In the early weeks of a GLP-1 journey, the changes can feel exciting. You may be free from nagging cravings and start to see 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 you reach your goals.
Patients taking GLP1s are sometimes surprised to see how much muscle they lose along with fat, especially if they don’t only want to be lighter on the scale, but also want to be lean, toned, and strong.
If you’re on a GLP-1 medication or planning to start one, it’s important to understand how nutrition and strength training work together to help prevent muscle loss. We’ll break down tips that can help you stay strong, and show how MyFitnessPal can help you along the way.
Why Muscle Loss Matters on GLP-1s
When you lose weight, fat isn’t the only thing to go. Lean muscle mass may disappear too. (5) And this is especially true when weight is lost quickly and as a result of a significant calorie reduction (1). That’s exactly what can happen when you take a GLP-1 (1).
Why is this important? Because muscle is responsible for a lot! Physical strength, yes. But muscle also plays 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 weight loss long-term. Muscles are in constant need of energy, so even at rest, your body is burning more calories when you have more muscle mass (13). And if you’re among the 54% of people who discontinue the drug during the first year (14), you’ll want to stack the odds in your favor when the time comes to managing your weight without it. When people stop taking the drug, weight regain is common.(1) But the more muscle you maintain along the way, the less weight you’re likely to regain, according to the research (2).
How Protein Supports Lean Mass
If you want to hold onto muscle while losing weight, your first line of defense is getting 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’re on a GLP-1, hitting your protein goals can be challenging. You may have less of an appetite or find that high-protein foods you once enjoyed are suddenly unappealing (1).
In the U.S., the Recommended Daily Allowance (RDA) for protein is about 0.36 grams per pound of body weight, or 54 grams per day for a 150-pound adult (6). But during calorie restriction and weight loss, your protein needs for muscle preservation can climb to 0.55–0.73 grams per pound (2). That’s roughly 83–110 grams per day for that same 150-pound adult.
Tracking your protein intake in MyFitnessPal can help you stay on top 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 low-protein breakfasts—that you can easily fix with a few small changes.
Here are some tips to get more protein while on GLP-1s:
- Add eggs to breakfast.
- Swap regular yogurt for Greek yogurt.
- Keep protein shakes handy.
- 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 less nutrient dense sides.
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The Role of Resistance Training
Nutrition is only half the equation for protecting your muscles on a GLP-1. The other key piece is resistance training, a type 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’re dropping weight but not incorporating resistance training exercises along the way, one study shows that you may lose muscle, too (1).
And if that’s not enough motivation, consider this: Research shows that pairing a GLP-1 with resistance training helps preserve muscle and maintain weight loss better than the medication 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 per week of resistance training and start simple (2). There’s no need for fancy equipment or complicated routines. Some light weights and basic movements like bicep curls, weighted squats, and tricep kickbacks are a great start.
And if you worry that starting conservatively means it’ll take forever to start seeing and feeling a difference, you will 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 enhancing muscle mass comes from consistency and gradually ramping up your training. (12)
Track your workouts with MyFitnessPal’s exercise log to stay motivated and monitor your progress.
The 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. High-quality weight loss often involves shedding fat while preserving 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 medications cause muscle loss?
Yes, rapid weight loss from GLP-1 medications can lead to substantial muscle loss. (1) This is because when you significantly reduce your calorie intake and your body needs more energy than what you are taking in from your diet, it’ll grab stored energy from your muscles. (8)
What’s the best protein intake to maintain muscle on GLP-1s?
According to Hernandez, “look to get at least 20-30 grams of protein, at least 3-4 times per day. Lean meat, low fat dairy and eggs are great 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 to maintain and grow muscle. (9)
How can I tell if I’m losing fat or muscle on a GLP-1 medication?
You may see your weight decrease on the scale, but most scales can’t tell how much fat vs muscle you are losing. 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)
The Bottom Line
Balancing weight loss with muscle preservation is essential for maintaining long-term health and living your best life. And there’s no need to set big, overwhelming goals and go from zero to sixty right off the bat. MyFitnessPal’s macro and exercise tracking features might just help remove any intimidation you may feel about adding a new intention on your GLP-1 journey. You’ve got this!
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