GLP-1 Medications & Muscle: How to Keep Your Strength While Losing Weight

The following is for informational purposes only. Please discuss any health/medical issues with your medical team.

Navigating GLP-1 medications like Ozempic or Wegovy involves changes in body composition. It's important to differentiate between fat mass and muscle mass, and to focus on preserving muscle while potentially reducing fat mass.

This blog provides practical guidance for supporting your well-being. We’ll explore nutrition strategies, emphasizing the role of protein in muscle maintenance, and discuss supplements that may contribute to your overall health and body composition goals.

And because life is busy, I've got you covered with two full 7-day meal plans:

🍳 One for the home chefs who love a good skillet sizzle

🥡 And one for the on-the-go crew who barely have time to microwave

Why Muscle Matters (It’s More Than Just Looking Toned)

Muscle isn’t just for flexing—it’s crucial for:

• Metabolism: Muscle burns more calories at rest than fat.

• Blood Sugar Control: It helps absorb glucose, improving insulin sensitivity.

• Daily Strength: Less muscle = feeling more tired, slower, and weaker (no thanks!).

Here’s the catch: GLP-1 medications lead to weight loss mostly by helping you eat less. But when you're in a calorie deficit, your body may also break down muscle—especially if you're not giving it the right signals (nutrition and activity) to hold onto it.

In fact, this study and this study show 25–40% of the weight lost on GLP-1s can come from lean mass (which includes muscle). Don’t panic—there’s good news: you can prevent that.

How to Keep Your Muscle on GLP-1 Meds: Nutrition Tips That Work

1. Protein Is Your Muscle’s Friend

Your body needs protein to maintain muscle. On GLP-1s, your appetite might shrink—but you still need to hit your protein goals!

• Aim for 1.0–1.2g of protein per kilogram of your target weight 

  • Example: If your goal is 150 lbs (68 kg), that’s 70–82g of protein/day

• Spread it out: ~25–35g per meal

• Choose quality: Chicken, eggs, fish, tofu, Greek yogurt, protein powder

Check out this study and this study

2. Don’t Skip Meals (Even If You’re Not Super Hungry)

Yes, GLP-1s suppress appetite. But skipping meals = muscle breakdown risk.

According to this:

• Eat every 4–5 hours

• Prioritize protein at breakfast (eggs, yogurt, protein shake)

• Use shakes or soft options if full quickly

3. Add Omega-3s (aka Muscle Insurance)

These fatty acids help reduce inflammation and may help preserve muscle.

• Eat fatty fish like salmon or sardines 2x/week, or 

• Take 1,000–2,000mg EPA/DHA daily (fish oil supplement)

4. Creatine: A Supplement For Strength Gains

Creatine supports muscle growth by increasing strength and power during training, leading to greater training adaptations.

• Take 3–5g daily especially when paired with strength or resistance training

• Stay hydrated -not only can GLP-1 meds reduce thirst cues, but creatine pulls water from your muscle cells which can result in dehydration, muscle cramping, and headaches-not things you want during a workout!

5. Vitamin D: A Silent Muscle Protector

Low vitamin D = higher risk of weakness and muscle loss.

•   Supplement with 1,000–2,000 IU/day if low 

• Include eggs, salmon, fortified dairy

  
  

6. Balance Your Carbs and Fats

We love protein, but carbs and fats matter too.

• Carbs = workout fuel & muscle recovery 

• Healthy fats = hormones & satiety 

• Best picks: Oats, fruit, sweet potatoes, olive oil, nuts

7-Day Meal Plan: Home-Cooked Edition

Here’s a sample of what a muscle-loving week looks like if you’re cooking at home:

Day	Breakfast	Lunch	Snack	Dinner
1	Omelet + toast + orange	Grilled chicken salad + quinoa	Greek yogurt + almonds	Baked salmon + sweet potato + broccoli
2	Protein oatmeal + berries	Turkey chili	Egg + string cheese	Tofu stir-fry + brown rice
3	Yogurt parfait + turkey sausage	Tuna wraps + quinoa	Shake + rice cakes + PB	Steak + potatoes + spinach
4	High-protein pancakes + berries	Chicken wrap + side salad	Cottage cheese + edamame	Shrimp stir-fry + cauliflower rice
5	Eggs + smoked salmon + toast	Mediterranean bowl	Protein bar + fruit + nuts	Cod + quinoa + asparagus
6	Smoothie + toast	Turkey burger + sweet potato fries	Chickpeas + yogurt	Lentil pasta + turkey
7	Breakfast burrito + fruit	Salmon salad + crackers	Apple + peanut butter + jerky	Turkey meatloaf + mashed cauliflower

7-Day Convenience Meal Plan: On-the-Go Options

No time to cook? No problem. Try these grab-and-go combos:

Day	Breakfast	Lunch	Snack	Dinner
1	Yogurt + banana + protein shake	Grocery rotisserie chicken salad	Jerky + cheese stick	Rotisserie chicken + microwave veggies + rice
2	Starbucks egg bites + latte	Chick-fil-A grilled nuggets + salad	Protein bar + carrots	Chipotle chicken bowl
3	Parfait + boiled egg	Subway turkey sandwich	Cottage cheese + fruit	Restaurant grilled salmon
4	Egg McMuffin + fruit	Quinoa bowl + extra protein	Shake + trail mix	Healthy frozen meal + salad
5	Smoothie + almonds	Panera chicken salad	Snack box	Thin-crust pizza + salad
6	High-protein cereal + Fairlife milk	Chicken sandwich + chili	Yogurt + nuts	Chinese takeout (chicken + broccoli)
7	Diner eggs + toast	Store meal prep bowl	Shake + edamame	Fish tacos or Power Bowl

Final Takeaways

• Eat enough protein, spread across the day

• Supplement with creatine, omega-3s, and vitamin D if needed

• Avoid unnecessary restriction of carbs or fat—balance is key

• Even if you're not hungry, feed your muscles!

• Whether you cook or grab takeout, you can make it work

Ready to get started? Click here to schedule your free discovery call with an online dietitian today!

References

Basturk, B., Koc Ozerson, Z., & Yuksel, A. (2021). Evaluation of the effect of macronutrients combination on blood sugar levels in healthy individuals. Iranian Journal of Public Health, 50(2), 280–287. https://doi.org/10.18502/ijph.v50i2.5340

Christensen, S., Robinson, K., Thomas, S., & Williams, D. R. (2024). Dietary intake by patients taking GLP-1 and dual GIP/GLP-1 receptor agonists: A narrative review and discussion of research needs. Obesity Pillars, 11, 100121. https://doi.org/10.1016/j.obpill.2024.100121

Ferguson, E. J., Seigel, J. W., & McGlory, C. (2021). Omega-3 fatty acids and human skeletal muscle. Current Opinion in Clinical Nutrition & Metabolic Care, 24(2), 114–119. https://doi.org/10.1097/MCO.0000000000000723

Hall, M., Manetta, E., & Tupper, K. (2021). Creatine supplementation: An update. Current Sports Medicine Reports, 20(7), 338–344. https://doi.org/10.1249/JSR.0000000000000863

Margolis, L. M., Allen, J. T., Hatch-McChesney, A., & Pasiakos, S. M. (2021). Coingestion of carbohydrate and protein on muscle glycogen synthesis after exercise: A meta-analysis. Medicine & Science in Sports & Exercise, 53(2), 384–393. https://doi.org/10.1249/MSS.0000000000002476

McCarthy, D., & Berg, A. (2021). Weight loss strategies and the risk of skeletal muscle mass loss. Nutrients, 13(7), 2473. https://doi.org/10.3390/nu13072473

McGlory, C., Calder, P. C., & Nunes, E. A. (2019). The influence of omega-3 fatty acids on skeletal muscle protein turnover in health, disuse, and disease. Frontiers in Nutrition, 6, 144. https://doi.org/10.3389/fnut.2019.00144

MedlinePlus. (n.d.). Semaglutide injection. National Library of Medicine. https://medlineplus.gov/druginfo/meds/a621157.html

Montenegro, K. R., Cruzat, V., Carlessi, R., & Newsholme, P. (2019). Mechanisms of vitamin D action in skeletal muscle. Nutrition Research Reviews, 32(2), 192–204. https://doi.org/10.1017/S0954422419000064

National Institutes of Health. (n.d.). Vitamin D – Fact Sheet for Health Professionals. Office of Dietary Supplements. https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/

Oh, R., Gilani, B., & Uppaluri, K. R. (2023). Low-carbohydrate diet. In StatPearls. StatPearls Publishing. https://www.ncbi.nlm.nih.gov/books/NBK537084/

Pilch, W., Kita, B., Piotrowska, A., et al. (2020). The effect of vitamin D supplementation on the muscle damage after eccentric exercise in young men: A randomized, control trial. Journal of the International Society of Sports Nutrition, 17(1), 53. https://doi.org/10.1186/s12970-020-00386-1

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