Muscle Loss with GLP-1s: How Nutrition and Strength Tracking Help

In the first weeks of your GLP-1 journey, the changes can feel exciting. You may let go of the urge and begin to see changes on the scale. But without the right habits, GLP-1 can lead to muscle loss, which isn’t the weight you usually want to lose (1). The good news? A few simple strategies can help keep you from losing muscle while you reach your goals.

Patients taking GLP1 are sometimes surprised to see how much muscle they lose along with fat, especially if they not only want to be lighter on the scale, but also lean, toned and strong.

If you are on GLP-1 treatment or plan to start, it is important to understand how nutrition and strength training work together to prevent muscle loss. We’ll break down tips that can help you stay strong and show how MyFitnessPal can help you along the way.

Why muscle loss matters with GLP-1

When you’re losing weight, fat isn’t the only thing that needs to go. Lean muscle mass can also disappear. (5) And this is especially true when weight is lost quickly and as a result of a significant reduction in calories (1). This is exactly what can happen when you take 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, lean muscle mass helps you maintain weight loss in the long term. Muscles have a constant need for energy, so even at rest your body burns more calories when you have more muscle mass (13). And if you’re among the 54% of people who stopped taking the drug within the first year (14), you’ll want to stack the odds in your favor when it comes time to manage your weight without it. When people stop taking the drug, weight regain is common.(1) But the more muscle you maintain along the way, the less weight you’re likely to regain, according to the study (2).

How protein maintains lean mass

If you want to maintain muscle while losing weight, your first line of defense is to get enough protein. (11) Why? Protein helps preserve muscle during weight loss by supplying the amino acids your body needs to maintain its strength and function (2) (11).

If you’re on GLP-1, meeting your protein goals can be challenging. You may have less of an appetite or find that high-protein foods you once enjoyed are suddenly unappealing (1).

In the US, the Recommended Daily Allowance (RDA) for protein is about 0.36 grams per kilogram 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 preservation can go up to 0.55–0.73 grams per pound (2). That’s roughly 83–110 grams per day for the same 150-pound adult.

Tracking your protein intake in MyFitnessPal can help you stay on top of your protein intake. You’ll see at a glance if you’re getting enough throughout the day, so you can make adjustments before it hits you. You may also notice patterns — like consistently low-protein snacks — that you can easily correct with a few small changes.

Here are some tips for getting more protein while on GLP-1:

• Add eggs to breakfast.
• Replace plain yogurt with Greek yogurt.
• Keep protein shakes handy.
• Snack on cheese sticks, hummus or baked chickpeas.
• Stir protein powder into oatmeal or smoothies.
• Choose soups and salads with chicken, tofu or beans.
• Eat protein first at meals so you don’t fill your sides with less nutrients.

The role of resistance training

Nutrition is only half of the equation for protecting your GLP-1 muscles. The other key part is resistance training, a type of exercise that challenges your muscles so they stay strong even as you lose weight. Think: lifting weights, doing push-ups, or using resistance bands. When you lose weight but don’t include resistance training along the way, one study shows you can also lose muscle (1).

And if that’s not enough motivation, consider this: Research shows that combining GLP-1 with resistance training helps preserve muscle and maintain weight loss better than the drug alone (2, 15). « Committing to resistance training while taking GLP-1 is like investing in your future weight management goals, » says Denise Hernandez, MS, RD, MyFitnessPal nutritionist. « In other words, it helps you keep your weight down. »

For beginners, aim for two or three days a week of resistance training and start simple (2). No need for fancy equipment or complicated procedures. Some light weights and basic movements like bicep curls, squats and tricep kicks are a great start.

And if you’re worried that starting conservatively means it’ll take forever to start seeing and feeling a difference, you’ll probably be pleasantly surprised after just a few short weeks (7). Remember that results do not come from aggressive intensity right after the entrance. Maintaining and increasing muscle mass comes from consistency and a gradual increase in training. (12)

Track your workouts with the MyFitnessPal exercise log to stay motivated and monitor your progress.

The bottom line

A GLP-1 weight loss journey isn’t just about how much weight you lose. It’s also about the quality of that weight loss. High-quality weight loss often involves shedding fat while preserving as much muscle as possible. By prioritizing protein and resistance training, you can protect your strength, boost your metabolism, and work toward your healthiest, strongest body (5).

Frequently Asked Questions: Muscle Loss on GLP-1

The bottom line

Balancing weight loss with muscle retention is essential to maintaining long-term health and living your best life. And you don’t need to set big, overwhelming goals and go from zero to sixty right away. MyFitnessPal’s macro and exercise tracking features might just help eliminate the fear you may feel about adding a new intention to your GLP-1 journey. You got this!

The post GLP-1s Muscle Loss: How It Helps Track Nutrition and Strength appeared first on MyFitnessPal Blog.

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