In the first weeks of GLP-1’s flight, the changes can seem dramatic. You may be freed from annoying cravings and start seeing changes on the scale. But without the right habits, GLP-1 can lead to muscle loss, which isn’t usually the kind of weight you want to lose (1). The good news? A few simple strategies can help protect against muscle loss while you achieve your goals.
Sometimes patients who take GLP1s are surprised to find out how much muscle they’re losing along with the fat, especially if they not only want to be lighter on the scale, but they also want to be lean, toned, and strong.
If you are taking GLP-1 medication or plan to start taking it, it is 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 explain how MyFitnessPal can help you along the way.
Why Muscle Loss Is Important When Using GLP-1s
When you lose weight, fat isn’t the only thing you need to get rid of. Lean muscle mass may also disappear. (5) This is especially true when losing weight quickly and as a result of a significant reduction in calories (1). This is exactly what can happen when you take GLP-1 (1).
Why is this important? Because muscles are responsible for a lot! Physical strength, yes. But muscle also plays a role in your metabolism, how your body responds to stress, your immune system, and blood sugar control. (5).
Additionally, lean muscle mass helps you maintain weight loss over the long term. Muscles are in constant need of energy, so even at rest, your body burns more calories when you have more muscle mass (13). And if you are among the 54% of people who stop taking the medication within the first year (14), you’ll want to stack the odds in your favor when it comes time to manage your weight without it. When people stop taking the medication, it is common to regain weight.1) But the more muscle you maintain along the way, the less weight you’re likely to regain, according to research (2).
How protein supports lean mass
If you want to maintain your muscle while losing weight, your first line of defense is getting enough protein. (11) Why? Protein helps maintain muscle during weight loss by providing the amino acids your body needs to maintain its strength and function (2) (11).
If you are using GLP-1, meeting your protein goals may be difficult. You may have less appetite or find that the high-protein foods you once enjoyed suddenly become unappealing (1).
In the United States, 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 to maintain muscle can rise to 0.55-0.73 grams per pound. (2). This equates to approximately 83-110 grams per day for the same 150-pound adult.
Tracking your protein intake on MyFitnessPal can help you stay on top of your protein intake. You’ll notice at a glance whether you’re getting enough throughout the day, so you can make adjustments before you fall short. You can also discover patterns, such as consistently eating low-protein breakfasts, which you can easily fix with a few small changes.
Here are some tips for getting more protein while taking GLP-1:
- Add eggs to your 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 to protect your muscles in GLP-1. The other key part is resistance training, which is a type of exercise that challenges your muscles so they stay strong even when you lose weight. Think: lifting weights, doing push-ups, or using resistance bands. When you lose weight without incorporating resistance exercises along the way, one study shows you may lose muscle, too (1).
And if that’s not enough motivation, consider the following: Research shows that pairing GLP-1 with resistance training helps preserve muscle and maintain weight loss better than medication alone (2, 15). “Committing to resistance training while taking GLP-1 is like investing in your future weight management goals,” says Dennis Hernandez, MS, RD, a registered dietitian at MyFitnessPal. “In other words, it helps you maintain weight.”
For beginners, aim to do resistance training two or three days a week and start simple (2). There is no need for fancy equipment or complicated procedures. Some light weights and basic movements like bicep curls, weighted squats, and triceps kickbacks are a great start.
And if you’re worried that starting conservatively means it will take a long time to start seeing and feeling a difference, you’ll likely be pleasantly surprised after just a few short weeks. (7). Remember that results do not come from aggressive intensity immediately. Maintaining and enhancing 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
In your GLP-1 weight loss journey, it’s not just about how much weight you lose. It’s also about the quality of weight loss. Quality weight loss often involves getting rid of 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 a healthier, stronger body. (5).
Frequently Asked Questions: Muscle loss when using GLP-1s
Can GLP-1 drugs cause muscle loss?
Yes, rapid weight loss with GLP-1 medications can lead to significant muscle loss. (1) This is because when you significantly reduce your calorie intake and your body needs more energy than you take in from your diet, it will absorb stored energy from your muscles. (8)
What is the best protein intake for maintaining muscle GLP-1s?
According to Hernandez, “Aim to get at least 20-30 grams of protein, at least 3-4 times daily. Lean meats, low-fat dairy, and eggs are great options for the highest protein content (gram for gram) and high-protein vegetarian options include beans and lentils.”
Does strength training help prevent muscle loss when using GLP-1s?
Strength training (also known as resistance training) has been shown to help prevent muscle loss when using GLP-1s. (2) Resistance exercises such as bicep curls and squats can help maintain and grow muscle. (9)
How do I know if I’m losing fat or muscle with GLP-1?
You may notice a decrease in your weight on the scale, but most scales cannot determine how much fat you are losing compared to muscle. But measuring your body and tracking your strength can bridge this gap and paint you a more detailed picture of the weight lost from fat or muscle. (10)
Bottom line
Striking a balance between losing weight and maintaining muscle is essential for maintaining long-term health and living your best life. There is no need to set big, overwhelming goals and go from zero to sixty immediately. MyFitnessPal’s macro and workout tracking features may help remove any intimidation you may feel about adding new intention to your GLP-1 journey. You got this!
this post Muscle Loss on GLP-1s: How Tracking Nutrition and Strength Helps appeared first on My Fitness Pal Blog.
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2025-10-15 13:00:00
