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

Within the early weeks of a GLP-1 journey, the modifications can really feel thrilling. You might be free from nagging cravings and begin to see modifications on the dimensions. However with out the correct habits, GLP-1s can result in muscle loss, which isn’t the form of weight you sometimes wish to lose (1). The excellent news? Just a few easy methods can assist shield in opposition to muscle loss whilst you attain your objectives.

Sufferers 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 wish to be lighter on the dimensions, but in addition wish to be lean, toned, and robust.

When you’re on a GLP-1 treatment or planning to begin one, it’s necessary to know how vitamin and energy coaching work collectively to assist stop muscle loss. We’ll break down ideas that may make it easier to keep sturdy, and present how MyFitnessPal can assist you alongside the best way. 

Why Muscle Loss Issues on GLP-1s 

While 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 because of a major calorie discount (1). That’s precisely what can occur while you take a GLP-1 (1). 

Why is that this necessary? As a result of muscle is accountable for lots! Bodily energy, sure. However muscle additionally performs a job in your metabolism, how nicely your physique responds to emphasize, your immune system and blood sugar management (5). 

Plus, lean muscle mass helps you keep weight reduction long-term. Muscle tissue are in fixed want of power, so even at relaxation, your physique is burning extra energy when you’ve extra muscle mass (13). And for those who’re among the many 54% of people that discontinue the drug in the course of the first yr (14), you’ll wish to stack the chances in your favor when the time involves managing your weight with out it. When folks cease taking the drug, weight regain is widespread.(1) However the extra muscle you keep alongside the best way, the much less weight you’re more likely to regain, in keeping with the analysis (2). 

How Protein Helps Lean Mass

If you wish to maintain onto muscle whereas shedding pounds, 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 energy and performance (2) (11). 

When you’re on a GLP-1, hitting your protein objectives might be difficult. You will have much less of an urge for food or discover that high-protein meals you as soon as loved are out of the blue unappealing (1). 

Within the U.S., the Beneficial Each day 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). However 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.

Monitoring your protein consumption in MyFitnessPal can assist you keep on prime 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 brief. You too can spot patterns—like constantly low-protein breakfasts—that you may simply repair with just a few small modifications.

Listed below are some tricks to get extra protein whereas on GLP-1s:

• Add eggs to breakfast.
• Swap common yogurt for Greek yogurt.
• Preserve protein shakes helpful.
• Snack on cheese sticks, hummus, or roasted chickpeas.
• Stir protein powder into oatmeal or smoothies.
• Select 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 Position of Resistance Coaching

Vitamin is simply half the equation for shielding your muscle mass on a GLP-1. The opposite key piece is resistance coaching, a sort of train that challenges your muscle mass in order that they keep sturdy at the same time as you shed weight. Suppose: lifting weights, doing pushups, or utilizing resistance bands. While you’re dropping weight however not incorporating resistance coaching workout routines alongside the best way, one examine reveals that you could be lose muscle, too (1). 

And if that’s not sufficient motivation, contemplate this: Analysis reveals that pairing a GLP-1 with resistance coaching helps protect muscle and keep weight reduction higher than the treatment 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 rookies, intention for 2 or three days per week of resistance coaching and begin easy (2). There’s no want for fancy tools or difficult routines. Some gentle weights and fundamental actions like bicep curls, weighted squats, and tricep kickbacks are an ideal begin. 

And for those who fear that beginning conservatively means it’ll take perpetually to begin seeing and feeling a distinction, you’ll seemingly be pleasantly stunned after just some brief weeks (7).  Keep in mind that outcomes don’t come from aggressive depth proper out of the gate. Sustaining and enhancing muscle mass comes from consistency and regularly ramping up your coaching. (12)

Observe your exercises with MyFitnessPal’s train log to remain motivated and monitor your progress. 

The Backside 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. Excessive-quality weight reduction usually includes shedding fats whereas preserving as a lot muscle as potential. By prioritizing protein and resistance coaching, you’ll be able to shield your energy, help your metabolism, and work towards your healthiest, strongest physique (5). 

Continuously Requested Questions: Muscle Loss On GLP-1s

The Backside Line

Balancing weight reduction with muscle preservation is important for sustaining long-term well being and dwelling your finest life. And there’s no have to set massive, overwhelming objectives and go from zero to sixty proper off the bat. MyFitnessPal’s macro and train monitoring options may simply assist take away any intimidation you could really feel about including a brand new intention in your GLP-1 journey. You’ve obtained this!

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