In case you watch TV, learn the information, scroll TikTok, or devour any type of media in any respect, you’ve a minimum of heard of Ozempic and different semaglutide drugs like Wegovy and Rybelsus, in addition to comparable tirzepatide medicine like Mounjaro and Zepbound. These prescription drugs have been initially developed to deal with kind 2 diabetes however have since gained notoriety for a typical, usually 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 health care provider, incretin mimetic medicine may help deal with weight problems and doubtlessly decrease affected person danger for different well being situations, like heart problems.
For a lot of people who find themselves obese or take care of diabetes, these drugs have been game-changing. However they’re not a miracle remedy for all well being considerations. (Taking them gained’t, for instance, bolster bone well being or develop your cardio capability.)
There is also the potential for undesirable unwanted effects. From minor gastrointestinal discomfort to extra regarding points with long-term implications, there are a whole lot of 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 danger 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 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 eating regimen, train, weight-loss surgical procedure, or medication — 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 can lead to larger, extra speedy weight reduction in comparison with different interventions, placing individuals vulnerable to much more muscle mass loss,” Kumar says.
A analysis overview revealed in Endocrinology and Metabolism checked out greater than 40 analysis research that reported physique composition adjustments amongst contributors who used incretin mimetics. The authors discovered that, in most circumstances, recorded weight reduction was predominantly as a result of diminished fats mass. However, in practically two-thirds of the research, between 20 and 50 % of the full weight shed might be attributed to the lack of lean mass, a.ok.a. muscle.
The hazards of muscle losing
A speedy 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 danger of power illness, a slowed metabolism, and diminished bone density, Kumar says.
You might also lose the power to carry out on a regular basis duties (attempt 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 could compound present points and make it more durable to recoup muscle as you become old.
“Sadly, it’s turning into an increasing number of frequent for individuals to get entry to treatment however to not the great care that might warn you of those potential unwanted effects, which is why it’s crucial for individuals seeking to drop extra 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 Stop Muscle Loss on Ozempic
Incretin mimetic medicine should be administered below the care of a health care provider, 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. Nonetheless, some common methods may help stop tirzepatide and semaglutide muscle loss.
1. Prioritize protein
Every macronutrient — carbohydrate, fats, and protein — is important to any eating regimen, however protein is particularly crucial 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 helpful every day allowance (RDA) for protein is .8 grams per kilogram of physique weight for many adults, however relying your stage of bodily exercise, you could want much more.
2. Work resistance coaching into your routine
“Energy coaching may help to forestall 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 personal physique weight, causes micro-tearing inside the muscle tissues. When the physique repairs that injury, the muscle tissues are rebuilt greater 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 exercises, beginning a resistance-training routine generally is a little complicated and generally intimidating. BODi presents 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 Move, 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 difficult equation. You want sufficient of a caloric deficit to drop extra pounds, however you additionally have to devour sufficient energy to gas your exercises (bear in mind, energy = power) and promote muscle protein synthesis.
For a similar causes GLP-1 agonists assist scale back your urge for food, they will additionally make it more durable to provide your physique with what it wants. A registered dietitian can consider your distinctive power necessities and enable 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 medicine like Ozempic, the aim is not to considerably limit your meals consumption. “It’s to quiet the meals noise and put you again accountable for your eating regimen,” she says.
In case you 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 below any program or after bariatric surgical procedure — keep away from processed meals, scale back added sugar, and concentrate on complete meals and lean protein.
After reducing out further snacks, treats, and outsized parts, you’ll nonetheless have loads of alternatives to gas your physique with the nourishment it must perform correctly and assist protect muscle mass.
Eat high-potency meals
“Even when you have a diminished urge for food, prioritize consuming sufficient nutrient-dense meals, like protein-rich hen, fish, or edamame, and fiber-rich choices together with fruits, greens, and beans,” Kumar says. “Ingesting 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 enable you to capitalize in your energy.
Glucose is your physique’s most popular power supply, so eat meals and snacks containing carbohydrate-rich meals (e.g., oatmeal, complete grain bread, rice, fruit, and greens) earlier than a exercise. Concentrate on protein consumption post-workout, as this era, often known as the “anabolic window,” is when your muscle 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 switch complete meals. However they might assist “fill within the gaps” of minor deficiencies in your eating regimen, and provide 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 individuals expertise problem assembly essential protein necessities as a result of urge for food suppression, so including protein shakes and nutrient-dense bars might be useful in sustaining a balanced eating regimen,” Kumar says.
So, when you could not really feel hungry for grilled hen or salmon after a tricky strength-training session, you could discover drinks like Shakeology or Beachbody Efficiency Recuperate, 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 crucial to muscle progress and performance.* Nonetheless, it’s by no means a good suggestion to indiscriminately add dietary supplements to your vitamin plan based mostly on what you assume you could want. A healthcare skilled can conduct a radical evaluation and supply personalised supplementation suggestions.
Way of life Adjustments for Sustaining Muscle Mass on GLP-1 Medication
You’ll be able to have a buttoned-up eating regimen and a constant strength-training routine, however when you aren’t giving your physique sufficient time to relaxation and get better, you gained’t stave off potential Ozempic muscle loss.
1. Emphasize relaxation
Sleep is crucial 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 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 better between exercises. When your aim is to construct muscle mass, it may be tempting to go all out and practice on daily basis. 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. Be certain that 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 detrimental 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 when you’re struggling.
*These statements haven’t been evaluated by the Meals and Drug Administration. This product isn’t supposed to diagnose, deal with, remedy, or stop any illness.