Protein, strength training and GLP-1 medicines

If you are taking a GLP-1 medicine, such as semaglutide, it can help you lose weight by reducing your appetite. These medicines can lead to a loss of muscle as well as fat. Preserving your strength is important for your health, mobility, and metabolism.

Why protein matters

Protein helps your body build and maintain muscle, repair tissues, and keep your immune system healthy. When losing weight, enough protein can help:

• Preserve muscle mass
• Keep you feeling fuller for longer
• Support recovery after physical activity

Good sources of protein include:

• Lean meat, poultry, and fish
• Eggs
• Beans, lentils, and chickpeas
• Dairy products such as yoghurt and milk
• Nuts and seeds

The risks of losing muscle mass

Muscle is not just important for strength. It plays a key role in your metabolism, balance, and ability to stay active as you get older. Losing too much muscle during weight loss can:

• Lower your strength and make everyday tasks harder
• Reduce your mobility and increase your risk of falls
• Slow down your metabolism, which can make weight regain more likely
• Affect your bone health and posture

This is why protecting muscle is a vital part of any weight loss plan, especially when using medicines that can lead to a rapid reduction in appetite.

The role of strength training Strength training (also called resistance training) helps maintain and build muscle. This type of activity works your muscles against some form of resistance, such as weights, resistance bands, or your own body weight.

Examples include:

• Lifting weights
• Bodyweight exercises like squats, lunges, or push-ups
• Using resistance bands
• Heavy gardening or carrying shopping

The NHS recommends doing muscle-strengthening activities at least twice a week, alongside regular aerobic activity like walking or cycling.

Combining protein and activity

If you are taking a GLP-1 medicine, combining a balanced protein intake with regular strength training can help protect your muscles while you lose fat.

You do not need to make big changes all at once. You could start by adding a source of protein to each meal, or by including a short bodyweight workout twice a week.‍


Speaking to your healthcare team

If you are unsure about how much protein you need or what type of activity is safe for you, speak to your healthcare team. They can give advice based on your health, goals, and any other conditions you may have.

Maintaining your muscle strength is not just about appearance; it is key to staying healthy and active for years to come.