Fitness and Nutrition Guide to GLP-1s

WASHINGTON — Many people face challenges when trying to maintain a healthy weight. Over the last few years, GLP-1 medications, originally intended for type 2 diabetes, have shown promising results in helping with weight loss. However, weight alone isn’t the whole story when it comes to improving your health.

Although GLP-1s can cause rapid weight loss and a reduced appetite, your body still requires a certain amount of energy and nutrient intake to function. Here, we will provide some fitness and nutrition tips for those taking a GLP-1, to help your body retain muscle, boost heart health and stay nourished. 

How Do GLP-1s Work?

GLP-1s, or glucagon-like peptide-1 receptor agonists, are medications that mimic the natural GLP-1 hormone produced in the gut after eating. They work by stimulating insulin secretion, slowing gastric emptying and signaling fullness to the brain. Theoretically, these processes reduce your appetite, leading to lower calorie intake. They can also help to manage blood sugar.

Common GLP-1 Medications

Here are the common types of GLP-1s, and what they’re used for.

• Semaglutide: Ozempic and Wegovy: FDA-approved and initially prescribed for type 2 diabetes, now prescribed for weight loss for people with obesity.
• Tirzepatide: Mounjaro and Zepbound: Research suggests this class helps with weight loss for people with or without type 2 diabetes.

Potential Risks of GLP-1 Medications

The primary potential risks of taking a GLP-1 are similar to the side effects of rapid weight loss, including:

• Loss of lean muscle mass.
• Fatigue and low energy from lower nutrient intake.
• Possible nutrient deficiencies from lower food intake.
• Potential harm to bone density from long-term undernourishment,
• Potential unknown long-term side effects.

Fitness Tips

When your body rapidly loses weight, it’s not just losing fat. Without resistance training, you may also lose muscle mass. The good news is that the right exercise can help you preserve, or even build, muscle while supporting overall health. Here are some exercise tips for muscle retention while taking a GLP-1:

• Resistance Training: Resistance training helps your body retain lean muscle during weight loss. Muscle is not only important for metabolism, but also for balance, energy, and injury prevention.
• Full-Body Strength Exercises: Focus on compound exercises like squats, deadlifts, rows, and presses that activate multiple muscle groups. These build functional and efficient strength that improve activities of daily living.
• Cardio for Heart Health: The Physical Activity Guidelines for Americans recommend at least 150 to 300 minutes of moderate-intensity cardio, or 75 minutes of vigorous-intensity cardio each week. Walking, biking, swimming, or dancing all work and support heart and lung health.

Remember to Start Small. If you’re new to exercise, you don’t need to go too fast, too soon. Start with a few short workouts per week and increase slowly. Consistency matters most.

Nutrition Tips

Because GLP-1s often reduce hunger, it’s easy to accidentally under-eat, making you feel weak, tired, or cause other health issues. Focusing on high-quality foods helps you meet your body’s needs even when you’re not eating much volume.

• Focus on protein: Aim for at least 1.2 to 2.0 grams of protein per kilogram of body weight daily. This helps your body preserve muscle while losing fat.
  • High protein sources:
    • Chicken, turkey and eggs.
    • Greek yogurt and cottage cheese.
    • Lentils, beans, tofu and tempeh.
    • Fish, shrimp and lean cuts of beef.
• Choose nutrient-dense foods: When you’re eating less, quality matters. Choose foods and meals that give you the most nutrition per bite.
  • Nutrient-dense choices:
    • Leafy greens and colorful vegetables.
    • Whole grains like quinoa, oats and brown rice.
    • Healthy fats like avocado, nuts and olive oil.
    • Fruits like berries, bananas and oranges.
• Smoothies can help: If your appetite is low, try a smoothie with protein powder, fruit, nut butter,and greens for a nourishing, drinkable meal.
• Try not to skip meals entirely: Even small, consistent meals or snacks can help your body get the nutrients it needs to function well.

Stay Strong

GLP-1s can be a helpful tool for weight loss, especially when weight is impacting your health. But there is more to health than weight. Your body still needs strength, movement, and nutrients, not just fewer calories. By pairing these medications with smart fitness and nutrition habits, you can support your muscles, protect your heart and feel your best as you navigate your health journey.

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