If you happen to watch TV, learn the information, scroll TikTok, or eat any type of media in any respect, you’ve at the least heard of Ozempic and different semaglutide drugs like Wegovy and Rybelsus, in addition to comparable tirzepatide medicine like Mounjaro and Zepbound. These prescription drugs had been initially developed to deal with kind 2 diabetes however have since gained notoriety for a typical, typically welcome, facet impact: weight reduction.
Semaglutide and tirzepatide work by mimicking the GLP-1 (glucagon-like peptide-1) hormone, explains Dr. Rekha Kumar, chief medical officer of Discovered and former medical director of the American Board of Weight problems Drugs.
“GLP-1 is an incretin hormone that lowers blood sugar, delays abdomen emptying, and indicators fullness to the mind,” she explains. When prescribed by a physician, incretin mimetic medicine will help deal with weight problems and probably decrease affected person threat for different well being circumstances, like heart problems.
For a lot of people who find themselves chubby or take care of diabetes, these drugs have been game-changing. However they’re not a miracle treatment for all well being issues. (Taking them received’t, for instance, bolster bone well being or increase your cardio capability.)
There is also the potential for undesirable uncomfortable side effects. From minor gastrointestinal discomfort to extra regarding points with long-term implications, there are plenty of concerns to weigh earlier than taking drugs like Ozempic, muscle loss being chief amongst them.
Lean mass loss is related to deficits in bodily power and performance, a resultant threat of harm, and a slower metabolic charge. Discover out the chance, amongst different speedy weight reduction results, of muscle loss on Ozempic.
Does Ozempic Trigger Muscle Loss?
Scientific trials present that individuals who take incretin mimetic medicine usually lose muscle mass. However sarcopenia (lack of muscle mass and power) isn’t distinctive to weight reduction medicine.
“When somebody loses weight — whether or not via weight loss program, train, weight-loss surgical procedure, or drugs — one-quarter to one-third of that misplaced weight is often muscle,” Kumar explains.
What makes weight reduction on semaglutide and tirzepatide completely different, nevertheless, is the speed at which it disappears. “GLP-1 drugs may end up in better, extra speedy weight reduction in comparison with different interventions, placing individuals prone to much more muscle mass loss,” Kumar says.
A analysis evaluation revealed in Endocrinology and Metabolism checked out greater than 40 analysis research that reported physique composition modifications amongst members who used incretin mimetics. The authors discovered that, in most circumstances, recorded weight reduction was predominantly as a consequence of lowered fats mass. However, in almost two-thirds of the research, between 20 and 50 % of the full weight shed might be attributed to the lack of lean mass, a.okay.a. muscle.
The risks of muscle losing
A speedy decline in lean physique mass is regarding for a lot of causes.
Reducing weight with out specializing in muscle preservation can contribute to well being points, together with a heightened threat of persistent illness, a slowed metabolism, and lowered bone density, Kumar says.
You may additionally lose the flexibility to carry out on a regular basis duties (strive carrying groceries or lugging a suitcase via an airport with out core and upper-body power) and see a decline in your stability and posture. And contemplating age-related sarcopenia naturally begins after age 30, any drastic weight reduction might compound present points and make it tougher to recoup muscle as you become old.
“Sadly, it’s changing into increasingly more widespread for individuals to get entry to treatment however to not the great care that might warn you of those potential uncomfortable side effects, which is why it’s important for individuals seeking to drop a few pounds to hunt out holistic, evidence-based care,” Kumar says. “With out the best info and care, individuals experiencing weight reduction with treatment also can lose muscle and reduce their cardio-metabolic health within the course of.”
Methods to Forestall Muscle Loss on Ozempic
Incretin mimetic medicine should be administered underneath the care of a physician, and they need to be a part of a personalized well being plan, as each particular person’s expertise, objectives, and desires are completely different. Nevertheless, some common methods will help forestall tirzepatide and semaglutide muscle loss.
1. Prioritize protein
Every macronutrient — carbohydrate, fats, and protein — is important to any weight loss program, however protein is particularly important for constructing and sustaining muscle mass. Your physique wants an sufficient quantity of protein for muscle protein synthesis, the method by which amino acids (the constructing blocks of protein) flip into muscle protein.
The really useful every day allowance (RDA) for protein is .8 grams per kilogram of physique weight for many adults, however relying your degree of bodily exercise, you could want much more.
2. Work resistance coaching into your routine
“Energy coaching will help to stop muscle mass loss, shield bones, and enhance physique composition and metabolic well being for individuals experiencing speedy weight reduction,” Kumar says.
Lifting, whether or not you’re utilizing weights, bands, cables, and even your individual physique weight, causes micro-tearing throughout the muscle mass. When the physique repairs that injury, the muscle mass are rebuilt greater and stronger to allow them to deal with extra stress.
If you happen to’re new to health or have at all times caught to cardio exercises, beginning a resistance-training routine is usually a little complicated and typically intimidating. BODi affords all kinds of power and muscle-building packages for everybody, from weight room rookies to veteran lifters.
For 4 weeks of beginner-friendly exercises, take a look at Hearth and Movement, or amp up the depth with Certain Factor, which focuses on endurance and power-based power coaching.
3. Gasoline your exercises appropriately
Encouraging fats loss whereas preserving fats free mass (i.e. muscle) is usually a difficult equation. You want sufficient of a caloric deficit to drop a few pounds, however you additionally must eat sufficient energy to gas your exercises (bear in mind, energy = vitality) and promote muscle protein synthesis.
For a similar causes GLP-1 agonists assist scale back your urge for food, they will additionally make it tougher to produce your physique with what it wants. A registered dietitian can consider your distinctive vitality necessities and make it easier to navigate the complexities of dropping pounds whereas constructing and sustaining muscle mass.
Optimizing Your Diet on GLP-1 Medication
Kumar explains that whilst you might eat much less when taking medicine like Ozempic, the objective is not to considerably limit your meals consumption. “It’s to quiet the meals noise and put you again in charge of your weight loss program,” she says.
If you happen to do end up consuming much less, ensure you’re consuming high-quality, nutrient-dense meals to keep away from malnutrition. For most individuals, this implies doing the identical belongings you would do for weight reduction underneath any program or after bariatric surgical procedure — keep away from processed meals, scale back added sugar, and concentrate on entire meals and lean protein.
After chopping out additional snacks, treats, and outsized parts, you’ll nonetheless have loads of alternatives to gas your physique with the nourishment it must operate correctly and assist protect muscle mass.
Devour high-potency meals
“Even in case you have a lowered urge for food, prioritize consuming sufficient nutrient-dense meals, like protein-rich rooster, fish, or edamame, and fiber-rich choices together with fruits, greens, and beans,” Kumar says. “Consuming sufficient water can be essential for maintaining your digestive system working easily.”
Time your consuming
Factoring the timing of your meals and, extra particularly, your macronutrient consumption also can make it easier to capitalize in your energy.
Glucose is your physique’s most well-liked vitality supply, so eat meals and snacks containing carbohydrate-rich meals (e.g., oatmeal, entire grain bread, rice, fruit, and greens) earlier than a exercise. Deal with protein consumption post-workout, as this era, often known as the “anabolic window,” is when your muscle mass are most receptive to protein.
See an MD or dietitian
Additionally, for those who’re fighting sustaining a nutritious diet, don’t be afraid to ask for assist. “Some individuals utilizing GLP-1 drugs share that they don’t discover the identical degree of pleasure from consuming. To an extent, this can be a pure a part of adjusting your relationship with meals. But when it feels problematic for you, speak to your healthcare supplier,” Kumar says.
Supplementing to Assist Protect Muscle on GLP-1 Medication
Dietary supplements aren’t designed to switch entire meals. However they might assist “fill within the gaps” of minor deficiencies in your weight loss program, and supply nourishment when consuming a standard meal or snack is inconvenient or unappealing.
Specifically, protein dietary supplements could also be helpful for people who’re involved about Ozempic and muscle loss. “Some individuals expertise issue assembly obligatory protein necessities as a consequence of urge for food suppression, so including protein shakes and nutrient-dense bars could be useful in sustaining a balanced weight loss program,” Kumar says.
So, whilst you might not really feel hungry for grilled rooster or salmon after a tricky strength-training session, you could discover drinks like Shakeology or Beachbody Efficiency Get better, which include between 16 and 20 grams of protein per serving, simple to drink.
Different micronutrients (nutritional vitamins and minerals), like iron, vitamin D, vitamin B12, and calcium, are additionally important to muscle progress and performance.* Nevertheless, it’s by no means a good suggestion to indiscriminately add dietary supplements to your diet plan primarily based on what you assume you could want. A healthcare skilled can conduct an intensive evaluation and supply customized supplementation suggestions.
Life-style Modifications for Sustaining Muscle Mass on GLP-1 Medication
You may have a buttoned-up weight loss program and a constant strength-training routine, however for those who aren’t giving your physique sufficient time to relaxation and recuperate, you received’t stave off potential Ozempic muscle loss.
1. Emphasize relaxation
Sleep is important to muscle upkeep and progress. One examine revealed in Physiological Experiences discovered that only one evening of complete sleep deprivation “induced anabolic [growth] resistance and a procatabolic [decay] atmosphere.”
In different phrases, a single all-nighter hindered the method of muscle protein synthesis and promoted the breakdown of muscle tissue. Simply think about how badly persistently poor sleep can sabotage your power features.
2. Construct in restoration
Relaxation isn’t nearly sleep. You additionally want to permit your physique to recuperate between exercises. When your objective is to construct muscle mass, it may be tempting to go all out and practice day-after-day. However that method is a recipe for overuse accidents and burnout.
Do not forget that precise muscle restore and progress occur within the restoration interval after a exercise. Make certain to include relaxation days into your health routine.
3. Deal with stress
Lastly, don’t underestimate the significance of your psychological well being. Stress can have an actual and lasting impact in your bodily wellbeing, and a few analysis reveals that stress-related hormones can have a adverse impact metabolically on skeletal muscle.
Find time for actions that deliver you pleasure and peace, and experiment with confirmed stress-reduction strategies, like meditation. Join with supportive family and friends, and don’t be afraid to achieve out to a psychological well being skilled for those who’re struggling.
*These statements haven’t been evaluated by the Meals and Drug Administration. This product isn’t meant to diagnose, deal with, treatment, or forestall any illness.