Muscle Loss on GLP-1s: How Diet and Power 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 modifications can really feel thrilling. It's possible you'll be free from nagging cravings and begin to see modifications on the dimensions. However with out the fitting habits, GLP-1s can result in muscle loss, which isn't the form of weight you usually need to lose (1). The excellent news? A couple of easy methods may also help defend towards muscle loss whilst you attain your objectives.

Sufferers taking GLP1s are typically stunned to see how a lot muscle they lose together with fats, particularly in the event that they don’t solely need to be lighter on the dimensions, but in addition need to be lean, toned, and powerful.

In case you’re on a GLP-1 medicine or planning to begin one, it’s essential to grasp how diet and power coaching work collectively to assist stop muscle loss. We’ll break down suggestions that may enable you keep robust, and present how MyFitnessPal may also help you alongside the way in which.

Why Muscle Loss Issues on GLP-1s

While you drop a few 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 big calorie discount (1). That’s precisely what can occur once you take a GLP-1 (1).

Why is that this essential? 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 mass are in fixed want of vitality, so even at relaxation, your physique is burning extra energy when you've gotten extra muscle mass (13). And if you happen to’re among the many 54% of people that discontinue the drug through the first yr (14), you’ll need 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 frequent.(1) However the extra muscle you keep alongside the way in which, the much less weight you’re prone to regain, in line with the analysis (2).

How Protein Helps Lean Mass

If you wish to maintain onto muscle whereas shedding 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 take care of its power and performance (2) (11).

In case you’re on a GLP-1, hitting your protein objectives will be difficult. You will 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 helpful 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 may also 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 may make changes earlier than you fall quick. You can even spot patterns—like constantly low-protein breakfasts—you could simply repair with a number of small modifications.

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 refill much less nutrient dense sides.

<img 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 Function of Resistance Coaching

Diet is barely half the equation for safeguarding your muscular tissues on a GLP-1. The opposite key piece is resistance coaching, a kind of train that challenges your muscular tissues so that they keep robust at the same time as you drop a few pounds. Assume: lifting weights, doing pushups, or utilizing resistance bands. While you’re dropping weight however not incorporating resistance coaching workouts alongside the way in which, one examine reveals that you could be lose muscle, too (1).

And if that’s not sufficient motivation, take into account this: Analysis reveals that pairing a GLP-1 with resistance coaching helps protect muscle and keep weight reduction higher than the medicine 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 newbies, intention for 2 or three days per week of resistance coaching and begin easy (2). There’s no want for fancy gear or difficult 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 endlessly to begin seeing and feeling a distinction, you'll probably be pleasantly stunned after just some 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 progressively 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 concerning the high quality of that weight reduction. Excessive-quality weight reduction usually entails shedding fats whereas preserving as a lot muscle as potential. By prioritizing protein and resistance coaching, you possibly can defend your power, help your metabolism, and work towards your healthiest, strongest physique (5).

Steadily 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 once you considerably cut back your calorie consumption and your physique wants extra vitality than what you take in out of your weight-reduction plan, it’ll seize saved vitality out of your muscular tissues. (8)

What’s the very best protein consumption to take care of muscle on GLP-1s? In accordance with Hernandez, “look to get no less than 20-30 grams of protein, no less than 3-4 instances 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 workouts like bicep curls and squats may also help to take care of and develop muscle. (9)

How can I inform if I’m dropping fats or muscle on a GLP-1 medicine? You may even see your weight lower on the dimensions, 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 crucial for sustaining long-term well being and dwelling 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 would possibly simply assist take away any intimidation you might really feel about including a brand new intention in your GLP-1 journey. You’ve obtained this!