Muscle Loss on GLP-1s: How Diet and Energy Monitoring Assist

[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" decoding="async" 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" sizes="(max-width: 800px) 100vw, 800px" /> 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 form of weight you sometimes wish to lose (1). The excellent news? A couple of easy methods can assist defend in opposition to muscle loss when you attain your objectives.

Sufferers taking GLP1s are generally 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 powerful.

In the event you’re on a GLP-1 treatment or planning to start out one, it’s necessary to know how diet and power coaching work collectively to assist stop muscle loss. We’ll break down ideas that may make it easier to keep sturdy, and present how MyFitnessPal can assist you alongside the best way.

Why Muscle Loss Issues on GLP-1s

While you drop some weight, fats isn’t the one factor to go. Lean muscle mass might disappear too. (5) And that is very true when weight is misplaced shortly and on account of a major 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 power, sure. However muscle additionally performs a job in your metabolism, how nicely 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 tissue are in fixed want of vitality, so even at relaxation, your physique is burning extra energy when you might have extra muscle mass (13). And if you happen to’re among the many 54% of people that discontinue the drug in the course of the first yr (14), you’ll wish to stack the percentages 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 keep 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 reducing weight, 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).

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

Within the U.S., the Really useful Each 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 can assist you keep on high 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 may also spot patterns—like persistently low-protein breakfasts—which you can simply repair with just a few 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.

Hold 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 refill much less nutrient dense sides.

<img loading="lazy" decoding="async" 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" sizes="(max-width: 1024px) 100vw, 1024px" /> You May Additionally Like

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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 so that they keep sturdy whilst you drop some weight. Assume: lifting weights, doing pushups, or utilizing resistance bands. While you’re dropping weight however not incorporating resistance coaching workouts alongside the best way, one examine exhibits that you could be lose muscle, too (1).

And if that’s not sufficient motivation, take into account 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 rookies, purpose 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 mild weights and primary actions like bicep curls, weighted squats, and tricep kickbacks are an awesome begin.

And if you happen to fear that beginning conservatively means it’ll take ceaselessly to start out seeing and feeling a distinction, you'll possible be pleasantly shocked after just some brief weeks (7). Keep in mind 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)

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 typically entails shedding fats whereas preserving as a lot muscle as doable. By prioritizing protein and resistance coaching, you'll be able to defend your power, help your metabolism, and work towards your healthiest, strongest physique (5).

Continuously Requested Questions: Muscle Loss On GLP-1s

Can GLP-1 drugs trigger muscle loss? Sure, speedy weight reduction from GLP-1 drugs can result in substantial muscle loss. (1) It's because while you considerably scale back your calorie consumption and your physique wants extra vitality than what you take in out of your food plan, it’ll seize saved vitality out of your muscle tissue. (8)

What’s the perfect protein consumption to keep up muscle on GLP-1s? In response to 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 embody beans and lentils.”

Does power coaching assist stop muscle loss on GLP-1s? Energy coaching (also called resistance coaching) has been proven to assist stop muscle loss on GLP-1s. (2) Resistance workouts like bicep curls and squats can assist 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're 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 crucial for sustaining long-term well being and residing your finest life. And there’s no have to 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 you might really feel about including a brand new intention in your GLP-1 journey. You’ve acquired this!