In case you watch TV, learn the information, scroll TikTok, or devour any form of media in any respect, you’ve no less than heard of Ozempic and different semaglutide drugs like Wegovy and Rybelsus, in addition to related tirzepatide medication like Mounjaro and Zepbound. These prescription drugs had been initially developed to deal with sort 2 diabetes however have since gained notoriety for a standard, usually 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 Found and former medical director of the American Board of Weight problems Medication.
“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 medication may also help deal with weight problems and doubtlessly decrease affected person threat for different well being circumstances, like cardiovascular disease.
For a lot of people who find themselves chubby or cope with 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 health or develop your aerobic capacity.)
There is also the potential for undesirable unintended effects. From minor gastrointestinal discomfort to extra regarding points with long-term implications, there are numerous issues 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 fee. Discover out the chance, amongst different fast weight reduction results, of muscle loss on Ozempic.
Does Ozempic Trigger Muscle Loss?
Scientific trials present that individuals who take incretin mimetic medication sometimes lose muscle mass. However sarcopenia (lack of muscle mass and power) isn’t distinctive to weight reduction medication.
“When somebody loses weight — whether or not by food regimen, 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 totally different, nonetheless, is the speed at which it disappears. “GLP-1 drugs can lead to better, extra fast weight reduction in comparison with different interventions, placing individuals susceptible to much more muscle mass loss,” Kumar says.
A research review printed 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 on account of lowered fats mass. However, in practically two-thirds of the research, between 20 and 50 % of the whole 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.
Shedding weight with out specializing in muscle preservation can contribute to well being points, together with a heightened threat of continual illness, a slowed metabolism, and lowered bone density, Kumar says.
You may additionally lose the power to carry out everyday tasks (strive carrying groceries or lugging a suitcase by 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 could compound current points and make it more durable to recoup muscle as you become old.
“Sadly, it’s turning into increasingly more frequent for individuals to get entry to medicine however to not the great care that will warn you of those potential unintended effects, which is why it’s crucial for individuals seeking to drop pounds to hunt out holistic, evidence-based care,” Kumar says. “With out the best info and care, individuals experiencing weight reduction with medicine can even lose muscle and reduce their cardio-metabolic health within the course of.”
Methods to Forestall Muscle Loss on Ozempic
Incretin mimetic medication have to be administered underneath the care of a physician, and they need to be a part of a custom-made well being plan, as each particular person’s expertise, targets, and desires are totally different. Nonetheless, some common methods may also help forestall tirzepatide and semaglutide muscle loss.
1. Prioritize protein
Every macronutrient — carbohydrate, fats, and protein — is important to any food regimen, however protein is particularly crucial for constructing and sustaining muscle mass. Your physique wants an satisfactory quantity of protein for muscle protein synthesis, the method by which amino acids (the constructing blocks of protein) flip into muscle protein.
The recommended daily 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 need even more.
2. Work resistance coaching into your routine
“Strength training may also help to forestall muscle mass loss, defend bones, and enhance physique composition and metabolic well being for individuals experiencing fast weight reduction,” Kumar says.
Lifting, whether or not you’re utilizing weights, bands, cables, and even your own body weight, causes micro-tearing throughout the muscular tissues. When the physique repairs that injury, the muscular tissues are rebuilt bigger and stronger to allow them to deal with extra stress.
In case you’re new to health or have all the time caught to cardio workouts, beginning a resistance-training routine could be a little complicated and typically intimidating. BODi affords all kinds of strength and muscle-building programs for everybody, from weight room rookies to veteran lifters.
For 4 weeks of beginner-friendly exercises, take a look at Fire and Flow, or amp up the depth with Sure Thing, which focuses on endurance and power-based power coaching.
3. Gas your exercises appropriately
Encouraging fats loss whereas preserving fats free mass (i.e. muscle) could be a tough equation. You want sufficient of a caloric deficit to drop pounds, however you additionally must devour satisfactory energy to gas your exercises (keep in mind, energy = power) and promote muscle protein synthesis.
For a similar causes GLP-1 agonists assist scale back your urge for food, they’ll additionally make it more durable to provide your physique with what it wants. A registered dietitian can consider your distinctive power necessities and assist you to navigate the complexities of shedding pounds whereas constructing and sustaining muscle mass.
Optimizing Your Diet on GLP-1 Medication
Kumar explains that when you could eat much less when taking medication like Ozempic, the purpose is not to considerably prohibit your meals consumption. “It’s to quiet the meals noise and put you again in command of your food regimen,” she says.
In case you 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 belongings you would do for weight reduction underneath any program or after bariatric surgical procedure — keep away from processed foods, scale back added sugar, and deal with entire meals and lean protein.
After slicing 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.
Eat high-potency meals
“Even when you have a lowered urge for food, prioritize consuming sufficient nutrient-dense foods, like protein-rich rooster, fish, or edamame, and fiber-rich choices together with fruits, greens, and beans,” Kumar says. “Drinking enough 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 can even assist you to capitalize in your energy.
Glucose is your physique’s most well-liked power supply, so eat meals and snacks containing carbohydrate-rich meals (e.g., oatmeal, entire grain bread, rice, fruit, and greens) before a workout. Deal with protein consumption post-workout, as this era, referred to as the “anabolic window,” is when your muscular tissues are most receptive to protein.
See an MD or dietitian
Additionally, when you’re combating 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 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, speak to your healthcare supplier,” Kumar says.
Supplementing to Assist Protect Muscle on GLP-1 Medication
Dietary supplements aren’t designed to interchange entire meals. However they could assist “fill within the gaps” of minor deficiencies in your food regimen, and supply nourishment when consuming a standard meal or snack is inconvenient or unappealing.
Particularly, protein supplements could also be helpful for people who’re involved about Ozempic and muscle loss. “Some individuals expertise issue assembly crucial protein necessities on account of urge for food suppression, so including protein shakes and nutrient-dense bars may be useful in sustaining a balanced food regimen,” Kumar says.
So, when you could 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 Performance Recover, which comprise 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 crucial to muscle progress and performance.* Nonetheless, 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 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 food regimen and a constant strength-training routine, however when you aren’t giving your physique satisfactory time to rest and recover, you received’t stave off potential Ozempic muscle loss.
1. Emphasize relaxation
Sleep is critical to muscle maintenance and growth. One research printed in Physiological Reports discovered that only one night time of whole sleep deprivation “induced anabolic [growth] resistance and a procatabolic [decay] setting.”
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 beneficial properties.
2. Construct in restoration
Relaxation isn’t nearly sleep. You additionally want to permit your physique to get better between exercises. When your purpose is to construct muscle mass, it may be tempting to go all out and practice day by day. However that strategy is a recipe for overuse accidents and burnout.
Do not forget that precise muscle restore and progress occur within the recovery period after a exercise. Ensure that to include rest 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 research reveals that stress-related hormones can have a destructive impact metabolically on skeletal muscle.
Find time for actions that convey 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 when you’re struggling.
*These statements haven’t been evaluated by the Meals and Drug Administration. This product is just not meant to diagnose, deal with, treatment, or forestall any illness.