If you happen to watch TV, learn the information, scroll TikTok, or eat any sort of media in any respect, you’ve a minimum of heard of Ozempic and different semaglutide drugs like Wegovy and Rybelsus, in addition to comparable tirzepatide medicine like Mounjaro and Zepbound. These prescription drugs have been initially developed to deal with kind 2 diabetes however have since gained notoriety for a standard, typically 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 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 physician, incretin mimetic medicine will help deal with weight problems and doubtlessly decrease affected person threat for different well being situations, like heart problems.
For a lot of people who find themselves obese or deal with diabetes, these drugs have been game-changing. However they’re not a miracle treatment for all well being considerations. (Taking them received’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 plenty of concerns to weigh earlier than taking drugs 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 charge. Discover out the probability, 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 means of eating regimen, 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 totally different, nevertheless, is the speed at which it disappears. “GLP-1 drugs can lead to higher, extra speedy weight reduction in comparison with different interventions, placing individuals vulnerable 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 adjustments amongst members who used incretin mimetics. The authors discovered that, in most circumstances, recorded weight reduction was predominantly as a consequence of lowered fats mass. However, in practically two-thirds of the research, between 20 and 50 % of the entire 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.
Shedding pounds with out specializing in muscle preservation can contribute to well being points, together with a heightened threat of persistent illness, a slowed metabolism, and lowered bone density, Kumar says.
You may additionally lose the flexibility 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 spot a decline in your steadiness and posture. And contemplating age-related sarcopenia naturally begins after age 30, any drastic weight reduction might compound present points and make it more durable to recoup muscle as you grow old.
“Sadly, it’s changing into an increasing number of widespread for individuals to get entry to treatment however to not the great care that may warn you of those potential unwanted effects, which is why it’s crucial for individuals trying to drop pounds to hunt out holistic, evidence-based care,” Kumar says. “With out the appropriate info and care, individuals 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 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, targets, and wishes 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 eating regimen, however protein is very crucial 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 really helpful each day allowance (RDA) for protein is .8 grams per kilogram of physique weight for many adults, however relying your degree of bodily exercise, chances are you’ll want much more.
2. Work resistance coaching into your routine
“Power coaching will help to stop muscle mass loss, shield bones, and enhance physique composition and metabolic well being for individuals 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 inside the muscle tissue. When the physique repairs that harm, the muscle tissue are rebuilt greater 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 could be a little complicated and typically intimidating. BODi presents all kinds of power and muscle-building packages for everybody, from weight room rookies to veteran lifters.
For 4 weeks of beginner-friendly exercises, try Fireplace and Circulation, 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) could be a tough equation. You want sufficient of a caloric deficit to drop pounds, however you additionally have to eat 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 produce your physique with what it wants. A registered dietitian can consider your distinctive power necessities and assist you to navigate the complexities of dropping pounds whereas constructing and sustaining muscle mass.
Optimizing Your Vitamin on GLP-1 Medicine
Kumar explains that whilst you might eat much less when taking medicine like Ozempic, the aim is not to considerably limit your meals consumption. “It’s to quiet the meals noise and put you again answerable for your eating regimen,” 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 belongings 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 chopping 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.
Eat high-potency meals
“Even when you’ve got a lowered 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 protecting 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. Give attention to protein consumption post-workout, as this era, referred to as the “anabolic window,” is when your muscle tissue are most receptive to protein.
See an MD or dietitian
Additionally, for those who’re fighting sustaining a nutritious diet, don’t be afraid to ask for assist. “Some individuals utilizing GLP-1 drugs share that they don’t discover the identical degree 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 interchange complete meals. However they might assist “fill within the gaps” of minor deficiencies in your eating regimen, and supply 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 individuals expertise issue assembly essential protein necessities as a consequence of urge for food suppression, so including protein shakes and nutrient-dense bars will be useful in sustaining a balanced eating regimen,” Kumar says.
So, whilst you might not really feel hungry for grilled rooster or salmon after a tricky strength-training session, chances are you’ll discover drinks like Shakeology or Beachbody Efficiency Get better, which include between 16 and 20 grams of protein per serving, straightforward to drink.
Different micronutrients (nutritional vitamins and minerals), like iron, vitamin D, vitamin B12, and calcium, are additionally crucial 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 chances are you’ll want. A healthcare skilled can conduct an intensive 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 eating regimen and a constant strength-training routine, however for those who aren’t giving your physique enough time to relaxation and get better, you received’t stave off potential Ozempic muscle loss.
1. Emphasize relaxation
Sleep is crucial to muscle upkeep and progress. One examine revealed in Physiological Experiences discovered that only one evening of complete 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 constantly poor sleep can sabotage your power positive factors.
2. Construct in restoration
Relaxation isn’t nearly sleep. You additionally want to permit your physique to get better between exercises. When your aim is to construct muscle mass, it may be tempting to go all out and prepare day by 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. 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 damaging impact metabolically on skeletal muscle.
Find time for actions that convey 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 for those who’re struggling.
*These statements haven’t been evaluated by the Meals and Drug Administration. This product shouldn’t be supposed to diagnose, deal with, treatment, or stop any illness.
