When you 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 medicines like Wegovy and Rybelsus, in addition to comparable tirzepatide medicine like Mounjaro and Zepbound. These prescription medicines have been initially developed to deal with sort 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 alerts fullness to the mind,” she explains. When prescribed by a physician, incretin mimetic medicine may 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 cope with diabetes, these medicines 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 develop your cardio capability.)
There is also the potential for undesirable negative effects. From minor gastrointestinal discomfort to extra regarding points with long-term implications, there are numerous concerns to weigh earlier than taking medicines 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 charge. 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 medicine sometimes lose muscle mass. However sarcopenia (lack of muscle mass and energy) isn’t distinctive to weight reduction medicine.
“When somebody loses weight — whether or not by eating regimen, 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 better, extra speedy weight reduction in comparison with different interventions, placing individuals vulnerable to much more muscle mass loss,” Kumar says.
A analysis overview 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 resulting from decreased fats mass. However, in almost two-thirds of the research, between 20 and 50 p.c of the whole weight shed may very well be attributed to the lack of lean mass, a.okay.a. muscle.
The hazards 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 danger of continual illness, a slowed metabolism, and decreased 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 an airport with out core and upper-body energy) and see 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 increasingly widespread for individuals to get entry to remedy however to not the great care that may warn you of those potential negative effects, which is why it’s essential for individuals trying to drop some weight to hunt out holistic, evidence-based care,” Kumar says. “With out the best data and care, individuals experiencing weight reduction with remedy 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 custom-made well being plan, as each particular person’s expertise, targets, and desires are totally different. Nonetheless, some common methods may help forestall tirzepatide and semaglutide muscle loss.
1. Prioritize protein
Every macronutrient — carbohydrate, fats, and protein — is crucial to any eating regimen, however protein is very essential for constructing and sustaining muscle mass. Your physique wants an satisfactory quantity of protein for muscle protein synthesis, the method by which amino acids (the constructing blocks of protein) flip into muscle protein.
The beneficial each day allowance (RDA) for protein is .8 grams per kilogram of physique weight for many adults, however relying your degree of bodily exercise, you could want much more.
2. Work resistance coaching into your routine
“Power coaching may help to forestall muscle mass loss, defend 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 throughout the muscle groups. When the physique repairs that harm, the muscle groups are rebuilt greater and stronger to allow them to deal with extra stress.
When you’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 affords all kinds of energy and muscle-building packages for everybody, from weight room rookies to veteran lifters.
For 4 weeks of beginner-friendly exercises, take a look at Hearth and Movement, or amp up the depth with Certain Factor, which focuses on endurance and power-based energy coaching.
3. Gas 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 some weight, however you additionally must eat satisfactory 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 will 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 navigate the complexities of shedding 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 objective is not to considerably limit your meals consumption. “It’s to quiet the meals noise and put you again in command of your eating regimen,” she says.
When 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 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 give attention to entire meals and lean protein.
After slicing 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.
Devour high-potency meals
“Even in case 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 preserving 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 popular 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. Give attention to protein consumption post-workout, as this era, referred to as the “anabolic window,” is when your muscle groups are most receptive to protein.
See an MD or dietitian
Additionally, when you’re combating sustaining a nutritious diet, don’t be afraid to ask for assist. “Some individuals utilizing GLP-1 medicines 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, speak to your healthcare supplier,” Kumar says.
Supplementing to Assist Protect Muscle on GLP-1 Medicine
Dietary supplements aren’t designed to interchange entire meals. However they could assist “fill within the gaps” of minor deficiencies in your eating regimen, and provide nourishment when consuming a conventional 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 obligatory protein necessities resulting from 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, you could discover drinks like Shakeology or Beachbody Efficiency Recuperate, 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 progress and performance.* Nonetheless, it’s by no means a good suggestion to indiscriminately add dietary supplements to your vitamin plan based mostly on what you suppose you could want. A healthcare skilled can conduct a radical evaluation and supply personalised supplementation suggestions.
Life-style Adjustments for Sustaining Muscle Mass on GLP-1 Medicine
You possibly can have a buttoned-up eating regimen and a constant strength-training routine, however when you aren’t giving your physique satisfactory time to relaxation and get better, you received’t stave off potential Ozempic muscle loss.
1. Emphasize relaxation
Sleep is essential to muscle upkeep and progress. One examine revealed in Physiological Stories 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 aspects.
2. Construct in restoration
Relaxation isn’t nearly sleep. You additionally want to permit your physique to get better 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 method 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. Be 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 detrimental 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 when you’re struggling.
*These statements haven’t been evaluated by the Meals and Drug Administration. This product just isn’t meant to diagnose, deal with, treatment, or forestall any illness.