Exercise advice when you take GLP-1s

GLP-1 anti-obesity medications are gaining attention for their rapid weight loss effects, but users are often concerned about maintaining muscle mass during this process. Registered dietitian Aoife Quinn emphasizes the importance of establishing a balanced meal routine, recommending three meals and snacks throughout the day to ensure adequate nutrient intake. She advises adjusting dietary habits based on side effects, such as increasing fiber for constipation or opting for smaller, more frequent meals to combat nausea.

Physiotherapist Dr. Clodagh Toomey highlights that weight loss from these medications can lead to a significant reduction in muscle mass, with studies suggesting that 30 to 40 percent of weight loss may come from fat-free mass, including muscle. To mitigate muscle loss, she recommends incorporating resistance training at least two to three times a week, targeting major muscle groups. For those unable to access a gym, simple exercises like squats and push-ups can be performed at home.

Quinn also addresses protein intake, suggesting that individuals should aim for 1.2 to 1.6 grams of protein per kilogram of body weight daily, distributed across meals and snacks. While whole foods should be prioritized, protein supplements can be beneficial for those struggling to meet their protein needs. Toomey adds that monitoring muscle loss can be subjective, relying on functional strength in daily activities, and stresses the importance of maintaining muscle mass to prevent age-related decline.

Aoife Quinn, registered dietician and Dr Clodagh Toomey, physio and Associate Professor at UL See omnystudio.com/listener for privacy information.