PROTECT YOUR MUSCLE ON GLP-1S WITH EAAs

GLP-1 drugs like Ozempic and Wegovy have changed the landscape of weight management. They help people lose weight effectively and lower the risk of serious health conditions such as diabetes, heart disease, and even certain cancers.

However, these medications aren’t without drawbacks. One of the most concerning side effects is muscle loss. While some of this loss may be a direct effect of the drug, it’s more often a result of reduced calorie and protein intake, along with a lack of proper exercise while taking GLP-1s.

Losing muscle isn’t just a cosmetic issue—it increases the risk of diabetes, falls, fractures, frailty, and even premature death. Clearly, this is something we want to avoid.

So, what can you do about it?

1. Lift weights.

If you’re in a calorie deficit and not doing resistance training, muscle loss is essentially inevitable. You’ll lose fat, yes—but also a significant amount of muscle. The fix? Strength training. You don’t need to live in the gym; even 20–30 minutes twice per week can make a major difference in preserving muscle during weight loss.

2. Feed your muscles.

Your body needs the right building blocks—amino acids—to maintain and repair muscle tissue. While some amino acids can be produced by the body, others—known as essential amino acids (EAAs)—must come from food or supplements. Without them, your body simply can’t rebuild muscle.

Protein is the main dietary source of these amino acids. Ideally, you’d aim for about 1 gram of protein per pound of body weight per day, but for many people on GLP-1 medications, that’s just not realistic. Reduced appetite and limited stomach space make it difficult to eat that much protein.

That’s where essential amino acid supplements come in. EAAs provide the key muscle-building components without adding calories and without filling up your stomach. About 10 grams of EAAs is equivalent to 20–40 grams of whole protein, depending on how you calculate it. Even better, when taken around your workouts, EAAs can enhance the muscle-building effects of strength training, especially in adults over 35.