Protein & strength training on GLP-1 medicines

Also known as:

Preserving muscle during weight loss

How to keep muscle while appetite falls: lift, prioritize protein and track strength.

Written and reviewed by Farhan Tahir, MD · Last reviewed

Nov 9, 2026

VIDEO LESSON

IN THE STUDIO

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ANIMATED EXPLAINER · PROTECTING MUSCLE

STEP 1 OF 4

Appetite falls

Less food can mean less protein.

Why it matters

Some of the weight lost on any diet or medicine is lean mass. Smaller appetites on GLP-1 medicines make it easy to under-eat protein.

What to do

• Resistance training for all major muscle groups at least 2 to 3 days a week

• Protein at every meal; many experts suggest 1.0 to 1.2 g per kg per day or more during weight loss, unless kidney disease limits intake

• Eat protein first when appetite is small

• Track strength, not just weight

Good to know

A registered dietitian can tailor protein targets, especially with diabetes or kidney disease.

Key studies and references

1. Bauer J, et al. Evidence-based recommendations for optimal dietary protein intake in older people (PROT-AGE). J Am Med Dir Assoc. 2013

2. Villareal DT, et al. Aerobic or resistance exercise, or both, in dieting obese older adults. N Engl J Med. 2017

Trusted resources

• CDC: Physical activity basics

Educational content only, written and reviewed by Farhan Tahir, MD. It does not replace individual medical advice. For sudden chest pain, trouble breathing or stroke symptoms, call 911.

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