In the first weeks of a GLP-1 process, the changes can feel exciting. You may be free from nagging cravings and start seeing changes on the scale. But without the right habits, GLP-1s can lead to muscle loss, which isn’t the kind of weight you typically want to lose (1). The good news? A few simple strategies can help protect you from muscle loss as you reach your goals.
Patients taking GLP1s are sometimes surprised to see how much muscle they lose in addition to fat, especially if they not only want to be lighter on the scale, but also lean, muscular and strong.
If you are taking or planning to start GLP-1 medications, it is important to understand how diet and strength training work together to help prevent muscle loss. We provide tips that can help you stay strong and show how MyFitnessPal can help you.
Why muscle loss is important with GLP-1s
When you lose weight, fat isn’t the only thing you need to lose. Lean muscle mass can also disappear. (5) And this is especially true if weight is lost quickly and as a result of a significant calorie reduction (1). That’s exactly what can happen if you take a GLP-1 (1).
Why is this important? Because muscles are responsible for a lot! Physical strength, yes. But muscles also play a role in your metabolism, how well your body responds to stress, your immune system and blood sugar control (5).
Additionally, lean muscle mass helps you maintain weight loss in the long term. Muscles constantly need energy, so even at rest, your body burns more calories if you have more muscle mass (13). And if you are among the 54% of people who stop taking the drug during the first year (14), you’ll want to stack the odds in your favor when it comes time to maintain weight without weight. When people stop taking the drug, weight gain is common.1But the more muscle you retain along the way, the less weight you’re likely to gain back, the research shows (2).
How proteins support lean mass
If you want to maintain muscle while losing weight, your first line of defense is getting enough protein. (11) Why? Protein helps maintain muscle during weight loss by providing the amino acids your body needs to maintain its strength and function (2) (11).
If you’re on a GLP-1, it can be challenging to reach your protein goals. You may feel less hungry or find that protein-rich foods you used to enjoy are suddenly unappealing (1).
In the US, the Recommended Dietary Allowance (RDA) for protein is approximately 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 can be as high as 0.55-0.73 grams per pound. (2). That’s about 83-110 grams per day for that same 150-pound adult.
By tracking your protein intake in MyFitnessPal you can keep your protein intake under control. You can see at a glance whether you are getting enough during the day, so that you can adjust before you fall short. You may also notice patterns (such as a consistent low-protein breakfast) that you can easily correct with a few small changes.
Here are some tips to get more protein while taking GLP-1:
- Add eggs to breakfast.
- Replace regular yogurt with Greek yogurt.
- Keep protein shakes on hand.
- 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 with meals first so that you don’t get the less nutrient-dense sides.
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The role of resistance training
Nutrition is only half of the equation for protecting your muscles on a GLP-1. The other important part is resistance training, a type of exercise that challenges your muscles so they stay strong even as you lose weight. Consider: lifting weights, doing push-ups or using resistance bands. If you lose weight but don’t do resistance exercises along the way, one study shows that you can also lose muscle mass (1).
And if that’s not enough motivation, consider this: research shows that combining a GLP-1 with resistance training helps preserve muscle and maintain weight loss better than medication alone (2, 15). “Doing resistance training while using a GLP-1 is like investing in your future weight management goals,” says Denise Hernandez, MS, RD, a MyFitnessPal dietitian. “In other words, it helps you maintain your weight.”
For beginners: Aim for resistance training two or three days a week and start simple (2). There is no need for fancy equipment or complicated routines. Some light weights and basic movements such as biceps curls, weighted squats and triceps kickbacks are a good start.
And if you’re worried that starting conservatively means it will take forever before you start seeing and feeling a difference, you’ll probably be pleasantly surprised after just a few weeks. (7). Keep in mind that results do not come directly from the aggressive intensity. Maintaining and improving muscle mass comes from consistency and gradually increasing your training. (12)
Track your workouts with MyFitnessPal’s training log to stay motivated and monitor your progress.
The bottom line
During a GLP-1 weight loss program, it is not just about how much weight you lose. It’s also about the quality of that weight loss. Quality weight loss often involves losing fat while maintaining as much muscle mass as possible. By prioritizing protein and resistance training, you can protect your strength, support your metabolism, and build your healthiest, strongest body (5).
Frequently Asked Questions: Muscle Loss in GLP-1s
Can GLP-1 drugs cause muscle loss?
Yes, rapid weight loss from GLP-1 medications can lead to significant muscle loss. (1) This is because when you significantly reduce your calorie intake and your body needs more energy than what you get from your diet, it draws stored energy from your muscles. (8)
What is the best protein intake to maintain muscle on GLP-1s?
According to Hernandez, “Make sure you get at least 20-30 grams of protein, at least 3-4 times a day. Lean meats, low-fat dairy products, and eggs are great options for the highest protein content (gram for gram), and plant-based protein options include beans and lentils.”
Does strength training help prevent muscle loss on GLP-1s?
Strength training (also known as resistance training) has been shown to help prevent muscle loss on GLP-1s. (2) Resistance exercises such as bicep curls and squats can help maintain and grow muscle. (9)
How do I know if I am 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 mass you’re losing. But your body measurements and strength tracking can fill that gap and give you a more detailed picture of the pounds you’re losing through fat or muscle. (10)
The bottom line
Finding a balance between weight loss and muscle maintenance is essential for maintaining long-term health and living an optimal life. And there’s no need to set big, overwhelming goals and immediately go from zero to sixty. MyFitnessPal’s macro and exercise tracking features may help you take away the intimidation you may feel about adding a new resolution to your GLP-1 journey. You got this!
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