If you happen to watch TV, learn the information, scroll TikTok, or eat any type of media in any respect, you’ve at the least heard of Ozempic and different semaglutide drugs like Wegovy and Rybelsus, in addition to related 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, 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 alerts fullness to the mind,” she explains. When prescribed by a health care provider, incretin mimetic medicine may also help deal with weight problems and doubtlessly decrease affected person threat for different well being circumstances, like heart problems.
For a lot of people who find themselves chubby or deal 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 well being or increase 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 number 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 energy and performance, a resultant threat of damage, and a slower metabolic fee. 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 energy) isn’t distinctive to weight reduction medicine.
“When somebody loses weight — whether or not by means of weight-reduction plan, 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 better, extra speedy weight reduction in comparison with different interventions, placing individuals liable to much more muscle mass loss,” Kumar says.
A analysis evaluate printed in Endocrinology and Metabolism checked out greater than 40 analysis research that reported physique composition modifications amongst individuals who used incretin mimetics. The authors discovered that, in most circumstances, recorded weight reduction was predominantly on account of lowered fats mass. However, in almost two-thirds of the research, between 20 and 50 % of the full weight shed may very well 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.
Reducing weight 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 may additionally lose the flexibility to carry out on a regular basis duties (strive carrying groceries or lugging a suitcase by means of 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 tougher to recoup muscle as you grow old.
“Sadly, it’s changing into an increasing number of frequent for individuals to get entry to remedy however to not the excellent care that might warn you of those potential unwanted effects, which is why it’s crucial for individuals seeking to drop a few pounds to hunt out holistic, evidence-based care,” Kumar says. “With out the precise data and care, individuals 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 medicine have to be administered below 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 desires are completely different. Nevertheless, some common methods may also help stop tirzepatide and semaglutide muscle loss.
1. Prioritize protein
Every macronutrient — carbohydrate, fats, and protein — is crucial to any weight-reduction plan, however protein is particularly crucial 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 helpful each day allowance (RDA) for protein is .8 grams per kilogram of physique weight for many adults, however relying your degree of bodily exercise, it’s possible you’ll want much more.
2. Work resistance coaching into your routine
“Power coaching may also help to stop muscle mass loss, defend 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 throughout the muscle tissues. When the physique repairs that harm, the muscle 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 is usually a little complicated and generally intimidating. BODi presents 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 Hearth and Circulation, or amp up the depth with Positive Factor, which focuses on endurance and power-based energy coaching.
3. Gasoline your exercises appropriately
Encouraging fats loss whereas preserving fats free mass (i.e. muscle) is usually a difficult equation. You want sufficient of a caloric deficit to drop a few pounds, however you additionally must eat enough energy to gas your exercises (keep 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 provide your physique with what it wants. A registered dietitian can consider your distinctive vitality necessities and show you how to 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 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 weight-reduction plan,” she says.
If you happen to 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, cut 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 operate correctly and assist protect muscle mass.
Eat high-potency meals
“Even when you’ve got a lowered 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 show you how 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. Concentrate on protein consumption post-workout, as this era, referred to as the “anabolic window,” is when your muscle tissues are most receptive to protein.
See an MD or dietitian
Additionally, if you happen to’re fighting 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 degree 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, discuss to your healthcare supplier,” Kumar says.
Supplementing to Assist Protect Muscle on GLP-1 Medication
Dietary supplements aren’t designed to exchange complete meals. However they could assist “fill within the gaps” of minor deficiencies in your weight-reduction plan, and provide nourishment when consuming a standard 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 individuals expertise problem assembly crucial protein necessities on account of urge for food suppression, so including protein shakes and nutrient-dense bars might be useful in sustaining a balanced weight-reduction plan,” Kumar says.
So, whilst you might not really feel hungry for grilled hen or salmon after a troublesome strength-training session, it’s possible you’ll discover drinks like Shakeology or Beachbody Efficiency Recuperate, 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.* Nevertheless, it’s by no means a good suggestion to indiscriminately add dietary supplements to your diet plan based mostly 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 weight-reduction plan and a constant strength-training routine, however if you happen to aren’t giving your physique enough time to relaxation and recuperate, you received’t stave off potential Ozempic muscle loss.
1. Emphasize relaxation
Sleep is crucial to muscle upkeep and progress. One examine printed 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 persistently poor sleep can sabotage your energy positive factors.
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 practice day-after-day. However that method 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. 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 adverse 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 succeed in 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 just isn’t meant to diagnose, deal with, treatment, or stop any illness.
