In case you watch TV, learn the information, scroll TikTok, or eat any type of media in any respect, you’ve at the very least heard of Ozempic and different semaglutide medicines like Wegovy and Rybelsus, in addition to comparable tirzepatide medication like Mounjaro and Zepbound. These prescription medicines had been initially developed to deal with sort 2 diabetes however have since gained notoriety for a typical, usually 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 Medication.
“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 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 obese or deal with diabetes, these medicines have been game-changing. However they’re not a miracle remedy for all well being issues. (Taking them received’t, for instance, bolster bone well being or broaden 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 numerous issues 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 danger of harm, and a slower metabolic charge. Discover out the chance, amongst different fast weight reduction results, of muscle loss on Ozempic.
Does Ozempic Trigger Muscle Loss?
Medical trials present that individuals who take incretin mimetic medication usually lose muscle mass. However sarcopenia (lack of muscle mass and power) isn’t distinctive to weight reduction medication.
“When somebody loses weight — whether or not by means of weight-reduction 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 totally different, nevertheless, is the speed at which it disappears. “GLP-1 medicines can lead to larger, extra fast weight reduction in comparison with different interventions, placing folks liable to much more muscle mass loss,” Kumar says.
A analysis evaluate revealed in Endocrinology and Metabolism checked out greater than 40 analysis research that reported physique composition adjustments amongst contributors who used incretin mimetics. The authors discovered that, in most circumstances, recorded weight reduction was predominantly on account of diminished fats mass. However, in almost two-thirds of the research, between 20 and 50 % of the entire weight shed could possibly be attributed to the lack of lean mass, a.okay.a. muscle.
The hazards of muscle losing
A fast decline in lean physique mass is regarding for a lot of causes.
Shedding pounds with out specializing in muscle preservation can contribute to well being points, together with a heightened danger of power illness, a slowed metabolism, and diminished bone density, Kumar says.
You might also lose the power 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 power) and see a decline in your stability and posture. And contemplating age-related sarcopenia naturally begins after age 30, any drastic weight reduction could compound present points and make it more durable to recoup muscle as you become old.
“Sadly, it’s changing into an increasing number of frequent for folks to get entry to medicine however to not the excellent care that will warn you of those potential unintended effects, which is why it’s essential for folks seeking to drop some pounds to hunt out holistic, evidence-based care,” Kumar says. “With out the proper data and care, folks experiencing weight reduction with medicine may 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 below the care of a physician, and they need to be a part of a personalized well being plan, as each particular person’s expertise, targets, and desires are totally different. Nevertheless, some common methods will help stop tirzepatide and semaglutide muscle loss.
1. Prioritize protein
Every macronutrient — carbohydrate, fats, and protein — is important to any weight-reduction plan, however protein is particularly essential for constructing and sustaining muscle mass. Your physique wants an sufficient 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 stage of bodily exercise, you might want much more.
2. Work resistance coaching into your routine
“Energy coaching will help to stop muscle mass loss, shield bones, and enhance physique composition and metabolic well being for folks experiencing fast weight reduction,” Kumar says.
Lifting, whether or not you’re utilizing weights, bands, cables, and even your individual physique weight, causes micro-tearing throughout the muscle mass. When the physique repairs that injury, the muscle mass are rebuilt greater and stronger to allow them to deal with extra stress.
In case you’re new to health or have at all times caught to cardio exercises, beginning a resistance-training routine could be a little complicated and typically intimidating. BODi gives all kinds of power and muscle-building applications for everybody, from weight room rookies to veteran lifters.
For 4 weeks of beginner-friendly exercises, try Fireplace and Stream, or amp up the depth with Positive 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) could be a difficult equation. You want sufficient of a caloric deficit to drop some pounds, however you additionally have to eat sufficient energy to gas your exercises (bear in mind, energy = power) and promote muscle protein synthesis.
For a similar causes GLP-1 agonists assist scale back your urge for food, they will 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 navigate the complexities of shedding pounds whereas constructing and sustaining muscle mass.
Optimizing Your Vitamin on GLP-1 Medicine
Kumar explains that when you could eat much less when taking medication like Ozempic, the objective is not to considerably prohibit your meals consumption. “It’s to quiet the meals noise and put you again in charge of your weight-reduction plan,” she says.
In case you 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 below any program or after bariatric surgical procedure — keep away from processed meals, scale back added sugar, and concentrate on entire meals and lean protein.
After reducing out additional 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 you probably 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. “Ingesting sufficient water can also be essential for conserving your digestive system working easily.”
Time your consuming
Factoring the timing of your meals and, extra particularly, your macronutrient consumption may assist you 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, entire 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 mass 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 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 switch entire meals. However they might 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 folks expertise issue assembly needed protein necessities on account of urge for food suppression, so including protein shakes and nutrient-dense bars will be useful in sustaining a balanced weight-reduction plan,” Kumar says.
So, when you could not really feel hungry for grilled rooster or salmon after a tricky strength-training session, you might discover drinks like Shakeology or Beachbody Efficiency Get better, which comprise 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 essential to muscle development and performance.* Nevertheless, it’s by no means a good suggestion to indiscriminately add dietary supplements to your diet plan primarily based on what you assume you might want. A healthcare skilled can conduct a radical evaluation and supply customized supplementation suggestions.
Life-style Modifications for Sustaining Muscle Mass on GLP-1 Medicine
You’ll be able to have a buttoned-up weight-reduction plan and a constant strength-training routine, however if you happen to aren’t giving your physique sufficient time to relaxation and get well, you received’t stave off potential Ozempic muscle loss.
1. Emphasize relaxation
Sleep is essential to muscle upkeep and development. One research revealed in Physiological Stories discovered that only one night time of complete sleep deprivation “induced anabolic [growth] resistance and a procatabolic [decay] atmosphere.”
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 objective is to construct muscle mass, it may be tempting to go all out and practice day by day. However that strategy is a recipe for overuse accidents and burnout.
Keep in mind 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. Handle 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 unfavorable impact metabolically on skeletal muscle.
Find time for actions that carry you pleasure and peace, and experiment with confirmed stress-reduction methods, 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 supposed to diagnose, deal with, remedy, or stop any illness.