GLP-1 medications like semaglutide (Ozempic, Wegovy) and tirzepatide (Mounjaro, Zepbound) are known for impressive weight loss results. But here’s a truth most people don’t realize — if you’re not careful, you could lose muscle mass along with fat.

And that’s a problem. Muscle is your metabolic engine. It helps you burn calories at rest, keeps your body strong, and protects you as you age. The good news? You can build (or at least preserve) muscle while on GLP-1s — and in this guide, we’ll break down exactly how to do it.

Why Muscle Loss Can Happen on GLP-1s

GLP-1 medications suppress appetite and help you eat less, which leads to weight loss. But if your calorie intake drops too low — and you’re not doing resistance training — your body can break down muscle for energy.

In clinical trials, some participants experienced a 10–40% loss of lean mass as part of their total weight loss. While the scale might still look good, your overall body composition could be less healthy.

Step 1: Prioritize Protein Every Day

Muscle needs raw material to grow, and that means protein. Aim for 0.7–1 gram of protein per pound of lean body mass.

Great GLP-1-friendly protein sources:

• Grilled chicken, turkey, lean beef

• Salmon, tuna, cod

• Eggs or egg whites

• Greek yogurt or cottage cheese

• Plant-based protein powders (pea, hemp, soy)

Pro tip from GOAL.MD: Many of our patients use high-protein, small-volume meals to get enough nutrients without feeling overly full, which fits perfectly with GLP-1 appetite suppression.

Step 2: Strength Training is Non-Negotiable

Cardio burns calories, but lifting weights preserves and builds muscle. Even two to three resistance workouts a week can make a difference.

Key guidelines:

• Focus on compound lifts like squats, deadlifts, bench press, and rows.

• Train each muscle group 2x per week.

• Gradually increase resistance or reps over time (progressive overload).

Step 3: Fuel Around Your Workouts

GLP-1s can suppress hunger so much that you skip meals — but training on empty with no recovery nutrition will hurt your progress.

Before your workout:

• A small protein + carb snack (e.g., Greek yogurt with berries) can help performance.

After your workout:

• Prioritize protein + carbs within 2 hours to repair muscle and restore glycogen.

Step 4: Keep an Eye on Calories (But Don’t Go Too Low)

While a calorie deficit is necessary for fat loss, going too low for too long will cost you muscle. For most GLP-1 users, aiming for a modest deficit — not starvation — is key.

GOAL.MD approach: We help patients calculate the sweet spot where they lose fat but keep muscle, using body composition scans and nutrition tracking.

Step 5: Supplement Wisely

You don’t need a ton of supplements, but some can help:

• Whey or plant protein to hit daily targets

• Creatine monohydrate for strength and muscle preservation

• Omega-3s for anti-inflammatory benefits and heart health

• Electrolytes to prevent dehydration on reduced food intake

The GOAL.MD Advantage

At GOAL.MD, we don’t just hand you a prescription and wish you luck. We create personalized GLP-1 + strength plans so you lose fat, keep muscle, and improve metabolic health long-term.

Many of our patients start their journey worried about becoming “skinny fat,” but with the right combination of medication, nutrition, and training — they end up leaner, stronger, and healthier than ever.

Bottom Line

GLP-1s can be a game-changer for weight loss, but muscle preservation is non-negotiable if you want lasting health. Focus on protein, resistance training, strategic fueling, and smart calorie control — and you’ll transform your body in all the right ways.

Ready to protect your muscle while losing fat?
Get your personalized GLP-1 + muscle-preservation plan with GOAL.MD and start your transformation today.