Within the early weeks of a GLP-1 journey, the adjustments can really feel thrilling. You might be free from nagging cravings and begin to see adjustments on the size. However with out the proper habits, GLP-1s can result in muscle loss, which isn’t the sort of weight you sometimes wish to lose (1). The excellent news? A couple of easy methods will help shield towards muscle loss when you attain your objectives.
Sufferers taking GLP1s are generally 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 size, but additionally wish to be lean, toned, and robust.
In case you’re on a GLP-1 remedy or planning to start out one, it’s necessary to know how vitamin and energy coaching work collectively to assist stop muscle loss. We’ll break down suggestions that may make it easier to keep robust, and present how MyFitnessPal will help you alongside the best way.
Why Muscle Loss Issues on GLP-1s
If you shed pounds, 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 big 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 properly your physique responds to emphasize, your immune system and blood sugar management (5).
Plus, lean muscle mass helps you preserve weight reduction long-term. Muscle tissues 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 throughout the first 12 months (14), you’ll wish to stack the chances in your favor when the time involves managing your weight with out it. When individuals cease taking the drug, weight regain is widespread.(1) However the extra muscle you preserve 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 losing a few 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).
In case you’re on a GLP-1, hitting your protein objectives might be difficult. You might 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 Really useful Every 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 will help 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 can also make changes earlier than you fall brief. You can even spot patterns—like constantly low-protein breakfasts—that you could simply repair with just a few small adjustments.
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
Diet is just half the equation for shielding your muscle tissue on a GLP-1. The opposite key piece is resistance coaching, a sort of train that challenges your muscle tissue in order that they keep robust at the same time as you shed pounds. Assume: lifting weights, doing pushups, or utilizing resistance bands. If you’re dropping weight however not incorporating resistance coaching workout routines alongside the best way, one examine exhibits that you could be lose muscle, too (1).
And if that’s not sufficient motivation, think about this: Analysis exhibits that pairing a GLP-1 with resistance coaching helps protect muscle and preserve weight reduction higher than the remedy 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 inexperienced persons, goal for 2 or three days per week of resistance coaching and begin easy (2). There’s no want for fancy gear or sophisticated routines. Some mild weights and primary actions like bicep curls, weighted squats, and tricep kickbacks are an amazing begin.
And for those who fear that beginning conservatively means it’ll take without end to start out seeing and feeling a distinction, you’ll seemingly be pleasantly stunned after just some brief weeks (7). Do not forget 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 typically includes shedding fats whereas preserving as a lot muscle as attainable. By prioritizing protein and resistance coaching, you may shield your energy, help your metabolism, and work towards your healthiest, strongest physique (5).
Often Requested Questions: Muscle Loss On GLP-1s
Can GLP-1 medicines trigger muscle loss?
Sure, speedy weight reduction from GLP-1 medicines can result in substantial muscle loss. (1) It is because while you considerably scale back your calorie consumption and your physique wants extra power than what you’re taking in out of your food plan, it’ll seize saved power out of your muscle tissue. (8)
What’s the perfect protein consumption to keep up muscle on GLP-1s?
In keeping with Hernandez, “look to get a minimum of 20-30 grams of protein, a minimum of 3-4 occasions per day. Lean meat, low fats dairy and eggs are nice choices for the very best protein content material (gram for gram) and high-protein plant-based choices embrace beans and lentils.”
Does energy coaching assist stop muscle loss on GLP-1s?
Energy coaching (often known as resistance coaching) has been proven to assist stop muscle loss on GLP-1s. (2) Resistance workout routines like bicep curls and squats will help to keep up and develop muscle. (9)
How can I inform if I’m dropping fats or muscle on a GLP-1 remedy?
You may even see your weight lower on the size, however most scales can’t inform how a lot fats vs muscle you might be dropping. However your physique measurements and energy monitoring can fill that hole and paint you a extra detailed image of kilos misplaced from fats or muscle. (10)
The Backside Line
Balancing weight reduction with muscle preservation is crucial for sustaining long-term well being and residing your finest life. And there’s no must 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 it’s possible you’ll really feel about including a brand new intention in your GLP-1 journey. You’ve received this!
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