The use of GLP-1 medications (such as Wegovy and Ozempic) for losing weight continue to rise, and the results can be life-changing. There’s significant concern that’s showing up in the news, including The Wall Street Journal, that the risk of losing lean body mass including muscle along with the loss of fat is becoming more common. Studies show that 25 to 40 percent of total weight lost may be lean body mass. Preserving muscle mass is vital for metabolic health, physical strength, bone density and overall health.

There are several key strategies involving nutrition, exercise and targeted supplementation that can help us protect our strength and maintain healthy body composition while on GLP-1 therapy.

Maximizing our protein intake is highly important. Protein is the essential building block to repair and maintain muscle tissue. Protein needs may be higher when restricting calories. Aim for 0.5 to 0.9 grams of protein per pound of body weight. Spread the protein throughout the day, rather than concentrating on one meal. Twenty to 30 grams of protein at each meal can optimize muscle protein synthesis.

Focus on high-quality sources such as lean meats, fish, eggs, dairy (Greek yogurt), legumes, nuts and seeds. Intake of daily protein can be easily boosted by adding collagen peptides into coffee or tea, blending cottage cheese into sauces or adding hemp seeds or nut butters to oatmeal.

While aerobic exercise is important for the cardiovascular system, resistance or strength training is widely considered to be the single most powerful intervention for preserving lean muscle mass during weight loss. Incorporate strength training into exercise routines two to three times per week to stimulate muscle growth and counteract rapid weight-loss effects. Using free weights, resistance bands and one’s own body weight are all effective. Squats, wall push-ups and seated leg raises are an easy way to start. Include 150 minutes of moderate-intensity aerobic activity per week (brisk walking, cycling, swimming) to round out an exercise program.

In addition to whole foods, specific supplements can be very helpful in supporting muscle retention and growth. Creatine Monohydrate is one of the most studied supplements for muscle health and helps support strength and lean body mass. It can be most effective when combined with resistance exercise.

Protein powders and bars such as whey or plant-based products can fill nutritional gaps when food intake is limited. Incorporating a peptide bar or GLP-1 Collagen Peptide product can be very helpful.

For energy support, supplements designed to support ATP production may be beneficial for cellular energy.

Remember, muscle holds a significant amount of water, so staying hydrated is important for muscle function and recovery, and to lessen the chance of experiencing fatigue or cramps. Aim to drink one-half of one’s body weight in ounces of water throughout each day.

Maintain an open dialog with one's healthcare team, letting them know if  any side effects from the GLP-1 medication are being experienced. Monitor changes in one’s body composition and discuss exercise and nutritional plans with one’s practitioner or registered nutritionist to ensure the approach is personalized and optimized for one’s special health needs.

Dr. Gary Kracoff is a registered pharmacist with a degree in natural medicine at the Johnson Compounding and Wellness Center, at 577 Main St., Waltham, MA. Consultations with their professional pharmacists and dieticians are also offered. For more information, call 781-893-3870 ext. 2, email [email protected] or visit NaturalCompounder.com.