Muscle Loss on GLP-1? What You Need to Know

Why Muscle Loss May Happen on GLP-1s

GLP-1 medications work by mimicking a natural hormone that slows down digestion, increases feelings of fullness, and helps regulate blood sugar levels. As a result, most people eat less, especially during the first few months of therapy.

While that can support weight loss, it may also lead to unintended consequences:

• Eating fewer total calories often means less protein, unless it's prioritized.
  
• The body may break down muscle tissue during weight loss if it’s not getting enough amino acids from the diet.
  
• A 2024 review found that 20-39% of total weight lost during GLP-1 therapy may come from lean body mass, including skeletal muscle 

Muscle loss not only slows metabolism but may also reduce functional strength, increase fatigue, and impact long-term health.

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Why Preserving Muscle Matters

Muscle isn’t just about aesthetics; it’s critical for:

• Basal metabolic rate (BMR): Muscle burns more calories at rest than fat
  
• Strength and mobility: Especially important as we age
  
• Glucose regulation: Muscle helps buffer blood sugar fluctuations
  
• Bone support: Maintains posture and reduces fall risk
  
  

Losing lean mass too quickly may stall weight loss, make it harder to maintain results, and even increase the risk of regaining fat in the long term.

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What the Research Says

Clinical studies have confirmed the risk of lean mass loss during caloric restriction, including GLP-1 therapy:

• A 2024 review in Diabetes, Obesity and Metabolism found that patients taking GLP-1 medications lost both fat mass and lean mass, with lean mass accounting for up to 39% of total weight lost in some trials.
  
  
• Another study found that patients who prioritized protein intake and resistance training preserved more muscle and maintained a higher resting metabolic rate during treatment.
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How Protein Intake May Help

Your body needs protein every day to build, maintain, and repair muscle tissue. But when GLP-1s reduce your appetite, it’s easy to fall short, especially if you're eating smaller portions or skipping meals altogether.

Signs you may not be getting enough protein:

• Persistent fatigue or weakness
  
• Slower recovery from exercise
  
• Thinning hair or brittle nails
  
• Feeling full quickly but still low on energy
  
• Unexplained muscle soreness
  
  

General recommendations for active adults suggest 1.2–2.0 grams of protein per kilogram of body weight, depending on goals and activity level. But if you're eating less overall, supplementing with protein becomes even more important.

Why Gainful Lean Protein May be An Option

Gainful Lean Protein is designed for individuals who need high-quality, easily digestible protein, especially when eating less during GLP-1 therapy.

What sets it apart:

• Personalized formulas based on your body composition and goals
  
• Options for whey or plant-based protein to fit different preferences and tolerances
  
• No added sugar and easily digestible, ideal for sensitive stomachs
  
• Low volume, high protein density, making it easier to meet daily needs 

Because muscle preservation depends on daily amino acid availability, consistent intake, even in small, manageable amounts, can help support your strength, metabolism, and overall progress.

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Tips to Preserve Muscle While on GLP-1s

Here are some simple, evidence-informed ways to help maintain muscle during treatment:

1. Include Protein With Every Meal

Even small portions help. Aim for 20–30g of protein per meal, especially at breakfast and lunch when intake is typically lowest.

2. Use a Protein Supplement

A scoop of protein powder, such as Gainful Lean Protein, may help you meet your daily protein target, especially on days when your appetite is low.

3. Incorporate Resistance Training

Light strength training (bodyweight, resistance bands, or weights) 2–3 times per week can stimulate muscle maintenance during weight loss.

4. Stay Consistent

Protein intake is most effective when spread throughout the day. If you can’t eat a full meal, a shake or protein-based snack is a helpful alternative.

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Conclusion: How to Support Muscle on GLP-1s

GLP-1 medications offer an effective tool for weight and metabolic health, but protecting your muscles during treatment is just as important as losing fat.

By prioritizing adequate protein intake, staying active, and using supportive tools like Gainful Lean Protein, you can help your body preserve lean mass and stay strong as the weight comes off.

Eden connects individuals with independent, licensed healthcare providers who can help monitor your treatment plan, including weight, strength, and body composition changes. And with Gainful’s personalized supplements, you have the tools to support your goals, without guessing. Please note that you should consult with your provider prior to making any changes. 

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Explore More from This Series:

• The 4 Most Common Side Effects of GLP-1s and How to Manage Them
• Why You're Feeling Sluggish: The Hidden Dehydration Effect of GLP-1s
• Gut Trouble on GLP-1s? How to Support Your Digestion
  
• The Nutrition Gap No One Talks About on GLP-1s
  
• What a Balanced GLP-1 Routine Looks Like
  
• Ask a Provider: Do I Really Need Supplements on GLP-1s?
  
• How to Stick With Your GLP-1 Plan Long Term

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