GLP-1 drugs, like Semaglutide or Tirzepatide, work by decreasing appetite and delaying stomach emptying, which leads to reduced caloric intake. This overall calorie deficit is essential for weight loss, but it can also result in the loss of muscle mass, particularly if protein intake and exercise are not optimized during use. Without adequate nutrition or resistance training, muscle tissue can break down during significant weight loss. While losing muscle is a common side effect of any weight loss, it's crucial to minimize this loss to maintain metabolic health, strength, and overall well-being.

How to Combat Muscle Loss While Taking Compounded Semaglutide

To preserve muscle while on GLP-1 drugs, you need to focus on two key factors: proper nutrition and physical activity.

1. Prioritize Protein

Protein plays a crucial role in maintaining muscle mass during weight loss. Aim for 1.2 to 1.5 grams of protein per kilogram of body weight daily to support muscle maintenance and repair. Lean sources of protein like chicken, fish, eggs, Greek yogurt, tofu, and legumes are great choices. If you're having trouble meeting your protein needs through food alone, consider incorporating protein supplements like whey, casein, or plant-based protein powders.

2. Strength Training is Essential

Resistance training is one of the most effective ways to preserve and build muscle while losing weight. Ideally, you should incorporate strength training exercises 2-3 times per week, focusing on large muscle groups like the legs, back, and chest. Exercises such as squats, deadlifts, push-ups, and rows are excellent choices. Using free weights, machines, or resistance bands can also be effective.

If you're new to strength training, start slow and consider working with a personal trainer to ensure proper form and progression.

3. Stay Active with Cardiovascular Exercise

While resistance training should be your focus, cardiovascular exercise can still play a role in overall health. Activities like walking, cycling, or swimming can enhance endurance and support heart health. However, avoid overdoing cardio, as excessive aerobic exercise without strength training can increase muscle loss.

Foods That May Help Preserve Muscle Mass

In addition to protein-rich foods, there are other nutrients and food groups that can support muscle health:

• Omega-3 Fatty Acids: Found in fatty fish like salmon, flaxseeds, and walnuts, omega-3s have been shown to help preserve muscle mass, especially in older adults.
• Antioxidants: Fruits and vegetables rich in antioxidants (like berries, spinach, and bell peppers) help reduce inflammation and promote recovery after workouts.
• Whole Grains: Quinoa, brown rice, and oats provide a steady source of energy, helping you stay fueled for workouts and maintain muscle function.
• Hydration: Staying well-hydrated is key for muscle function. Drinking enough water, herbal teas, and water-rich foods like cucumbers and watermelon can help keep muscles working efficiently.

The Bottom Line

While GLP-1 drugs can be highly effective for weight loss, the loss of muscle mass is a big concern. However, with proper nutrition, strength training, and smart lifestyle choices, you can minimize muscle loss and maintain a healthy, strong body. Prioritize protein intake, engage in regular resistance training, and focus on nutrient-dense foods that support muscle health to ensure you stay on track during your weight loss journey.

Try these nutrient rich recipes today!

Air Fryer Salmon

Quinoa Medley

White Bean Salad   

Chicken and Lentil Stew

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