How Do I Preserve Muscle Using A GLP-1?

Here’s a common question – How Do I Preserve Muscle Using a GLP-1? Losing muscle is one of the biggest problems of medications such as Ozempic, Zepbound, and Wegovy. That’s the reality, even though these meds are literally transforming weight loss. These drugs work by suppressing the appetite, (Zepbound is a little more involved than that) so there’s no question they are helping people drop pounds quickly. But here’s the catch – the weight that’s lost includes muscle. (1) In this article, I will provide tips to prevent this, and talk about the importance of protein to help preserve muscle while using these powerful drugs. Ready? Let’s get going!

Here’s a Quick Recap

Preserve Muscle Mass While On a GLP-1
Protein	Creatine	Resistance Exercise	Other Tips
1g per lb bodyweight	5g per day	Workout 3x per week.	Stay hydrated
Spread over 3-4 meals/snacks	Helps preservemuscle	You can use free weightsor machines	Take a multivitamin
Choose lean protein foods	Provides manyother benefits	Use good form
Use whey protein powder		Cardio 4-5x a week

Lose Weight – But Don’t Lose Muscle!

My biggest problem with the term “weight loss” has always been the fact that it does not differentiate between fat and muscle. The average mainstream dieter typically has no concept of this. They just think in terms of losing “weight”. I’m sure they mean fat, but they don’t understand that they should also be trying to hang onto their muscle mass. 

Of course, as bodybuilders and other lifters, we understand that losing muscle isn’t only about strength or looks — it impacts metabolism, energy, and your functional ability. The good news is that you can take steps to protect your muscle mass while using your GLP-1 med of choice. The keys are protein, creatine, and resistance training.

Protein – The Cornerstone of Muscle Preservation

When the typical mainstream dieter starts cutting calories, protein often takes a hit. That’s bad news for your muscles. It’s no secret that as a lifter, you need to eat plenty of protein. That’s a cornerstone principle of working out. Of course, protein goes far beyond merely promoting muscle growth. Let’s find out more!

First, Let’s Define Protein

What is protein? We’ll begin with where the word “protein” came from. The Dutch chemist Gerardus Mulder and the Swedish chemist Jons Jacob Berzelius introduced protein in 1938. The name itself is taken from the Greek word “protos”, which means “of prime importance”. (2) 

Protein is essential for life. The major building blocks of protein are called amino acids. That’s because the name “amino” means nitrogen-containing, and nitrogen is also a primary component of these amino acids. Of the 3 macronutrients (protein, carbohydrates, and fats), protein is different. They all contain carbon, hydrogen, and oxygen atoms, but protein also contains nitrogen atoms. Now, going back to amino acids, there are 20 amino acids that create protein, called proteinogenic amino acids. Protein is formed by long chains of amino acids linked together by peptide bonds.

It’s important to understand that protein does not just serve a single function. Instead, there are thousands of chains or sequences of the above-mentioned amino acids and each one has a function that is determined by its chain. These countless chains of protein do most of the work inside cells. They are required for the structure, function, and regulation of the body’s tissues and organs. Protein performs literally hundreds (if not thousands) of functions in the body every day, and these are functions that are essential to life. (3)

Essential Amino Acids

Of the 20 amino acids mentioned above, only 11 can be made by the body. The 9 that cannot are called Essential Amino Acid and must come from diet and supplements – and that’s a major reason why ingesting enough protein is so important. Consistently lacking protein triggers muscle wasting, severe fatigue, a weakened immune system, and constant hunger. Over time, your body breaks down its own muscle and tissue to survive, leading to hair loss, brittle nails, slow-healing wounds, and a higher risk of bone fractures. (4)

Protein and Your Diet

Just like bodybuilders and other lifters, mainstream dieters need to eat plenty of protein (we’ll talk about how much soon). Therefore, as part of your GLP-1 nutritional strategy, the place to start cutting calories is with sugary, junky carbs and unhealthy fats. Protein calories should never be cut. You can and should change over to lean sources as needed, but never, ever cut your protein intake. (5, 6)

Here’s Your Target Protein Intake

If you are an average man who is working out, aim for 1 gram of protein per pound of bodyweight evenly spaced throughout the day. If you are an average woman working out, aim for .8 grams per pound of bodyweight. The key here is to preserve muscle tissue while you are losing “weight” (think “fat”).

How To Consume Enough Protein

1. Spread your intake across 3–5 meals. Because GLP-1 meds suppress the appetite, small protein-dense meals and shakes are easier to consume than larger portions when your appetite isn’t there.
   
2. Build your meals around lean, high-protein foods such as chicken, fish, lean beef, eggs, Greek yogurt, and cottage cheese. Vegans can go with seitan, lentils, chickpeas, and beans; soy products such as tofu, tempeh, and edamame; nuts and seeds including chia, hemp, and pumpkin seeds.
   
3. Use a whey protein powder to help keep calories down and ensure you’re meeting your daily protein target. For those lifters out there, do not forget your post-workout shake, and consider a casein feed before going to bed: cottage cheese, Greek yogurt, or a casein-based protein powder. The idea is to use a slower-digesting protein to prevent overnight muscle catabolism

Protein Powder Suggestions

Hi-Tech Precision Protein – This exceptional hydrolyzed whey protein powder supports protein synthesis, a key trigger of muscle growth. Plus, it tastes incredible!

NOW Pea Protein – This is a great choice for vegans and provides 25 grams of protein per serving with zero sugar. Talk about quality, pea protein isolate is the only ingredient. 

PEScience Select Protein – Here’s your choice for the nighttime casein feed. Select is a protein powder with 24g of protein coming from Milk Protein Isolate, which consists of 80% casein protein and 20% whey protein, Whey Protein Concentrate 80%, Leucine Peptides.

Creatine – Tested And Proven Effective For Decades

Here’s another essential supplement for preserving muscle while using GLP-1 meds. Creatine has hit the mainstream recently thanks to its positive effect on cognitive function. However, among quite a few other benefits, it has a very long history as one of the safest, most effective natural muscle builders available. If you’re using GLP-1 meds to drop weight, adding creatine to preserve muscle is a smart move. (7)

Dosage

 I suggest taking 5 grams daily, every day. You can take it anytime of the day, but it’s smart to try and take it at the same time each day. Remember to drink plenty of water while using creatine, which you should be doing anyway.

Benefits

• Creatine helps maintain muscle and strength during periods of calorie restriction.
• It has been shown to improve workout performance and recovery.
• Recent research suggests it supports cognitive health.
• Use the original creatine monohydrate version, which is the version that has been proven safe and effective. Plus, it’s inexpensive.

Suggested Supplement

AllMax Creatine Monohydrate – An unflavored powder that mixes with anything.

Resistance Training – It’s Non-Negotiable

Supplements alone won’t preserve your muscle mass, obviously, you have to work out. If you’re a mainstream dieter not used to exercise, it’s time to start. That is, if you want to lose mostly fat and look your best. Exercise using some type of resistance has been shown to be the most effective form of exercise when it comes to muscle preservation while dieting. (8)

Suggested Training Methods

1. Training Frequency: I suggest 3 workouts per week (Push/Pull/Legs).
2. Focus on the basics: You can use machines, or free weights. Do 2-3 exercises for every muscle group. 
3. If you’re new to working out, using good exercise form and proper rep performance should be your priorities. Perform full repetitions and do not rush your reps. 
4. Goal: Maintain or increase your size and strength. 
5. Add cardio 3-5 times a week. 

If you are unsure how to go about it, I recommend joining a gym and working with a trainer. 

Additional Support

While protein and creatine are your foundation, a few extras can help:

• Multivitamin – This covers nutritional gaps that can occur when you’re in a calorie deficit.
  
• Vitamin D and Magnesium – These can be common deficiencies. (9)
  
• Fiber and Probiotics – These can help you tackle constipation, a common GLP-1 side effect. (10)

Hydration

If you are experiencing dehydration, both your mental performance and your in-the-gym performance will suffer. Staying hydrated is necessary for basic survival. For bodybuilders and anyone who works out, it is also a key to the metabolic processes needed for recovery and muscle growth. 

Water is the vehicle that transports nutrients to your cells and removes waste products. Plus, adequate hydration helps maintain blood volume and pressure, ensuring that your cardiovascular system operates at peak efficiency. Also, hydrogen is a component of ATP, your muscle’s primary energy source. Drink plenty of water, but go the extra step with a good hydration supplement. (11, 12)

An Example Daily Supplement Schedule

Morning

Multivitamin and creatine (3–5 g). Optional: Take creatine with your pre-workout on resistance training days, then at this time on your off-days. I suggest NutraBio Base pre-workout. Why? Because it’s a good fit for newbies and experienced exercisers. The versatility of using 1 or 2 scoops allows it to be adjusted to your experience level. Plus, that fact that it’s a “base” formula means it offers a streamlined yet effective nutrient panel at a budget price. 

Workout

As noted, I suggest a Push/Pull/Legs 3 Day split routine, plus cardio 3-5 days a week.

Post-Workout

Drink a whey protein and simple carb shake. Look for 30-50 grams of fast absorbing whey protein and 30-50 grams carbohydrates. The amounts you use should be dependent on size. For example, if you’re 6’5”, you’ll need more protein and carbs than someone who’s 5’7”.

Meals/Snacks

Consume protein-rich foods and protein shakes spread throughout the day. Protein food examples include eggs, Greek yogurt (low sugar), cottage cheese, poultry, fish, lean red meats, beans, low-fat cheeses, and protein powder. Carbohydrate examples include veggies, apples, whole grain bread, oatmeal, berries, and brown rice. In general, think low-glycemic. Fats include almonds, walnuts, avocados, chia seeds, virgin olive oil.

Water

 Drink 80–100 oz daily.

Summary

By now it’s clear that while GLP-1 meds can help you lose weight, you will get the best results using the right strategy. In other words, your goal is to preserve muscle mass while losing primarily fat. In this article I have given you the tips you need to prevent that. All that’s left is to use those tips, and stop by illpumpyouup.com to stock up on my suggested supplements. Otherwise, good luck on your GLP-1 weight loss journey!

References:

1. Wilding, J. P. H., et al. (2021). Once-weekly semaglutide in adults with overweight or obesity. N Engl J Med, 384(11), 989–1002.
2. The Origin of the Word Protein by Hubert Bradford Vickery (http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2598953/pdf/yjbm00343-0001.pdf)
3. Nutrition and Diet Therapy, Cataldo, DeBruyne and Whitney, “The Chemists View of Protein” p.80-81
4. https://www.uclahealth.org/news/article/are-you-getting-enough-protein-heres-what-happens-if-you-dont
5. Morton, R. W., et al. (2018). Protein supplementation on resistance training–induced gains in muscle mass and strength in healthy adults: meta-analysis. Br J Sports Med, 52(6), 376–384.
6. Phillips, S. M., & Van Loon, L. J. (2011). Dietary protein for athletes: From requirements to optimum adaptation. J Sports Sci, 29(Suppl 1), S29–S38.
7. Kreider, R. B., et al. (2017). International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. JISSN, 14(1), 18.
8. Schoenfeld, B. J. (2010). The mechanisms of muscle hypertrophy and their application to resistance training. J Strength Cond Res, 24(10), 2857–2872.
9. Ludvik, B., et al. (2014). Efficacy and safety of once-weekly semaglutide monotherapy versus placebo in patients with type 2 diabetes. Lancet Diabetes & Endocrinology, 2(6), 474–481.
10. Miller, S., et al. (2022). Management of GLP-1 receptor agonist gastrointestinal side effects: Clinical review and practice recommendations. Diabetes Obes Metab, 24(3), 339–348.
11. Judge, L. W., Bellar, D. M., Popp, J. K., Craig, B. W., Schoeff, M. A., Hoover, D. L., Fox, B., Kistler, B. M., & Al-Nawaiseh, A. M. (2021). Hydration to Maximize Performance and Recovery: Knowledge, Attitudes, and Behaviors Among Collegiate Track and Field Throwers. Journal of human kinetics, 79, 111–122. https://doi.org/10.2478/hukin-2021-0065
12. Judelson, D. A., Maresh, C. M., Anderson, J. M., Armstrong, L. E., Casa, D. J., Kraemer, W. J., & Volek, J. S. (2007). Hydration and muscular performance: does fluid balance affect strength, power and high-intensity endurance? Sports medicine (Auckland, N.Z.), 37(10), 907–921. https://doi.org/10.2165/00007256-200737100-00006