For those who 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 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 standard, 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 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 health care provider, incretin mimetic medicine may also help deal with weight problems and probably decrease affected person danger 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 gained’t, for instance, bolster bone well being or develop 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 loads 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 danger of damage, and a slower metabolic price. Discover out the probability, amongst different speedy 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 plan, train, weight-loss surgical procedure, or medication — one-quarter to one-third of that misplaced weight is usually muscle,” Kumar explains.
What makes weight reduction on semaglutide and tirzepatide totally different, nevertheless, is the speed at which it disappears. “GLP-1 drugs can lead to higher, extra speedy weight reduction in comparison with different interventions, placing folks 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 members who used incretin mimetics. The authors discovered that, in most circumstances, recorded weight reduction was predominantly as a consequence of diminished fats mass. However, in almost two-thirds of the research, between 20 and 50 % of the overall weight shed could possibly 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 may additionally lose the power 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 could compound current points and make it tougher to recoup muscle as you grow old.
“Sadly, it’s changing into an increasing number of frequent for folks to get entry to medicine however to not the excellent care that might warn you of those potential uncomfortable side effects, which is why it’s essential for folks trying to drop pounds to hunt out holistic, evidence-based care,” Kumar says. “With out the proper info and care, folks experiencing weight reduction with medicine may also 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 beneath 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, targets, and desires are totally different. Nevertheless, some common methods may also help stop tirzepatide and semaglutide muscle loss.
1. Prioritize protein
Every macronutrient — carbohydrate, fats, and protein — is important to any food plan, however protein is particularly essential 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 really useful each 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. Make resistance coaching a part of your exercise routine
“Energy coaching may also help to stop muscle mass loss, shield bones, and enhance physique composition and metabolic well being for folks experiencing speedy weight reduction,” Kumar says.
Resistance, whether or not it comes from weights, bands, cables, or your personal physique weight, causes micro-tears inside muscle tissue. When the physique repairs that harm, the muscle mass are rebuilt larger and stronger to allow them to deal with extra stress.
For those who’re new to health or have at all times caught to cardio exercises, beginning a resistance-training routine could be a little complicated and generally 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, try Hearth and Movement, or amp up the depth with Certain Factor, 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 tougher to provide your physique with what it wants. A registered dietitian can consider your distinctive power necessities and aid you navigate the complexities of losing a few pounds whereas constructing and sustaining muscle mass.
Optimizing Your Vitamin 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 food plan,” she says.
For those who 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 stuff you would do for weight reduction beneath 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’ve got a diminished 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. “Ingesting sufficient water can be essential for protecting your digestive system working easily.”
Time your consuming
Factoring the timing of your meals and, extra particularly, your macronutrient consumption may also aid you 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. Deal with protein consumption post-workout, as this era, often called the “anabolic window,” is when your muscle mass are most receptive to protein.
See an MD or dietitian
Additionally, if you happen to’re battling 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, 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 complete meals. However they could assist “fill within the gaps” of minor deficiencies in your food plan, and provide nourishment when consuming a conventional 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 folks expertise problem assembly obligatory protein necessities as a consequence of urge for food suppression, so including protein shakes and nutrient-dense bars might be useful in sustaining a balanced food plan,” Kumar says.
So, when you could not really feel hungry for grilled rooster or salmon after a troublesome strength-training session, you could discover drinks like Shakeology or Beachbody Efficiency Get well, 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 essential to muscle progress and performance.* Nevertheless, it’s by no means a good suggestion to indiscriminately add dietary supplements to your diet plan based mostly on what you suppose 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 possibly can have a buttoned-up food plan and a constant strength-training routine, however if you happen to aren’t giving your physique satisfactory time to relaxation and recuperate, you gained’t stave off potential Ozempic muscle loss.
1. Emphasize relaxation
Sleep is essential to muscle upkeep and progress. One examine revealed in Physiological Studies discovered that only one evening of complete sleep deprivation “induced anabolic [growth] resistance and a procatabolic [decay] surroundings.”
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 recuperate between exercises. When your aim is to construct muscle mass, it may be tempting to go all out and prepare every single 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 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 exhibits 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 methods, like meditation. Join with supportive family and friends, and don’t be afraid to achieve out to a psychological well being skilled if you happen to’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 stop any illness.