If you happen to watch TV, learn the information, scroll TikTok, or eat any sort of media in any respect, you’ve at the very least heard of Ozempic and different semaglutide drugs like Wegovy and Rybelsus, in addition to related tirzepatide medication like Mounjaro and Zepbound. These prescription drugs 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 alerts fullness to the mind,” she explains. When prescribed by a physician, incretin mimetic medication will 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 chubby or take care of diabetes, these drugs 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 unintended effects. From minor gastrointestinal discomfort to extra regarding points with long-term implications, there are quite a lot of issues 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 danger of damage, 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 medication usually 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 by means of weight loss plan, train, weight-loss surgical procedure, or drugs — one-quarter to one-third of that misplaced weight is usually muscle,” Kumar explains.
What makes weight reduction on semaglutide and tirzepatide completely different, nonetheless, is the speed at which it disappears. “GLP-1 drugs may end up in better, extra speedy weight reduction in comparison with different interventions, placing folks liable to much more muscle mass loss,” Kumar says.
A analysis assessment printed in Endocrinology and Metabolism checked out greater than 40 analysis research that reported physique composition adjustments amongst individuals who used incretin mimetics. The authors discovered that, in most circumstances, recorded weight reduction was predominantly as a consequence of decreased 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 risks of muscle losing
A speedy decline in lean physique mass is regarding for a lot of causes.
Dropping 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 decreased bone density, Kumar says.
You might also lose the power to carry out on a regular basis duties (attempt 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 current points and make it tougher to recoup muscle as you become old.
“Sadly, it’s turning into increasingly frequent for folks to get entry to medicine however to not the great care that may warn you of those potential unintended effects, which is why it’s important for folks seeking to drop pounds to hunt out holistic, evidence-based care,” Kumar says. “With out the suitable data and care, folks experiencing weight reduction with medicine also can lose muscle and reduce their cardio-metabolic health within the course of.”
Methods to Forestall Muscle Loss on Ozempic
Incretin mimetic medication have to be administered underneath the care of a physician, and they need to be a part of a personalized well being plan, as each particular person’s expertise, objectives, and wishes are completely different. Nevertheless, some common methods will help stop tirzepatide and semaglutide muscle loss.
1. Prioritize protein
Every macronutrient — carbohydrate, fats, and protein — is crucial to any weight loss plan, however protein is particularly important 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 every day allowance (RDA) for protein is .8 grams per kilogram of physique weight for many adults, however relying your degree of bodily exercise, you might want much more.
2. Work resistance coaching into your routine
“Power coaching will help to stop 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 muscular tissues. When the physique repairs that injury, the muscular 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 gives all kinds of energy and muscle-building packages for everybody, from weight room rookies to veteran lifters.
For 4 weeks of beginner-friendly exercises, try Hearth and Stream, 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 tough equation. You want sufficient of a caloric deficit to drop pounds, however you additionally must eat enough energy to gasoline your exercises (bear 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 tougher to provide your physique with what it wants. A registered dietitian can consider your distinctive power necessities and make it easier to navigate the complexities of losing a few 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 aim is not to considerably limit your meals consumption. “It’s to quiet the meals noise and put you again in command of your weight loss 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 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 deal with complete meals and lean protein.
After slicing out further snacks, treats, and outsized parts, you’ll nonetheless have loads of alternatives to gasoline your physique with the nourishment it must perform correctly and assist protect muscle mass.
Devour high-potency meals
“Even when you have a decreased 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 be essential for conserving your digestive system working easily.”
Time your consuming
Factoring the timing of your meals and, extra particularly, your macronutrient consumption also can make it easier to 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. Concentrate on protein consumption post-workout, as this era, often called the “anabolic window,” is when your muscular tissues 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 degree 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 interchange complete meals. However they could assist “fill within the gaps” of minor deficiencies in your weight loss plan, and provide nourishment when consuming a conventional meal or snack is inconvenient or unappealing.
Particularly, 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 could be useful in sustaining a balanced weight loss plan,” Kumar says.
So, whilst you might not really feel hungry for grilled rooster or salmon after a tricky strength-training session, you might 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 important to muscle development 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 might want. A healthcare skilled can conduct an intensive evaluation and supply personalised supplementation suggestions.
Life-style Adjustments for Sustaining Muscle Mass on GLP-1 Medication
You’ll be able to have a buttoned-up weight loss plan and a constant strength-training routine, however if you happen to 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 important to muscle upkeep and development. One research printed in Physiological Reviews 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 energy positive factors.
2. Construct in restoration
Relaxation isn’t nearly sleep. You additionally want to permit your physique to get well 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.
Do not forget that precise muscle restore and development occur within the restoration interval after a exercise. Ensure that to include relaxation days into your health routine.
3. Tackle 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 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 if you happen to’re struggling.
*These statements haven’t been evaluated by the Meals and Drug Administration. This product shouldn’t be meant to diagnose, deal with, remedy, or stop any illness.
