Macro partitioning
Resistance exercise and adequate protein intake (1.4-2.4 g/kg body weight) are necessary to preserve lean muscle mass during GLP-1 induced weight loss, as 25-40% of weight lost with GLP-1s may be muscle.
To prevent losing muscle along with fat while on GLP-1s, eat 1.4-2.4 grams of protein per kilogram of body weight daily and engage in regular resistance training. This helps maintain strength and metabolic health, which might otherwise decline by 25-40% of the weight lost.
Of the weight lost with GLP-1 medications, 25%–40% might be from muscle mass. Loss of muscle leads to reductions in strength and balance... much of the loss of muscle with rapid weight loss can be avoided if lifestyle behaviors, particularly regular exercise, are adopted during the weight loss program.
Why this rating
The paper cites specific studies (e.g., reference 24, 29, 30) supporting the efficacy of resistance training and protein in preserving muscle during weight loss.
Source
Health and Well-Being Coaching Adjuvant to GLP-1 Induced Weight Loss
Gary A. Sforzo et al. · American Journal of Lifestyle Medicine · 2024
DOI 10.1177/15598276241302273
Related findings · Macro partitioning
- Total daily protein intake of 1.6 g/kg/day is sufficient for maximizing resistance training-induced muscle gains, with an upper confidence interval of 2.2 g/kg/day.Strong
- Resistance exercise training combined with sufficient dietary protein intake acts synergistically to maximize skeletal muscle hypertrophy, with protein intake saturating around 1.6 g/kg/day for general populations and potentially requiring 2.0-2.2 g/kg/day for resistance-trained individuals.Strong
- Trans fats should be completely eliminated from the diet, as they increase LDL cholesterol, decrease HDL cholesterol, and are directly associated with increased coronary risk.Strong
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