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

[ad_1] <img width="800" height="534" src="https://blog.myfitnesspal.com/wp-content/uploads/2025/08/blackwomangymworkoutball_CFL-1024x683.jpg" class="attachment-large size-large wp-post-image" alt="Black woman doing lunges with medicine ball in modern gym with weight racks" srcset="https://blog.myfitnesspal.com/wp-content/uploads/2025/08/blackwomangymworkoutball_CFL-1024x683.jpg 1024w, https://blog.myfitnesspal.com/wp-content/uploads/2025/08/blackwomangymworkoutball_CFL-300x200.jpg 300w, https://blog.myfitnesspal.com/wp-content/uploads/2025/08/blackwomangymworkoutball_CFL-768x512.jpg 768w, https://blog.myfitnesspal.com/wp-content/uploads/2025/08/blackwomangymworkoutball_CFL.jpg 1200w" /> 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 precise habits, GLP-1s can result in muscle loss, which isn't the type of weight you sometimes wish to lose (1). The excellent news? Just a few easy methods will help shield towards muscle loss when you attain your objectives.

Sufferers taking GLP1s are typically shocked 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 in addition wish to be lean, toned, and robust.

Should you’re on a GLP-1 treatment or planning to begin one, it’s necessary to grasp how diet and power coaching work collectively to assist stop muscle loss. We’ll break down ideas that may aid you keep sturdy, and present how MyFitnessPal will help you alongside the best way.

Why Muscle Loss Issues on GLP-1s

Once you drop pounds, fats isn’t the one factor to go. Lean muscle mass could disappear too. (5) And that is very true when weight is misplaced rapidly and on account of a major calorie discount (1). That’s precisely what can occur once you take a GLP-1 (1).

Why is that this necessary? As a result of muscle is accountable for lots! Bodily power, 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 keep weight reduction long-term. Muscle groups are in fixed want of power, so even at relaxation, your physique is burning extra energy when you could have extra muscle mass (13). And should you’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 folks cease taking the drug, weight regain is frequent.(1) However the extra muscle you keep alongside the best way, the much less weight you’re more likely to regain, in accordance 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 power and performance (2) (11).

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

Within the U.S., the Advisable Day by 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 quick. It's also possible to spot patterns—like persistently low-protein breakfasts—which you could simply repair with a couple of small adjustments.

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

Add eggs to breakfast.

Swap common yogurt for Greek yogurt.

Maintain protein shakes helpful.

Snack on cheese sticks, hummus, or roasted chickpeas.

Stir protein powder into oatmeal or smoothies.

Select soups and salads with rooster, tofu, or beans.

Eat protein first at meals so that you don’t replenish much less nutrient dense sides.

<img width="1024" height="643" src="https://blog.myfitnesspal.com/wp-content/uploads/2024/12/protein-calculator-promo-3-1024x643.jpg" alt="Protein Calculator | MyFitnessPal" class="wp-image-60695 size-full" srcset="https://blog.myfitnesspal.com/wp-content/uploads/2024/12/protein-calculator-promo-3-1024x643.jpg 1024w, https://blog.myfitnesspal.com/wp-content/uploads/2024/12/protein-calculator-promo-3-300x188.jpg 300w, https://blog.myfitnesspal.com/wp-content/uploads/2024/12/protein-calculator-promo-3-768x482.jpg 768w, https://blog.myfitnesspal.com/wp-content/uploads/2024/12/protein-calculator-promo-3.jpg 1504w" /> You May Additionally Like

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The Function of Resistance Coaching

Vitamin is just half the equation for safeguarding your muscle tissues on a GLP-1. The opposite key piece is resistance coaching, a kind of train that challenges your muscle tissues in order that they keep sturdy at the same time as you drop pounds. Assume: lifting weights, doing pushups, or utilizing resistance bands. Once 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 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 load off.”

For newbies, goal for 2 or three days per week of resistance coaching and begin easy (2). There’s no want for fancy tools or sophisticated routines. Some gentle weights and primary actions like bicep curls, weighted squats, and tricep kickbacks are an ideal begin.

And should you fear that beginning conservatively means it’ll take without end to begin seeing and feeling a distinction, you'll probably be pleasantly shocked after only a few quick 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 step by step ramping up your coaching. (12)

Monitor 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 attainable. By prioritizing protein and resistance coaching, you possibly can shield your power, help your metabolism, and work towards your healthiest, strongest physique (5).

Incessantly 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 once you considerably scale back your calorie consumption and your physique wants extra power than what you're taking in out of your food regimen, it’ll seize saved power out of your muscle tissues. (8)

What’s the very best protein consumption to keep up muscle on GLP-1s? In accordance with Hernandez, “look to get no less than 20-30 grams of protein, no less than 3-4 occasions per day. Lean meat, low fats dairy and eggs are nice choices for the best protein content material (gram for gram) and high-protein plant-based choices embrace beans and lentils.”

Does power coaching assist stop muscle loss on GLP-1s? Power coaching (also called 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 treatment? You might 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 power 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 important for sustaining long-term well being and dwelling your greatest life. And there’s no must set huge, overwhelming objectives and go from zero to sixty proper off the bat. MyFitnessPal’s macro and train monitoring options would possibly 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!