Three Ways to Prevent Muscle Loss While Taking GLP-1s

When you're losing weight quickly—whether through diet, GLP medication, or a new fitness plan—there’s a good chance you’re losing more than just fat. Fast weight loss often includes lean muscle loss, too, which can impact your metabolism, strength, mobility, and even blood sugar control. That’s why it’s essential to be proactive. Preserving muscle is key not just for your current health but for keeping the weight off long-term and maintaining a strong, resilient body. 

1. Support Your Body by Prioritizing the Basics: Sleep and Hydration 

The CDC estimates that approximately 35% of adults in the United States report getting less than 7 hours of sleep per night, which translates to 84 million people! And, when it comes to hydration, nearly 75% drink at most 2.5 cups of water, the equivalent of one bottled water a day. Sleep and hydration have significant restorative powers, especially when taking GLP-1 medication. Let’s explore why prioritizing these simple actions can help with muscle maintenance while taking a GLP-1: 

● First, the body is already prone to muscle loss while taking GLP-1s. Sleep is when the body goes into an active repair and recovery mode - and this is particularly true for muscle. During deep sleep, the body releases Growth Hormone (GH), which drives muscle and tissue repair, helping your body rebuild the muscle fibers that were broken down during exercise or daily activity. 

● Hydration impacts muscle recovery, cramping, and performance, and is essential for helping your body absorb and deliver nutrients, especially when your food intake is lower. While on GLP-1s, people often eat and drink less, which can lead to dehydration and subsequently impair muscle function. Water is also essential for nutrient absorption and transportation, which helps maintain strong and healthy muscles. So keep sipping! 

2. Pay Special Attention to Protein 

Because GLP-1 medications reduce appetite, which can lead to under-eating, it’s essential to take proactive steps to protect lean body mass. Not only does under-eating and eating too little protein result in rapid weight loss, but it can also lead to rapid muscle loss. Protein is key for building and maintaining muscle - it’s made of amino acids, which are like the raw materials your body uses to repair micro-tears in muscle fibers caused by exercise. If protein intake drops too low, your body may start breaking down muscle tissue to obtain the amino acids it needs. This process can lead to muscle loss because the body will pull amino acids from existing muscle tissue.

● Eat enough protein! Aim for 0.7–1g of protein per pound of goal body weight.

● Spread it out throughout the day for best muscle support and digestion.

● Have easy protein sources ready for any meal, such as cooked chicken and boiled eggs. 

Additionally, incorporate protein-rich foods into your meals by adding nuts and seeds or opting for high-protein alternatives like chickpea pasta. 

● Supplements will ensure you get what you need for overall health and vitality. Replenza™ Nutritional Supplements provide a powerful blend of 22 essential vitamins and minerals scientifically formulated for optimal absorption. Crafted with premium-quality ingredients, these tablets ensure you receive the daily nutrients your body needs when taking GLP-1 medication. 

3. Pump Iron! 

Strength training is hands down the best way to give your muscles the signal to grow. To have the energy to pump iron while on GLP-1, implement #1 and #2 above. Adequate sleep, hydration, and protein will allow you to maintain and build muscle while taking your GLP-1 medication. Also, make sure your body is getting the proper nutrients it needs to have energy to work out. 

● Incorporate any type of resistance training into your regimen while on GLP-1 to help build and preserve lean muscle, boost metabolism, and improve bone density and strength. 

● The options are plentiful - you can use free weights, machines, resistance bands, or your body weight. Visit your local gym, or even try a simple bodyweight workout with guidance from a YouTube video. A great option is a beginner's weights workout specifically for those on a GLP-1, by Tracy Steen, linked here. 

● Strive for 2-3 weight training sessions a week. 

● Replenza™ Daily Replenisher is physician formulated for GLP-1 users and is a perfect companion for muscle building and maintenance. The delicious, refreshing drink supports muscle recovery with its unique amino acid blend, while also supporting digestive health and skin elasticity. 

Keep your body humming along while taking GLP-1 medications by prioritizing ways to build and maintain muscle. The Replenza Bundle has the support you need!