Key takeaways
- GLP-1 medicines like Ozempic® and Wegovy® can help weight reduction however may additionally trigger some muscle loss together with fats loss.†
- Combining resistance coaching, increased protein consumption, and focused dietary supplements may also help retain or rebuild muscle whereas utilizing GLP-1s.†
- Key dietary supplements like whey protein, creatine, and carnitine can help muscle energy, restoration, and metabolism.†
- Common train and good vitamin stay important to protect lean mass and long-term well being throughout GLP-1 remedy.†
📖 Desk of contents
From my expertise working with purchasers on GLP-1 medicines, the most important problem isn’t simply losing a few pounds. It was protecting energy and muscle whereas doing it.†
Dropping pounds has turn into simpler for many individuals with GLP-1 medicines like Ozempic and Wegovy. These therapies assist handle urge for food and blood sugar, resulting in regular fats loss. However one widespread concern is whether or not in addition they trigger a lack of muscle.†
Muscle performs an necessary function in well being. It helps metabolism, improves energy, and retains the physique functioning effectively as weight drops. Shedding an excessive amount of muscle can gradual outcomes and make it more durable to take care of progress long run.†
From what I’ve seen, the right combination of coaching, good vitamin, and sensible complement use may also help you retain and even construct muscle whereas on GLP-1s. On this information, I’ll share how these medicines work, what the analysis exhibits about muscle loss, and one of the best methods to remain robust whereas losing a few pounds.†
What are GLP-1 medicines
For those who’ve used GLP-1 medicines or know somebody who has, you’ve probably seen how briskly they will enhance urge for food management and blood sugar ranges. These medication work by copying a pure hormone known as glucagon-like peptide-1, which helps you’re feeling full, slows digestion, and helps higher insulin perform. (NCBI GLP-1 overview, Mayo Clinic Q&A, GLP-1 choices)
These medicines have been first made to deal with sort 2 diabetes, however they’re now extensively used for weight reduction. Frequent choices embody Ozempic, Wegovy, and Mounjaro. They enable you really feel full sooner and keep happy longer. By stating full longer, you narrow down what number of energy you eat. (NCBI overview, GLP-1 for weight reduction, Harvard Well being: Ozempic face)
Medical doctors generally prescribe GLP-1 medicines to assist handle blood sugar and help weight reduction efforts underneath medical supervision. Nevertheless, they aren’t designed to focus on muscle development. That is why it is very important mix them with train and correct vitamin to take care of lean mass. (GLP-1 & Lean Mass, Meta-analysis: GLP-1 & Muscle, Information Protect Lean Mass)
Can GLP-1 medicines like Ozempic trigger muscle loss
When purchasers first begin GLP-1 medicines, I usually hear issues about feeling “smaller” or noticing much less fullness within the face or physique. That is usually known as “Ozempic face,” which may happen from fats loss and water discount. It’s not a particular facet impact of the treatment itself. (Harvard Well being: Ozempic face)
There was concern that these medication may additionally scale back muscle mass. However analysis exhibits blended outcomes. (GLP-1 & Lean Mass, Meta-analysis: GLP-1 & Muscle, Information Protect Lean Mass)
Some research report that lean mass might make up 40 to 60 % of the whole weight misplaced. In the meantime, different research present a smaller discount of round 15 %. This variation will depend on components like age, well being standing, the particular treatment used, and the way shortly weight reduction happens. (GLP-1 & Lean Mass, Meta-analysis: GLP-1 & Muscle, Information Protect Lean Mass)
It’s also necessary to know what “lean mass” means. Lean mass consists of muscle, but additionally water, bone, and organ tissue. (Lean Mass Make-up)
Imaging research now counsel that a lot of the loss seen with GLP-1 therapies is predicted for the quantity of weight misplaced. However it could not enormously have an effect on muscle energy. The truth is, they could enhance muscle high quality by decreasing fats inside muscle tissue and bettering insulin sensitivity. (GLP-1 & Lean Mass)
Nonetheless, people who find themselves older or have already got low muscle mass ought to take further care. Combining GLP-1 therapy with resistance coaching, sufficient protein, and correct restoration helps defend towards undesirable muscle loss. (Information Protect Lean Mass)
Why muscle mass issues for well being and longevity
I remind each shopper that muscle isn’t only for aesthetics; it’s your physique’s metabolic engine.†
Muscle performs an enormous function in feeling wholesome and powerful. It helps you progress simply, keep balanced, and do on a regular basis issues with out getting drained. Having robust muscle tissue additionally protects your joints and bones, making it much less probably you’ll get damage or lose stability as you age. (Overview: Muscle Throughout Lifespan, Evaluate: Getting older and Muscle High quality)
Past motion, muscle performs a significant function in metabolism. It burns energy even at relaxation and helps regulate blood sugar ranges. Having extra muscle is mostly related to increased power ranges and higher general well-being. (Why Muscle High quality Issues, How Muscle Aids Insulin Management)
Shedding an excessive amount of muscle throughout weight reduction can gradual your metabolism. Sluggish metabolism makes it simpler to regain fats later. Sustaining muscle has helped a lot of my purchasers preserve their power excessive, even when their calorie consumption drops. (Muscle Throughout Weight Loss, Lean Mass & New Therapies)
The right way to retain and construct muscle on GLP-1s
Retaining and constructing muscle whereas utilizing GLP-1 medicines takes a balanced method. Once I design packages for purchasers utilizing GLP-1s, I all the time emphasize two priorities: progressive resistance coaching and constant protein consumption.†
GLP-1 medicines could make it simpler to drop extra pounds, however in addition they scale back urge for food. Lowering urge for food means it’s essential to plan your vitamin and coaching rigorously. (Information Protect Lean Mass, Evaluate: GLP-1 food regimen consumption)
I usually begin purchasers with two to 4 energy classes per week. Throughout these classes, I deal with compound actions. These actions, like squats, presses, and rows, goal a number of muscle teams. Even gentle to reasonable resistance is sufficient to keep muscle when performed constantly. (Information Protect Lean Mass, Train: keep skeletal muscle)
Subsequent, be sure to are consuming sufficient protein. Many health professionals advocate round 0.7 to 1 gram of protein per pound of physique weight day by day, however your wants might range. Unfold protein throughout meals to help restoration and muscle restore. Embrace meals like eggs, fish, hen, Greek yogurt, and lean beef, or use a protein shake if in case you have bother assembly your aim by meals. (ISSN: Protein & Train, Examine: Protein Aids Restoration)
Staying energetic outdoors the fitness center is necessary too. Easy habits like strolling, stretching, and getting sufficient sleep help restoration and hormone stability. Hydration additionally issues since GLP-1 medicines can typically scale back fluid consumption. (Information Protect Lean Mass, OSU: Vitamin on GLP-1s)
Lastly, monitor your progress. Take note of energy ranges, how your garments match, and power throughout exercises. Constructing or protecting muscle on GLP-1s is feasible with a gradual routine and the precise help. (Information Protect Lean Mass, Editorial: Physique Recomposition Ideas)
Finest dietary supplements for muscle help on GLP-1s
Dietary supplements could make an enormous distinction in terms of protecting or constructing muscle whereas utilizing GLP-1 medicines. The fitting dietary supplements can fill the gaps, enhance restoration, and help lean muscle development. In my very own work and from reviewing accessible information, these are the dietary supplements I’ve discovered most useful for purchasers sustaining muscle whereas utilizing GLP-1 medicines.†
Whey protein
Whey protein is without doubt one of the most handy and efficient methods to spice up day by day protein consumption. It supplies all important amino acids wanted for muscle restore and restoration. (Evaluate Whey and Muscle, Examine Hydrolysate vs Intact Whey, Evaluate Protein For Efficiency)
There are a number of important varieties:
- Whey focus: increased in energy and useful fat, nice for general vitamin.†
- Whey isolate: low in carbs and fats. Making it supreme for these watching energy or delicate to lactose.†
- Hydrolyzed whey: pre-digested for sooner absorption, useful after exercises or for delicate digestion.†
Personally, I’ve seen the most important restoration enhancements when purchasers take whey protein post-workout.†
Creatine monohydrate
In my expertise, creatine is without doubt one of the most dependable instruments for protecting energy throughout weight reduction. It helps muscle tissue retailer phosphocreatine, a key supply of fast power used throughout energy coaching. This permits for improved energy, endurance, and restoration. (Evaluate Creatine Advantages, Narrative Evaluate Past Athletics)
Take 3–5 grams day by day, even on relaxation days, to take care of muscle saturation and efficiency.†
Epicatechin
Epicatechin is a pure compound present in darkish chocolate and inexperienced tea. It could assist decrease myostatin, a protein that limits muscle development, whereas rising endurance and vascularity. (Examine Epicatechin & Regeneration, Systematic Evaluate Epicatechin)
It’s usually accessible in capsule or stacked components type, usually mixed with nitric oxide boosters or pre-workout dietary supplements for enhanced efficiency.†
Store For Bulking and Slicing Anabolic Precursors
HMB
HMB, or β-hydroxy β-methylbutyrate, is a metabolite of leucine that helps gradual muscle breakdown. For purchasers slicing energy aggressively, HMB might assist help muscle tone and reduce loss throughout calorie restriction.† (Umbrella Evaluate HMB & Energy, Meta-analysis HMB 50+)
Store For Sports activities Efficiency
Carnitine
Carnitine helps power and fats metabolism by serving to the physique use fats as gas. It could actually improve endurance and scale back fatigue, particularly helpful for GLP-1 customers who might have decrease calorie consumption. (NIH ODS Carnitine Truth Sheet, Systematic Evaluate Carnitine & Efficiency)
There are a number of efficient varieties:
- L-Carnitine: helps general metabolism and power.†
- Acetyl-L-Carnitine: crosses the blood-brain barrier and will enhance focus and psychological power.†
- L-Carnitine Tartrate: finest for restoration and decreasing fatigue after train.†
Electrolytes and hydration
GLP-1 medicines typically scale back fluid consumption, which may trigger delicate dehydration. Intra-workout formulation with electrolytes assist substitute these key minerals. They help power, muscle contraction, and restoration after exercises. (Examine GLP-1 Lowers Water Consumption, Electrolytes & Efficiency)
Store For Intra-Exercise Dietary supplements
Multivitamins
When consuming much less meals, it’s simple to overlook important vitamins. A top quality multivitamin fills these gaps whereas supporting immunity, metabolism, and muscle restoration. (Evaluate Multivitamins Fill Gaps)
Search for a performance-focused formulation that embody zinc, magnesium, vitamin D, and B nutritional vitamins. These vitamins are key for power, hormone stability, and muscle upkeep. (Evaluate Nutritional vitamins & Vitality, NCBI Micronutrient Information)
Widespread merchandise to attempt
These are some merchandise I’ve labored with or seen constantly optimistic suggestions on from athletes and purchasers.†
Precision Protein by Hello-Tech Prescribed drugs
Kind: Hydrolyzed Whey Protein with Embedded Enzyme Know-how (EET)
Precision Protein makes use of Embedded Enzyme Know-how (EET) to ship protein in a extra bioavailable type. This expertise breaks down the protein twice. First, throughout manufacturing, and once more while you combine it. This course of releases increased ranges of leucine peptides, which can assist help muscle development and restoration.†
I like Precision Protein for purchasers who want a fast-absorbing shake post-training.†
Macros (might range by taste): Energy: 130 | Fats: 2g | Carbohydrates: 2g | Sugar: 1g | Protein: 25g
Nutrex Creatine + HMB Stack
Kind: Efficiency and Muscle Preservation Stack
This stack consists of Creatine Monohydrate for energy and HMB for decreasing muscle breakdown. †
Collectively, they assist protect energy and lean tissue whereas selling restoration.†
- Creatine Drive: Combine one scoop in 8 oz of water, 1–2 instances day by day.
- HMB 1000: Take two capsules thrice a day; on coaching days, use one serving about an hour earlier than exercises.
Constant use helps efficiency, restoration, and muscle retention when paired with a correct food regimen.†
Store For The Creatine + HMB Stack
Nutrex EAA Plus Hydration
Kind: Important Amino Acids + Electrolytes
This components combines a full EAA complicated with a hydration mix for full restoration help. EAAs assist stimulate muscle protein synthesis, whereas electrolytes preserve you hydrated.†
Key substances embody leucine, isoleucine, valine, lysine, and coconut water focus. It’s supreme earlier than, throughout, or after coaching to enhance restoration and hydration.†
Instructions: Combine one scoop with 10–16 oz of chilly water and drink between meals or throughout exercises.
Store For Nutrex EAAs Plus Hydration
Fireball L Carnitine by High Secret Vitamin
Kind: Fats Metabolism Assist
Fireball L-Carnitine Igniter is formulated to help fats metabolism, focus, and restoration.† It has been well-liked with individuals seeking to improve power with out added stimulants.†
It consists of L-Carnitine L-Tartrate, Acetyl L-Carnitine, LeanGBB, and Paradoxine for efficiency and thermogenesis.†
Instructions: Take one tablespoon about half-hour earlier than train.
Store For Fireball L-Carnitine
EpiSmash by Blackstone Labs
Kind: Pure Muscle Builder with Laxogenin and Epicatechin
EpiSmash combines Laxogenin and Epicatechin to help muscle development, restoration, and efficiency.†
Laxogenin helps scale back cortisol and helps protein synthesis. In the meantime, epicatechin might inhibit myostatin, permitting for larger lean muscle potential.†
This product is nice for each women and men who need to protect or enhance muscle mass naturally whereas slicing.†
Instructions:
- Ladies: 1 capsule day by day with a meal.
- Males: 1–3 capsules day by day with meals.
Vitastack Multi Vitamin by Allmax Vitamin
Kind: Superior Efficiency Multivitamin Pack
Vitastack is a high-dose, all-in-one multivitamin system created for athletes and energetic people. Every pack consists of 9 tablets that help restoration, hydration, focus, and joint well being.†
Key complexes embody:
- Anabolinex: Helps protein synthesis with important amino acids.†
- Electrofuse: Replaces electrolytes misplaced throughout exercises.†
- Skeletocore: Consists of MSM, glucosamine, and chondroitin for joint help.†
- Energoforce: Might assist help focus and psychological efficiency.†
- Cardiopulse: Supplies omega-3s for coronary heart and mind well being.†
- Metabocore: Comprises digestive enzymes for nutrient absorption.†
- Immunocharge: Helps immune perform and mobile safety.†
FAQ
Does Ozempic trigger muscle loss |
|---|
| Some muscle loss can happen whereas utilizing GLP-1 medicines like Ozempic or Wegovy. That is often linked to decreased calorie and protein consumption moderately than the treatment itself. Common train and a high-protein food regimen may also help protect lean mass.† |
Are you able to construct muscle whereas utilizing GLP-1 medicines |
| Sure, you may construct muscle whereas taking GLP-1 medicines. The truth is, I’ve seen purchasers make progress by combining constant coaching with high-protein meals.† |
How a lot protein ought to I eat whereas taking GLP-1 medicines |
| Intention for 0.7 to 1 gram of protein per pound of physique weight every day. Spreading your protein throughout meals helps keep lean mass and restoration. Whey protein shakes could make it simpler to achieve your aim.† |
Do GLP-1 medicines have an effect on exercise efficiency |
| Some individuals I work with discover much less power within the first few weeks, however this usually improves as they discover the precise stability of hydration and vitamin.† |
Are dietary supplements protected to make use of with GLP-1 medicines |
| Commonest sports activities dietary supplements like protein, creatine, amino acids, and multivitamins are typically protected when used as directed. All the time seek the advice of a healthcare skilled earlier than including new merchandise, particularly if in case you have medical circumstances or take prescriptions.† |
What sort of train is finest whereas utilizing GLP-1 medicines |
| A mixture of energy coaching and lightweight cardio works finest. Energy coaching helps keep muscle, whereas cardio helps coronary heart well being and fats loss. Intention for 2 to 4 resistance coaching classes per week.† |
When ought to I take my dietary supplements |
| Take protein or amino acid dietary supplements round exercises or between meals. Creatine might be taken any time of day, and nutritional vitamins are finest with meals. Consistency is extra necessary than timing.† |
Can older adults use dietary supplements whereas on GLP-1 medicines |
| Sure, older adults can profit from dietary supplements that assist protect muscle and energy. Protein, creatine, and HMB are particularly helpful. It’s necessary to test with a healthcare supplier earlier than beginning new dietary supplements.† |
The place to purchase muscle help dietary supplements
You will discover muscle help dietary supplements at Identical Day Dietary supplements.
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Wrapping up
This marks the tip of our put up on Muscle Assist Dietary supplements. Thanks for studying!
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Warnings and unintended effects
GLP-1 medicines like Ozempic and Wegovy ought to solely be used underneath the care of a health care provider. Some individuals might really feel delicate unintended effects comparable to nausea, upset abdomen, diarrhea, or constipation. These often enhance as your physique will get used to the drugs.†
For those who take dietary supplements whereas utilizing GLP-1s, comply with the instructions on the label and begin slowly. Personally, I like to recommend introducing one new complement at a time so you may monitor how your physique responds. Some dietary supplements, like creatine or HMB, might trigger delicate bloating or abdomen discomfort for a number of days.†
Discuss to your physician earlier than beginning any new complement, particularly if in case you have well being issues, are pregnant, or take different medicines. Keep hydrated, eat balanced meals, and take heed to your physique to get one of the best and most secure outcomes.†
Disclaimer
†Please word the intention of the knowledge offered is for reference solely. Moreover, we’re under no circumstances offering medical recommendation or instruction. As a substitute, the knowledge offered on this information/weblog makes use of anecdotal info and accessible research/critiques. Whereas we purpose to take care of and show correct info, we will’t assure it represents the most recent product formulation or info. Subsequently, please go to the producer’s web site if in case you have any issues. Additionally, the knowledge above doesn’t characterize our views right here at Identical Day Dietary supplements. As a substitute, these are the producers’ and customers’ views and data. Moreover, the Meals and Drug Administration has not evaluated these statements. Lastly, these merchandise purpose to not diagnose, deal with, remedy, or forestall illness or sickness.