Preserving Your Strength: How to Maintain Muscle While on GLP-1 Medications
GLP-1 (glucagon-like peptide-1) receptor agonists like semaglutide (found in Ozempic and Wegovy) and liraglutide are revolutionizing weight management and glycemic control. These medications are incredibly effective at promoting weight loss by suppressing appetite and regulating blood sugar. However, as the number on the scale drops, it's crucial to pay attention to what kind of weight is being lost. Rapid weight loss can often lead to a significant reduction in not just fat, but also valuable muscle tissue.
Losing muscle can hinder your long-term health and weight management goals. Muscle is metabolically active, meaning it burns calories even at rest. Preserving it is key to maintaining a healthy metabolism, improving physical function, and ensuring the weight you lose stays off.
The good news is that with a proactive and intentional approach, you can counteract muscle loss and ensure your weight loss journey results in a stronger, healthier you. Here's how.
Why Muscle Loss Can Happen
When you're in a caloric deficit---consuming fewer calories than your body expends---your body seeks energy from its reserves. While we want it to primarily tap into fat stores, it can also break down muscle tissue for fuel. The significant appetite suppression caused by GLP-1 medications can make it easy to fall into a very low-calorie and low-protein diet, accelerating this muscle loss. Studies have shown that without intervention, a substantial portion of weight lost on these medications can be from lean body mass.
Key Strategies to Maintain Muscle
The blueprint for preserving muscle while losing weight is a powerful combination of targeted nutrition and resistance exercise.
1. Prioritize Protein
Protein is the building block of muscle. When you're losing weight, your protein needs actually increase to prevent your body from breaking down muscle tissue.
How Much? Aim for a daily protein intake of 1.2 to 2.0 grams of protein per kilogram of your body weight. For those engaging in regular strength training, the higher end of this range is beneficial.
Spread it Out: Don't try to consume all your protein in one meal. Your body can only utilize so much at once for muscle repair and growth. Aim to include a quality protein source with every meal and snack. This could look like 20-30 grams of protein per meal.
Quality Sources: Focus on lean, high-quality protein sources such as:
Skinless chicken or turkey breast
Fish (like salmon and cod)
Eggs and egg whites
Low-fat Greek yogurt and cottage cheese
Legumes (beans, lentils, chickpeas)
Tofu and tempeh
Protein supplements (whey or plant-based powders) can be a convenient way to meet your goals.
2. Embrace Resistance Training
If you want to tell your body to keep its muscle, you need to give it a reason to. Resistance training provides the stimulus your muscles need to repair and grow stronger, signaling to your body that this tissue is essential.
What Kind? Any form of training that puts your muscles under load will be effective. This includes:
Lifting free weights (dumbbells, barbells)
Using weight machines at a gym
Working with resistance bands
Bodyweight exercises (squats, push-ups, lunges, planks)
How Often? Aim for at least two to three resistance training sessions per week, targeting all major muscle groups (legs, back, chest, shoulders, and arms).
Progressive Overload: To continue stimulating your muscles, you need to progressively challenge them. This could mean gradually increasing the weight you lift, the number of repetitions or sets you perform, or decreasing your rest time between sets.
3. Don't Fear Calories, Focus on Nutrients
While a calorie deficit is necessary for weight loss, an extreme deficit can be detrimental to muscle mass. The appetite-suppressing effects of GLP-1s can sometimes make it difficult to eat enough. It's important to focus on nutrient-dense foods---those that are high in vitamins, minerals, and protein for the number of calories they contain. A balanced diet rich in lean proteins, healthy fats, and complex carbohydrates will provide the energy needed for your workouts and daily life.
4. Stay Hydrated
Water is essential for all bodily functions, including muscle function and repair. Dehydration can impair your workout performance and recovery. Aim to drink plenty of water throughout the day, especially before, during, and after your workouts.
The Importance of a Team Approach
Embarking on this journey doesn't have to be a solo effort. Before making significant changes to your diet or exercise routine, it is crucial to consult with your healthcare provider. They can offer personalized advice based on your health status.
Consider working with a registered dietitian to create a meal plan that ensures you're meeting your protein and nutrient needs. A certified personal trainer or physical therapist can help you design a safe and effective resistance training program tailored to your abilities and goals.
The Takeaway
GLP-1 medications are a powerful tool for achieving significant weight loss and improving metabolic health. By pairing this medical support with a dedicated focus on adequate protein intake and consistent resistance training, you can ensure that you're not just losing weight, but building a healthier, stronger body for the long term. Take control of your journey and preserve the strength that carries you through life.