Muscle loss on GLP-1: How to help nutrition and monitoring strength

In the early weeks of GLP-1 travel, the changes can feel exciting. You can be free from crowds for snacks and start seeing changes on a scale. But without real habits, GLP-1 can lead to muscle loss, which is not a type of weight that you usually want to lose (1). Good news? A few simple strategies can help protect against muscle loss while you achieve your goals.

Patients crossing GLP1S are sometimes surprised to see how much muscle they lose along with fat, especially if they don’t just want to be easier on a scale, but want to be skinny, tinted and strong.

If you are on record or planning GLP-1, it is important to understand how food and power training work together to prevent muscle loss. We will break tips that can help you stay strong and show how mifitnesspal can help you on the road.

Why muscle loss is important on GLP-1S

When you lose weight, fat is not the only thing to go. The summer muscular mass can also disappear. (5) And this is especially true when weight is lost quickly and as a result of a significant reduction in calories (1). This is exactly what happens when you take GLP-1 (1).

Why is this important? Because muscle is responsible for a lot! Physical strength, yes. But muscle also plays a role in your metabolism, how well your body reacts to stress, your immune system and blood sugar control (5).

In addition, the skinny muscle mass helps you maintain a long-term weight loss. Muscles are in constant need of energy and even at rest, your body burns more calories when you have more muscle mass (13). And if you are among 54% of people who cover the medicine during the first year (14), you will want to get along the chances in your favor when it comes time to manage weight without it. When people stop taking the medicine, the weight is common. (1) But as much muscle as possible on the road, less weight you will probably recover, according to research (2).

How protein supports skinny mass

If you want to keep on the muscles while losing weight, your first row of defense gets enough protein. (11) Why? Protein helps save muscles during weight loss by delivering amino acids your body should maintain your strength and function (2) (11).

If you are on GLP-1, guess your protein goals can be challenging. You may have less appetite or find that high food you used to enjoy at once is relentless (1).

In the US, the recommended daily allowance (RDA) for protein is about 0.36 grams per kilogram of body weight or 54 grams per day for adults of 150 pounds (6). But during calorie restrictions and weight loss, your protein muscle preservation needs can climb 0.55-0.73 grams per pound (2). It is approximately 83-110 grams a day for the same adults of 150 kilograms.

Tracking protein entry in MyFitnessPal can help you stay at the top of your protein entry. You will see if you are all day long enough so you can make adjustments before you fall short. You can also spot samples – such as low protein breakfast – which you can easily fix with several small changes.

Here are some tips to get more protein while you are on GLP-1:

• Add eggs to breakfast.
• Replace regular yogurt for Greek yogurt.
• Keep protein shakes hands.
• Snack on cheese sticks, hummus or baked slag.
• Stir the protein powder into oatmeals or smoothines.
• Choose soups and salads with chicken, tofu or bean.
• Eat protein first on meals, so you don’t qualify for less nutrients.

The role of resistance training

The diet is only half of the equation for muscle protection on GLP-1. Another key piece is the training of resistance, the type of exercise that causes your muscles and remain strong even while you lose weight. Think: Raising weights, put pressure or use the resistance range. When draining weight, but does not include exercise training exercises on the road, one study shows that you and you lose your muscles (1).

And if this is not enough motivation, consider this: Research shows that the pairing of GLP-1 with resistance training helps to keep muscle and maintain weight loss better than the medicine itself (2, 15). “We start training resistance while getting GLP-1 is like investing in your future weight management goals,” says Denise Hernandez, MS, Rd MyFitnespal Dietitian. “In other words, it helps you keep your weight.”

For beginners, they have aim for two or three days a week of resistance training and run simple (2). There is no need for imaginative equipment or complicated routines. Some lightweight and basic movements such as bicep curls, weighted squats and tricep return blows are a great start.

And if you take care of starting conservatively means to start to see and feel the difference forever you will probably be pleasantly surprised after just a few short weeks (7). Remember that the results do not come from aggressive intensity immediately from the gate. Maintaining and improving muscle mass comes from consistency and gradually separating your training. (12)

Follow your exercises using MyFitnessPal exercises to motivate and follow your progress.

Bottom line

On the way to the weight loss of GLP-1, it’s not just how much weight you lose. It is also in terms of quality of that weight. High quality weight loss often involves spillage fat while keeping as much muscle as you can. You can protect your strength with your protein and resistance to your protein and resistance, support your metabolism and work towards the healthiest, strongest body (5).

Frequently Asked Questions: Muscle Loss on GLP-1S

Bottom line

Balancing weight loss with muscle preservation is key to maintaining long-term health and live your best life. And there is no need to ask large, overcoming goals and go from scratch to sixty-right of the bat. MyFitnessPal’s Macro and Function Function Function can only help remove any intimidation, you can feel adding new intent on your GLP-1 trip. You have this!

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