Ozempic Muscle Loss: Protect Lean Mass on GLP-1 Meds

If you happen to watch TV, learn the information, scroll TikTok, or eat any type of media in any respect, you’ve at the very 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 sort 2 diabetes however have since gained notoriety for a typical, typically welcome, aspect 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 health care provider, incretin mimetic medicine will help deal with weight problems and doubtlessly decrease affected person threat for different well being situations, like heart problems.

For a lot of people who find themselves obese or cope with diabetes, these drugs have been game-changing. However they’re not a miracle treatment for all well being considerations. (Taking them received’t, for instance, bolster bone well being or broaden your cardio capability.)

There is also the potential for undesirable unwanted side effects. From minor gastrointestinal discomfort to extra regarding points with long-term implications, there are a whole lot 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 fast weight reduction results, of muscle loss on Ozempic.

Does Ozempic Trigger Muscle Loss?

Medical trials present that individuals who take incretin mimetic medicine sometimes 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 by way of food regimen, train, weight-loss surgical procedure, or drugs — one-quarter to one-third of that misplaced weight is usually muscle,” Kumar explains.

What makes weight reduction on semaglutide and tirzepatide totally different, nonetheless, is the speed at which it disappears. “GLP-1 drugs may end up in larger, extra fast weight reduction in comparison with different interventions, placing folks 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 contributors who used incretin mimetics. The authors discovered that, in most circumstances, recorded weight reduction was predominantly because of lowered fats mass. However, in practically two-thirds of the research, between 20 and 50 p.c of the overall weight shed might be attributed to the lack of lean mass, a.ok.a. muscle.

The hazards of muscle losing

A fast decline in lean physique mass is regarding for a lot of causes.

Losing a few pounds with out specializing in muscle preservation can contribute to well being points, together with a heightened threat of power illness, a slowed metabolism, and lowered bone density, Kumar says.

You might also lose the flexibility to carry out on a regular basis duties (strive carrying groceries or lugging a suitcase by way of an airport with out core and upper-body power) and spot a decline in your stability and posture. And contemplating age-related sarcopenia naturally begins after age 30, any drastic weight reduction might compound current points and make it tougher to recoup muscle as you become older.

“Sadly, it’s turning into increasingly frequent for folks to get entry to medicine however to not the great care that will warn you of those potential unwanted side effects, which is why it’s important for folks trying to shed extra pounds to hunt out holistic, evidence-based care,” Kumar says. “With out the correct info and care, folks experiencing weight reduction with medicine may lose muscle and reduce their cardio-metabolic health within the course of.”

Methods to Forestall Muscle Loss on Ozempic

Incretin mimetic medicine have to be administered underneath the care of a health care provider, and they need to be a part of a custom-made well being plan, as each particular person’s expertise, objectives, and wishes are totally different. Nevertheless, some common methods will help stop tirzepatide and semaglutide muscle loss.

1. Prioritize protein

Every macronutrient — carbohydrate, fats, and protein — is important to any food regimen, however protein is very important for constructing and sustaining muscle mass. Your physique wants an enough 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 day by day allowance (RDA) for protein is .8 grams per kilogram of physique weight for many adults, however relying your stage of bodily exercise, it’s possible you’ll want much more.

2. Work resistance coaching into your routine

“Energy coaching will help to stop muscle mass loss, defend bones, and enhance physique composition and metabolic well being for folks experiencing fast weight reduction,” Kumar says.

Lifting, whether or not you’re utilizing weights, bands, cables, and even your personal physique weight, causes micro-tearing throughout the muscular tissues. When the physique repairs that injury, the muscular tissues 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 generally is a little complicated and generally intimidating. BODi gives all kinds of power and muscle-building applications for everybody, from weight room rookies to veteran lifters.

For 4 weeks of beginner-friendly exercises, take a look at Fireplace 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) generally is a tough equation. You want sufficient of a caloric deficit to shed extra pounds, however you additionally must eat enough energy to gasoline your exercises (bear in mind, energy = vitality) and promote muscle protein synthesis.

For a similar causes GLP-1 agonists assist cut 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 enable you to navigate the complexities of shedding weight whereas constructing and sustaining muscle mass.

Optimizing Your Diet on GLP-1 Medicine

Kumar explains that whilst you might eat much less when taking medicine like Ozempic, the aim is not to considerably prohibit your meals consumption. “It’s to quiet the meals noise and put you again answerable for your food regimen,” she says.

If you happen to do end up consuming much less, be sure you’re consuming high-quality, nutrient-dense meals to keep away from malnutrition. For most individuals, this implies doing the identical stuff you would do for weight reduction underneath any program or after bariatric surgical procedure — keep away from processed meals, cut back added sugar, and give attention to complete meals and lean protein.

After chopping out additional snacks, treats, and outsized parts, you’ll nonetheless have loads of alternatives to gasoline your physique with the nourishment it must perform correctly and assist protect muscle mass.

Eat high-potency meals

“Even if 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 holding your digestive system working easily.”

Time your consuming

Factoring the timing of your meals and, extra particularly, your macronutrient consumption may enable you 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, complete grain bread, rice, fruit, and greens) earlier than a exercise. Give attention to protein consumption post-workout, as this era, generally known as the “anabolic window,” is when your muscular tissues are most receptive to protein.

See an MD or dietitian

Additionally, should you’re scuffling with sustaining a nutritious diet, don’t be afraid to ask for assist. “Some folks utilizing GLP-1 drugs share that they don’t discover the identical stage of pleasure from consuming. To an extent, it is a pure a part of adjusting your relationship with meals. But when it feels problematic for you, discuss to your healthcare supplier,” Kumar says.

Supplementing to Assist Protect Muscle on GLP-1 Medicine

Dietary supplements aren’t designed to switch complete meals. However they could assist “fill within the gaps” of minor deficiencies in your food regimen, and supply nourishment when consuming a conventional meal or snack is inconvenient or unappealing.

Particularly, protein dietary supplements could also be helpful for people who’re involved about Ozempic and muscle loss. “Some folks expertise problem assembly crucial protein necessities because of urge for food suppression, so including protein shakes and nutrient-dense bars will be useful in sustaining a balanced food regimen,” Kumar says.

So, whilst you might not really feel hungry for grilled rooster or salmon after a troublesome strength-training session, it’s possible you’ll discover drinks like Shakeology or Beachbody Efficiency Get better, which include between 16 and 20 grams of protein per serving, straightforward 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 suppose it’s possible you’ll want. A healthcare skilled can conduct a radical evaluation and supply personalised supplementation suggestions.

Way of life Modifications for Sustaining Muscle Mass on GLP-1 Medicine

You’ll be able to have a buttoned-up food regimen and a constant strength-training routine, however should you aren’t giving your physique enough time to relaxation and get well, 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 whole 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 constantly poor sleep can sabotage your power good points.

2. Construct in restoration

Relaxation isn’t nearly sleep. You additionally want to permit your physique to get well between exercises. When your aim is to construct muscle mass, it may be tempting to go all out and prepare day by day. However that strategy is a recipe for overuse accidents and burnout.

Keep in mind that precise muscle restore and progress occur within the restoration interval after a exercise. Ensure to include relaxation days into your health routine.

3. Tackle 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 detrimental impact metabolically on skeletal muscle.

Find time for actions that deliver you pleasure and peace, and experiment with confirmed stress-reduction methods, like meditation. Join with supportive family and friends, and don’t be afraid to achieve out to a psychological well being skilled should you’re struggling.

 

*These statements haven’t been evaluated by the Meals and Drug Administration. This product just isn’t supposed to diagnose, deal with, treatment, or stop any illness.