Get the Most from Your GLP-1 Medications: Maintaining Muscle and Nutritional Health

GLP-1 medications have quickly changed the landscape of weight management and metabolic health. The numbers tell a compelling story, with 1 in 8 adults in the United States saying they’ve taken a GLP-1 medication. With more than 140 million Americans eligible to take a GLP-1, these medications have become a cornerstone of metabolic care.

Having a higher weight or other underlying conditions such as diabetes can lead to negative effects on muscles, tendons, and joints. Specifically, this includes muscle loss, decreased muscle strength, and damage to the joints. GLP-1s help manage these conditions through weight loss. However, the weight loss caused by GLP-1s can also lead to muscle loss if steps aren’t taken to protect muscle health.

GLP-1 medications and the associated weight loss can lead to loss of lean muscle, which reduces strength and endurance. This can increase your risk for falls and other injuries. The Journal of the American Medical Association recently published guidelines to help patients preserve muscle mass with proper nourishment and physical activity. Let’s explore how to maintain muscle mass and support good nutrition habits through your weight loss journey.

Fueling Success: Nutrition Tips While Taking GLP-1s

Protein is priority:

• Include protein in all of your meals. Aim for at least 0.8-1 grams per pound of body weight per day. For most individuals, this will total at least 80 grams of protein per day. As a general rule, about 30% of your total calories should come from protein. For reference, a 6-ounce chicken breast is about 55 grams of protein. You can check the nutrition content of any food using the USDA website.
• Emphasize lean protein sources such as fish, poultry, eggs, yogurt, or beans
• If your appetite is low, consider adding protein shakes

Eat the rainbow:

• Choose a variety of fruits and vegetables to help your body get all of the vitamins and minerals it needs.
• Different colors are associated with vitamins and nutrients. For example, red fruits and vegetables often contain an antioxidant called lycopene, while orange fruits and vegetables contain beta-carotene, which helps to support eye health and immune function.

Increase your fiber intake:

• Aim for fiber intake of at least 25-35 grams per day.
• Take in a mix of insoluble and soluble fiber. Examples of insoluble fiber include nuts, potatoes with skin, and brown rice. Soluble fiber sources include oats, apples, and psyllium husk. Chia seeds are a great mix of both insoluble and soluble fiber!
• Choose whole grains like wheat bread or brown rice.

Other nutrition tips:

• Stay hydrated with water, soups, and foods that contain lots of water, such as melons and cucumbers.
• Eat smaller, more frequent meals throughout the day to manage stomach upset from GLP-1s.
• Choose nutritious snacks like nuts and fruits between meals.

Power Up: Exercise Essentials While Taking a GLP-1

Resistance training can help preserve muscle mass while taking a GLP-1. Aim for at least 150 minutes per week of aerobic exercise and resistance training 1-2 days per week.

Example Resistance Training Program (Start with no weight and ramp up slowly!)

1. Squats 1x10-15 repetitions (1-10lbs)

2. Lunges 1x10-15 repetitions (1-10lbs)

3. Going Up/Down Stairs 1x10-15 repetitions (1-10lbs)

4. Overhead Press 1x10-15 repetitions (1-10lbs)

5. Bent Over Rows 1x10-15 repetitions (1-10lbs)

6. Plank with a Row 1x10-15 repetitions (1-10lbs)

Need Guidance?

With good nutrition and a physical activity regimen that includes resistance training, you can preserve lean muscle mass and increase mobility while taking a GLP-1. If you have pain or medical conditions that make it hard to exercise or follow a balanced diet, your healthcare provider can guide you through your options to get you back where you want to be. If you need support, speak to your healthcare provider to see if physical therapy or nutrition counseling is right for you.