Maintaining Lean Muscle Mass While On Semaglutide

Lean muscle mass is essential for overall health, mobility, and physical resilience. For those using semaglutide & tirzepatide (GLP-1s) for weight loss, preserving and building muscle during and after weight loss can be challenging yet critical for achieving a balanced and healthy body composition. In this guide, we’ll dive into how to support muscle mass while reaping the benefits of GLP-1 medication.

Why is Lean Muscle Mass Important?

Lean muscle mass contributes to many aspects of health, including better posture, increased balance, reduced injury risk, and enhanced metabolic health. Maintaining muscle can also help prevent the regaining of fat and keep you feeling strong and energized. Below, we cover actionable steps to maintain and grow muscle while on GLP-1 medication, so you can fully support your weight loss and health goals.

1. Nutrition: Fueling Muscle with the Right Diet

A balanced, protein-rich diet is essential for preserving muscle while losing weight with GLP-1 medication. Here’s how to maximize your dietary approach:

• Prioritize Protein: Aim for 1.2 to 1.6 grams of protein per kilogram of body weight daily. Include a variety of protein sources like lean meats, eggs, fish, dairy, legumes, and plant-based options to ensure you're getting all essential amino acids. It is essential to be getting a minimum of 70g of protein a day for woman, and 100g of protein for men.

• Balance Macronutrients: While protein is essential, don't forget about carbohydrates and fats. Carbs fuel your workouts, while healthy fats are crucial for hormonal balance. Aim for a diet comprising 50-60% carbs, 15-20% protein, and 25-35% fats.

• Avoid Extreme Calorie Deficits: Maintaining a slight calorie surplus, or at least a balance, can support muscle growth and energy levels without undermining weight loss goals.

• Consistent Meal Timing: Eating balanced meals every 3 to 4 hours keeps a steady flow of nutrients to your muscles, helping them recover and grow even while losing weight.

2. Resistance Training: Strengthening Your Foundation

While GLP-1s helps reduce body fat, combining it with resistance training can ensure you retain and grow lean muscle mass. Here are some effective resistance training strategies:

• Focus on Compound Movements: Exercises that target multiple muscle groups, like squats, deadlifts, and pull-ups, maximize muscle activation and are time-efficient.

• Moderate to Heavy Weights with Proper Volume: Aim for 8-12 reps per set, as this range is ideal for muscle growth. Integrate lighter weights and higher reps to improve muscle endurance and promote joint health.

• Progressive Overload: Continuously increase your weights, reps, or sets over time to challenge your muscles, prompting them to grow and adapt.

• Allow Adequate Rest Between Sets: Resting for 60-90 seconds between sets helps your muscles recover enough to maintain intensity throughout your workout.

3. Supplementation: Boosting Your Efforts

While supplements aren’t necessary for everyone, they can provide extra support if you’re serious about building lean muscle mass. Here are some of the top supplements to consider:

• Protein Powder: Whey, casein, or plant-based protein powders are convenient ways to meet daily protein goals.

• Creatine Monohydrate: Known to enhance muscle strength, power, and growth, creatine is one of the most researched supplements. Aim for 3-5 grams daily.

• BCAAs (Branched-Chain Amino Acids): These can reduce muscle breakdown, especially useful during intense workouts or if you’re in a calorie deficit.

• Beta-Alanine: This amino acid can help delay muscle fatigue, allowing you to push harder in your workouts.

4. Rest, Recovery, and Stress Management

Muscle growth doesn’t happen during workouts; it occurs during rest and recovery. Here’s how to prioritize recovery:

• Quality Sleep: Aim for 7-9 hours each night. Sleep is when your body repairs and builds muscle tissue, essential for long-term muscle health.

• Active Recovery: Incorporate low-intensity activities like yoga, stretching, or light cardio on rest days to promote circulation without overloading your muscles.

• Stress Reduction: Chronic stress raises cortisol levels, which can hinder muscle growth. Incorporate relaxation techniques like meditation, breathing exercises, and hobbies to manage stress effectively.

Conclusion: Commit to Your Muscle-Building Journey

Maintaining muscle while losing weight on GLP-1 medication requires a balanced approach of targeted nutrition, effective resistance training, mindful supplementation, and ample rest. This approach not only aids muscle retention but also supports long-term weight management and wellness, enhancing the longevity of your life!

 At Salish Shore Wellness, we’re here to help you create a sustainable and individualized plan, so you can achieve a healthier, stronger body that you feel confident in. Reach out to us today to start your journey toward a happier and healthier life!