Maintaining Muscle on GLP-1 Meds
Prevent muscle loss on GLP-1 medications/bariatric surgery
How to Prevent Muscle Loss on GLP-1s or After Bariatric Surgery
GLP-1 medications and bariatric surgery can be life-changing for those struggling with obesity. They offer significant weight loss and can improve overall health. However, they also come with potential challenges, one of which is muscle loss.
Preventing muscle loss while shedding pounds is crucial because losing too much muscle can slow down metabolism, reduce strength, and make long-term weight maintenance much harder.
We will break down how you can take action to preserve muscle mass during your weight loss journey.
Why Muscle Loss Happens During Weight Loss
Studies show that anti-obesity medications and bariatric surgery can lead to a loss of 10% or more of skeletal muscle mass (which is comparable to TWO decades of aging-related muscle loss in adults over 30!)
Losing muscle isn’t just a cosmetic concern—it can also significantly affect your metabolism and make it harder to maintain weight loss in the long term.
To avoid these issues, it’s vital to focus on preventing muscle loss while losing fat.
GLP-1 medications and bariatric surgery promote weight loss by reducing appetite and calorie intake, but they also impact how the body processes and absorbs nutrients. Both treatments can disrupt muscle protein turnover—the process by which your body breaks down and rebuilds muscle tissue.
GLP-1 medications, for example, reduce appetite and slow digestion, which can make it harder to consume enough protein, a key nutrient for muscle maintenance. When protein intake is insufficient, the body may break down muscle for energy instead of using fat.
Bariatric surgery, on the other hand, alters the digestive system in a way that can make it more challenging to absorb the nutrients necessary for muscle preservation—even if you follow a high-protein diet. This means that if you're undergoing bariatric surgery or using GLP-1s, it's essential to proactively support muscle retention through diet and exercise.
4 Key Strategies to Prevent Muscle Loss
Prioritize Protein Intake
Protein is the building block of muscle, and without enough of it, the body may start to break down muscle tissue for energy
Some excellent protein sources include:
Meat, Fish, and Poultry: Chicken, turkey, lean beef and pork, salmon, tuna, and shrimp
Eggs and Low-Fat Dairy: Whole eggs, Greek yogurt, cottage cheese, and milk
Soy Products and Meat Alternatives: Tofu, tempeh, and seitan
Legumes: Lentils, chickpeas, black beans, and edamame
Protein Supplements: Check out our Protein Powder and Shake Recs and our Protein and Snack Bar Recs
Incorporate Strength Training
Strength training is one of the most effective ways to preserve muscle mass while losing weight. At least two to three resistance training sessions per week can help maintain lean body mass, improve metabolism, and keep your muscles strong.
If you're new to exercise, start with bodyweight exercises or resistance bands at home. Once you feel comfortable, you can progress to using dumbbells or machines at the gym.
Check out our Start Exercising Guide
Here are some beginner-friendly exercises to consider:
Bodyweight exercises: Squats, lunges, push-ups, and wall sits
Resistance bands: Rows, bicep curls, and shoulder presses
Weight training: Dumbbells, kettlebells, or resistance machines
Stay Hydrated
Hydration is crucial for muscle function, recovery, and overall performance. Dehydration can lead to muscle cramps, fatigue, and breakdown.
Check out our Hydration Guide
Additionally, consume hydrating foods such as cucumbers, watermelon, and leafy greens.
Support Muscle Growth with Micronutrients
Certain vitamins and minerals are essential for muscle function, and deficiencies can increase the risk of muscle loss. GLP-1 users and bariatric surgery patients are particularly at risk for these deficiencies due to altered nutrient absorption.
For GLP-1 medication users, consider
Vitamin D, iron, and vitamin B12 to support muscle health.
Calcium for bone and muscle function.
For bariatric surgery patients, consider:
Bariatric-specific multivitamins: These should contain iron, vitamin D, vitamin B12, and calcium.
Remember, it’s always important to consult with your doctor before starting any new vitamins.
Mechanick et al., 2025. DOI: 10.1111/obr.13841 Yeh et al., 2022. PMC9285034
Almandoz et al., 2024. DOI: 10.1002/oby.24067 Moore et al., 2014. PMC4939566