rebuilding lost skeletal muscle becomes more challenging, highlighting the importance of building and retaining muscle mass early.

According to 2024 release Jamaexcessive muscle loss, while weight loss (seemingly triggering GLP-1) is also associated with increased risk of disability, hip fractures and mortality in older populations.

How to maintain muscle mass when taking GLP-1 medication

Although some muscle loss is expected when taking GLP-1, it can be kept to a minimum, i.e. by learning the expert-approved tips below.

1. Amplify protein intake

Protein is the name of the game, not only building and maintaining muscles, but also supporting weight loss, body composition and greater health. In her practice, Dr. Sharp and her team of nutritionists often recommend that it is designed to come from 35% of the daily intake of nutrients from protein, which can help maintain skeletal muscle mass while losing weight. Some experts also quote 60 grams of protein every day because you need to keep your muscles, but the exact number will depend on a range of personalization factors.

To achieve and track protein goals, it can help with using food journals or applications to help you calculate macros. Also, if you find it difficult to pour a lot of protein onto a lot of protein every day, a protein powder like Hum’s Core Strength is an easy way to supplement your diet.

2. Keep cardio to a minimum

While cardio exercise is great for cardiovascular health and a popular form of exercise to burn calories, excessive calories (especially without resistance training) can actually backfire.

CPT Marshall Weber, owner of Jack City Fitness in Boise, Idaho. He warned: “Doing too much aerobic exercise can cause muscle loss, which is not even GLP-1.” Therefore, he recommends that people who use GLP-1 drugs have only 2 to 3 meetings per week.

3. Power train

To prevent muscle loss when taking GLP-1 medication, eating enough protein and calling strength training can match perfectly. “I recommend doing at least 3 to 4 load-bearing or resistance exercises a week to maintain muscle mass and maintain strength, which is the key to longevity,” Dr. Sharp said.

Weber agrees that 3 to 4 strength training sessions a week are key to minimizing muscle loss, and that muscle building can be built even when taking GLP-1 medication. “To train the body more effectively and let it develop useful muscles, try to use more compound exercises in strength training.” (Compound exercises involve using several muscle groups at a time and include push-ups, squats, sags and dips, etc.)

4. Have a good rest

It is also important to perform load-bearing exercises on the other side of the coin to fight muscle loss, and rest is equally crucial. “Gone are long gone. [strength] Weber shared: “A meeting within a week is ethical or helpful. The body does some of the most important work while we are resting and even sleeping. So keep hitting the weight hard, but don’t forget that it’s harder to hit the pillow.”

If you have trouble falling or falling asleep, sleep supplements like Hum’s Beauty Zzzz and Mighty Night can help promote better night breaks.

5.

Taking GLP-1 medications weekly can be simple, and browsing the entire process can be challenging. Whether you are worried about muscle loss, creating a meal plan or exercise plan, or battling other GLP-1 side effects such as nausea, having a professional team to lead the road can ensure you maintain healthy, sustainable success on your GLP-1 journey.

For example, Dr. Sharp’s team tracks important metrics such as body composition (only 10% of skeletal muscle mass weight loss, about 10%) and adjusts personalized protocols based on this goal and the patient’s commitment. “Our dietitians have developed personalized meal plans to ensure adequate protein intake based on patient preferences and lifestyle sustainable ways,” she shared. “I also offer exercise programs for all patients through our practice apps.” With expert-led guidance and interventions, medications for GLP-1 drugs can help ensure a reduced rate of muscle loss and ensure they get the nutrition and exercise they need.

takeout

In an ideal world, weight loss will come directly from fat…but it is not. In the GLP-1 conversation, muscle loss is not paid enough attention, but it should be considered and addressed for anyone taking these new weight loss medications.

While certain muscle loss can be expected whether you are taking GLP-1 medication or using other methods to lose weight, keep it within a minimum of strength. secret? “You do have to pay attention to your protein intake and balance a consistent weight training program to encourage your body to keep developing in a healthy way,” Weber said.

Dr. Sharp is also optimistic about retaining skeletal muscle when taking GLP-1 medication, although consistent efforts are required to follow the above tips. “You can definitely maintain more muscle mass while losing weight,” she said, warning that your best chance is when working with a medical team specializing in GLP-1 and weight loss.

GLP-1 and muscle loss FAQ

Will GLP-1 make you lose muscle?

GLP-1 drugs do not directly cause muscle loss. However, they can indirectly cause muscle loss due to low protein intake, low appetite, and insufficient strength training. “Generally, 25% of weight loss is large [on GLP-1s] From skeletal muscle,” Dr. Sharp said.

Can you get muscle on GLP-1?

Retaining muscle on GLP-1 can be challenging, and building muscle will be even more important, although not entirely impossible. According to Weber, muscle growth is often hampered due to lack of dietary protein. “While you may gain muscle when taking GLP-1 drugs, this will become more difficult due to the appetite suppression of taking these drugs,” he explained. “Hitting a calorie surplus can feel like an uphill battle and can even make you feel very uncomfortable because the medication is full.”

How do you prevent muscle loss on Semaglutide?

Getting enough protein and strength training 3 to 4 times a day can help you maintain muscle loss while taking semaglutide and other GLP-1 medications.

Should I lift weights on Ozep?

Yes, lifting weights 3 to 4 times a week on Ozempic and other GLP-1 drugs is a good goal to maintain muscle mass (not to mention healthy aging benchmarks).