If you happen to watch TV, learn the information, scroll TikTok, or devour any type of media in any respect, you’ve no less than heard of Ozempic and different semaglutide medicines like Wegovy and Rybelsus, in addition to comparable tirzepatide medicine like Mounjaro and Zepbound. These prescription medicines had 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 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 probably decrease affected person threat for different well being situations, like heart problems.
For a lot of people who find themselves chubby or take care of diabetes, these medicines have been game-changing. However they’re not a miracle treatment for all well being issues. (Taking them gained’t, for instance, bolster bone well being or broaden 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 numerous concerns to weigh earlier than taking medicines 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 price. 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 usually 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 often muscle,” Kumar explains.
What makes weight reduction on semaglutide and tirzepatide completely different, nonetheless, is the speed at which it disappears. “GLP-1 medicines can lead to better, extra speedy weight reduction in comparison with different interventions, placing folks liable to much more muscle mass loss,” Kumar says.
A analysis assessment revealed 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 as a consequence of diminished fats mass. However, in practically 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.okay.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 persistent illness, a slowed metabolism, and diminished bone density, Kumar says.
You might also lose the flexibility 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 steadiness 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 older.
“Sadly, it’s turning into increasingly widespread for folks to get entry to treatment however to not the great care that will warn you of those potential unwanted effects, which is why it’s vital for folks trying to drop pounds to hunt out holistic, evidence-based care,” Kumar says. “With out the correct info and care, folks experiencing weight reduction with treatment may 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 underneath 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 help forestall tirzepatide and semaglutide muscle loss.
1. Prioritize protein
Every macronutrient — carbohydrate, fats, and protein — is crucial to any food plan, however protein is very vital 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 beneficial 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. Work resistance coaching into your routine
“Energy coaching may help 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 personal physique weight, causes micro-tearing throughout the muscle tissues. When the physique repairs that injury, the muscle tissues are rebuilt larger and stronger to allow them to deal with extra stress.
If you happen to’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 affords all kinds of power and muscle-building applications for everybody, from weight room rookies to veteran lifters.
For 4 weeks of beginner-friendly exercises, take a look at Hearth and Stream, 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) is usually a tough equation. You want sufficient of a caloric deficit to drop pounds, however you additionally must devour enough energy to gas your exercises (keep in mind, energy = power) and promote muscle protein synthesis.
For a similar causes GLP-1 agonists assist cut 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 Medicine
Kumar explains that when you could eat much less when taking medicine like Ozempic, the purpose 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.
If you happen to 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 stuff you would do for weight reduction underneath any program or after bariatric surgical procedure — keep away from processed meals, cut back added sugar, and give attention to 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.
Devour high-potency meals
“Even if in case you have 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. “Consuming sufficient water can also be essential for retaining your digestive system working easily.”
Time your consuming
Factoring the timing of your meals and, extra particularly, your macronutrient consumption may 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, complete grain bread, rice, fruit, and greens) earlier than a exercise. Concentrate on protein consumption post-workout, as this era, generally known as the “anabolic window,” is when your muscle tissues are most receptive to protein.
See an MD or dietitian
Additionally, for those who’re battling 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, 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 Medicine
Dietary supplements aren’t designed to exchange 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 essential protein necessities as a consequence of urge for food suppression, so including protein shakes and nutrient-dense bars may 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 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, simple to drink.
Different micronutrients (nutritional vitamins and minerals), like iron, vitamin D, vitamin B12, and calcium, are additionally vital to muscle progress and performance.* Nevertheless, it’s by no means a good suggestion to indiscriminately add dietary supplements to your vitamin plan primarily based on what you suppose you could want. A healthcare skilled can conduct an intensive evaluation and supply customized supplementation suggestions.
Way of life Modifications for Sustaining Muscle Mass on GLP-1 Medicine
You’ll be able to have a buttoned-up food plan and a constant strength-training routine, however for those who aren’t giving your physique enough time to relaxation and get well, you gained’t stave off potential Ozempic muscle loss.
1. Emphasize relaxation
Sleep is vital to muscle upkeep and progress. One examine revealed in Physiological Studies discovered that only one evening 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 persistently poor sleep can sabotage your power positive aspects.
2. Construct in restoration
Relaxation isn’t nearly sleep. You additionally want to permit your physique to get well between exercises. When your purpose is to construct muscle mass, it may be tempting to go all out and practice day-after-day. However that strategy 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. Make sure 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 damaging 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 succeed in out to a psychological well being skilled for those who’re struggling.
*These statements haven’t been evaluated by the Meals and Drug Administration. This product just isn’t supposed to diagnose, deal with, treatment, or forestall any illness.
