February 19, 2025 in Fitness, Weight Loss Management, Wellness

Maximizing Results on a GLP-1: The Importance of Protein and Weight-Bearing Exercise

Maximizing Results on a GLP-1: The Importance of Protein and Weight-Bearing Exercise

GLP-1 receptor agonists like semaglutide and tirzepatide have become game-changers in the world of medical weight loss, helping individuals shed excess pounds and improve metabolic health. However, to ensure that weight loss comes primarily from fat rather than muscle, it’s crucial to focus on two key components: adequate protein intake and weight-bearing exercise.

Why Protein Matters on a GLP-1

One of the biggest concerns with rapid weight loss is the potential loss of muscle mass. GLP-1 medications help reduce appetite, which can sometimes lead to inadequate protein intake. Here’s why getting enough protein is essential:

  • Preserves Lean Body Mass – When your body is in a calorie deficit, it may break down muscle tissue for energy if protein intake is too low.
  • Supports Metabolism – Muscle tissue burns more calories at rest than fat, so maintaining muscle helps keep metabolism strong.
  • Enhances Satiety – Protein helps you feel full longer, reducing cravings and preventing overeating.
  • Aids in Recovery – If you’re exercising (which you should be!), protein is crucial for muscle repair and growth.

How Much Protein Do You Need?

A general guideline for individuals on GLP-1s is to consume 0.7 to 1 gram of protein per pound of ideal body weight. For example, if your goal weight is 150 pounds, aim for 105–150 grams of protein per day.

Best Sources of Protein:

  • Lean meats (chicken, turkey, lean beef)
  • Fish & seafood (salmon, shrimp, tuna)
  • Eggs & egg whites
  • Low-fat dairy (Greek yogurt, cottage cheese)
  • Plant-based options (tofu, tempeh, lentils)
  • Protein supplements (whey, casein, plant-based protein powders)

THE ROLE OF WEIGHT BEARING EXERCISE

While GLP-1s help with weight loss, exercise ensures that the weight lost is primarily fat, not muscle. Weight-bearing and resistance training exercises are especially important for:

Preventing Muscle Loss: Lifting weights signals your body to maintain and build muscle.

Strengthening Bones: Weight-bearing activities improve bone density, reducing the risk of osteoporosis.

Boosting Fat Loss: Muscle is metabolically active, meaning the more you have, the more calories you burn.

Improving Body Composition: Losing weight isn’t just about the number on the scale—it’s about maintaining a toned, healthy physique.

Best Weight-Bearing Exercises:

  • Strength Training with bodyweight exercises, dumbbells, and resistance bands
  • Squats, Lunges, Deadlifts are great for building lower body strength
  • Push-ups, Rows, Shoulder Presses help increase upper body strength
  • Walking, Running, Hiking are good weight-bearing cardio activities
  • Pilates & Yoga are great for core strength and flexibility

PUTTING IT ALL TOGETHER

If you’re on a GLP-1 medication and want to maintain a healthy, strong body while losing weight, focus on:

  1. Prioritizing protein at every meal to support muscle retention and recovery.
  2. Incorporating strength training at least 2-3 times per week to maintain muscle mass.
  3. Staying consistent with healthy habits to ensure sustainable, long-term success.

At Peak Health & Fitness, we provide expert guidance on medical weight loss, hormone optimization, and fitness strategies to help you reach your goals safely and effectively. If you need support with nutrition, exercise, or weight loss medications, we’re here to help!

Ready to optimize your health and results? Contact us today!

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