In the early weeks of a GLP-1 journey, the changes can feel exciting. You can be free of nagging cravings and start seeing changes on the scale. But without the right habits, GLP-1s can lead to muscle loss, which is not the kind of weight you typically want to lose (1). The good news? A few simple strategies can help protect against muscle loss while reaching your goals.
Patients taking GLP1s 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 want to be lean, toned and strong.
If you take a GLP-1 medication or plan to start one, it’s important to understand how nutrition and strength training work together to prevent muscle loss. We break down tips to help you stay strong and show how MyFitnessPal can help you on your way.
Why muscle loss matters on GLP-1s
When you lose weight, fat isn’t the only thing that has 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 calorie reduction (1). This is exactly what can happen when 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).
Plus, lean muscle mass helps you maintain long-term weight loss. Muscles constantly need 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 stop the medication within the first year (14), you’ll want to stack the odds in your favor when the time comes to manage your weight without it. When people stop taking the drug, it’s common to gain weight.(1) But the more muscle you maintain along the way, the less weight you’re likely to gain, according to research (2).
How protein supports 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 are on a GLP-1, meeting your protein goals can be a challenge. You may have less appetite or find that high-protein foods you once enjoyed are suddenly unappealing (1).
In the United States, the Recommended Daily Allowance (RDA) for protein is about 0.36 grams per serving. pounds of body weight or 54 grams per day for a 150-pound adult (6). However, during calorie restriction and weight loss, your protein needs to maintain muscle may increase to 0.55-0.73 grams per day. pounds (2). That’s approximately 83-110 grams per day for the same 150-pound adult.
Tracking your protein intake in MyFitnessPal can help you keep track of your protein intake. You’ll see at a glance whether you’re getting enough throughout the day, so you can make adjustments before you fall short. You can also spot patterns—like consistently eating low-protein breakfasts—that you can easily fix with a few small changes.
Here are some tips for getting more protein while on GLP-1s:
- 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 first at meals so you don’t fill up on 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 key piece is resistance training, a form of exercise that challenges your muscles so they stay strong even as you lose weight. Think: lifting weights, doing pushups or using resistance bands. When you lose weight but don’t incorporate strength training exercises along the way, a study shows that you can also lose muscle (1).
And if that’s not enough motivation, consider this: Research shows that pairing a GLP-1 with strength training helps preserve muscle and maintain weight loss better than the drug alone (2, 15). “Committing to resistance training while taking 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 keep the weight off.”
For beginners, aim for two or three days a week of resistance training and start simple (2). There is no need for smart equipment or complicated routines. Some light weights and basic movements like bicep curls, weighted squats and triceps kickbacks are a good start.
And if you’re worried that starting conservatively means it’ll take forever to start seeing and feeling a difference, you’ll likely be pleasantly surprised after just a few short weeks (7). Remember that results don’t come from aggressive intensity right out of the gate. Maintaining and improving muscle mass comes from consistency and gradually increasing your training. (12)
Track your workouts with MyFitnessPal’s workout log to stay motivated and monitor your progress.
Bottom line
On a GLP-1 weight loss journey, it’s 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 as possible. By prioritizing protein and resistance training, you can protect your strength, support your metabolism, and work toward your healthiest, strongest body (5).
Frequently Asked Questions: Muscle Loss on 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 caloric intake and your body needs more energy than what you consume from your diet, it will tap into stored energy from your muscles. (8)
What is the best protein intake to maintain muscle on GLP-1s?
According to Hernandez, “look for at least 20-30 grams of protein, at least 3-4 times a day. Lean meats, low-fat dairy, and eggs are good options for the highest protein content (gram for gram), and high-protein plant-based 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 like bicep curls and squats can help maintain and grow muscle. (9)
How can I tell if I’m losing fat or muscle on a GLP-1 medication?
You can see your weight drop on the scale, but most scales can’t tell how much fat vs. muscle you lose. But your body measurements and strength tracking can fill that gap and paint you a more detailed picture of pounds lost from fat or muscle. (10)
Bottom line
Balancing weight loss with muscle preservation is essential to maintaining long-term health and living your best life. And there is no need to set big, overwhelming goals and go from zero to sixty immediately. MyFitnessPal’s macro and exercise tracking features might just help remove any intimidation you may feel about adding a new intention to your GLP-1 journey. You got this!
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