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 medicines like Wegovy and Rybelsus, in addition to related tirzepatide medication like Mounjaro and Zepbound. These prescription medicines have been initially developed to deal with kind 2 diabetes however have since gained notoriety for a typical, 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 health care provider, incretin mimetic medication can assist deal with weight problems and probably decrease affected person danger for different well being situations, like cardiovascular disease.
For a lot of people who find themselves obese or cope with diabetes, these medicines have been game-changing. However they’re not a miracle remedy for all well being issues. (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 lots of concerns to weigh earlier than taking medicines like Ozempic, muscle loss being chief amongst them.
Lean mass loss is related to deficits in bodily energy and performance, a resultant danger of damage, and a slower metabolic charge. Discover out the probability, 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 medication sometimes lose muscle mass. However sarcopenia (lack of muscle mass and energy) isn’t distinctive to weight reduction medication.
“When somebody loses weight — whether or not via 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 totally different, nevertheless, is the speed at which it disappears. “GLP-1 medicines may end up in higher, extra speedy weight reduction in comparison with different interventions, placing folks prone 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 adjustments amongst contributors who used incretin mimetics. The authors discovered that, in most circumstances, recorded weight reduction was predominantly on account of diminished fats mass. However, in almost two-thirds of the research, between 20 and 50 p.c of the full weight shed might be attributed to the lack of lean mass, a.ok.a. muscle.
The risks of muscle losing
A speedy 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 danger of persistent illness, a slowed metabolism, and diminished 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 energy) 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 present points and make it more durable to recoup muscle as you become older.
“Sadly, it’s changing into an increasing number of frequent for folks to get entry to remedy however to not the great care that may warn you of those potential unwanted effects, which is why it’s vital for folks seeking to drop a few pounds to hunt out holistic, evidence-based care,” Kumar says. “With out the proper data and care, folks experiencing weight reduction with remedy also can lose muscle and reduce their cardio-metabolic health within the course of.”
Methods to Stop Muscle Loss on Ozempic
Incretin mimetic medication have to be administered underneath 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, targets, and desires are totally different. Nonetheless, some common methods can assist stop tirzepatide and semaglutide muscle loss.
1. Prioritize protein
Every macronutrient — carbohydrate, fats, and protein — is crucial to any eating regimen, however protein is very vital for constructing and sustaining muscle mass. Your physique wants an ample 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 want much more.
2. Work resistance coaching into your routine
“Energy coaching can assist to forestall muscle mass loss, defend bones, and enhance physique composition and metabolic well being for folks 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 groups. When the physique repairs that injury, the muscle groups 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 is usually a little complicated and typically intimidating. BODi gives all kinds of energy and muscle-building applications for everybody, from weight room rookies to veteran lifters.
For 4 weeks of beginner-friendly exercises, try Fireplace and Circulation, or amp up the depth with Positive Factor, which focuses on endurance and power-based energy coaching.
3. Gas your exercises appropriately
Encouraging fats loss whereas preserving fats free mass (i.e. muscle) is usually a tough equation. You want sufficient of a caloric deficit to drop a few pounds, however you additionally must devour ample 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’ll additionally make it more durable to produce your physique with what it wants. A registered dietitian can consider your distinctive vitality necessities and assist you navigate the complexities of dropping pounds whereas constructing and sustaining muscle mass.
Optimizing Your Vitamin on GLP-1 Medication
Kumar explains that whilst you might 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 charge of your eating regimen,” she says.
In case you do end up consuming much less, be sure to’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, scale back added sugar, and concentrate on entire meals and lean protein.
After chopping 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.
Devour high-potency meals
“Even if in case 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. “Consuming sufficient water can be essential for retaining your digestive system working easily.”
Time your consuming
Factoring the timing of your meals and, extra particularly, your macronutrient consumption also can assist you 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. Concentrate on protein consumption post-workout, as this era, often called the “anabolic window,” is when your muscle groups are most receptive to protein.
See an MD or dietitian
Additionally, when you’re fighting sustaining a nutritious diet, don’t be afraid to ask for assist. “Some folks utilizing GLP-1 medicines 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 exchange entire meals. However they could 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.
Specifically, protein dietary supplements could also be helpful for people who’re involved about Ozempic and muscle loss. “Some folks 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 eating regimen,” Kumar says.
So, whilst you might not really feel hungry for grilled hen or salmon after a tricky strength-training session, it’s possible you’ll discover drinks like Shakeology or Beachbody Performance Recover, 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 vital to muscle development and performance.* Nonetheless, it’s by no means a good suggestion to indiscriminately add dietary supplements to your vitamin 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 Adjustments for Sustaining Muscle Mass on GLP-1 Medication
You may have a buttoned-up eating regimen and a constant strength-training routine, however when you aren’t giving your physique ample time to relaxation and recuperate, you gained’t stave off potential Ozempic muscle loss.
1. Emphasize relaxation
Sleep is vital to muscle upkeep and development. One examine printed in Physiological Reports discovered that only one night time of complete 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 energy positive aspects.
2. Construct in restoration
Relaxation isn’t nearly sleep. You additionally want to permit your physique to recuperate between exercises. When your purpose is to construct muscle mass, it may be tempting to go all out and practice on daily basis. However that strategy is a recipe for overuse accidents and burnout.
Do not forget that precise muscle restore and development occur within the restoration interval after a exercise. Be certain to include relaxation days into your health routine.
3. Handle 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 exhibits that stress-related hormones can have a unfavorable impact metabolically on skeletal muscle.
Find time for actions that carry 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, remedy, or stop any illness.
