GLP-1 Care Companion

Support & Patterns Hub

Muscle & Metabolic Health

Protect lean mass and stay strong

Strategic protein and resistance training to maintain muscle during weight loss.

Protein Targets

1.6–2.2g per kg target weight

Distribute protein evenly across breakfast, lunch, dinner, and snacks.

Resistance Training

2x per week strength sessions

Focus on major muscle groups with bands, dumbbells, or bodyweight.

Metabolic Support

Track progress and adjust

Monitor energy, strength, and body composition with your clinician.

Complete Muscle Protection Guide

Build and maintain lean mass during GLP-1 therapy

Comprehensive strategies combining protein timing, resistance training, and metabolic support to preserve muscle and strength.

Protein rich foods

Strategy #1

Protein targets & timing

Strategic protein distribution throughout the day to maximize muscle protein synthesis and minimize muscle loss during weight reduction.

Daily Protein Goals

  • Target range: 1.6–2.2 g/kg or 0.7–1.0 g/lb of target body weight (confirm with clinician / GP).
  • Example calculation: 75kg (165 lbs) target = 120–165g protein daily.
  • Higher end (2.0–2.2 g/kg): For active individuals, those with significant muscle loss concerns, or older adults.
  • Lower end (1.6–1.8 g/kg): For less active individuals or those with better appetite tolerance.
  • Track for 3–5 days: Use a food diary or app to learn your current baseline before adjusting.

Meal Distribution

  • 20–30g per meal: Distribute protein evenly across 4–5 eating occasions (breakfast, lunch, dinner, 1–2 snacks).
  • Why even distribution matters: Muscle protein synthesis peaks at ~20–30g per meal; excess protein in one meal doesn't compensate for low intake at others.
  • Breakfast priority: Start the day with 20–30g to break overnight fasting and support morning metabolism.
  • Post-workout timing: Consume 20–30g within 1–2 hours of resistance training for optimal recovery.

High-Quality Protein Sources

  • Animal sources: Eggs (6g each), chicken breast (25–30g per 100g), white fish (20–25g per 100g), Greek yogurt (15–20g per 240ml), cottage cheese (14g per 120ml).
  • Plant sources: Tofu (10–15g per 120ml), lentils (18g per 200g cooked), chickpeas (15g per 200g), quinoa (8g per 200g cooked).
  • Supplements: Clear whey isolate (25g per 30ml scoop), casein protein (slow-digesting, good for evening), collagen peptides (10–20g, supports connective tissue).
  • Low-appetite options: Ready-to-drink shakes, protein water, Greek yogurt smoothies, soft scrambled eggs.

Protein Quality & Leucine

  • Leucine threshold: Aim for 2.5–3g leucine per meal to trigger muscle protein synthesis (found in 20–30g high-quality protein).
  • Complete proteins: Animal sources and soy contain all essential amino acids; combine plant sources (rice + beans) for completeness.
  • Digestibility: Choose easily digestible forms during nausea (whey, eggs, fish) over tougher cuts (steak, pork chops).
Resistance training

Strategy #2

Resistance training protocol

Evidence-based strength training to signal muscle retention and maintain metabolic rate during caloric deficit.

Training Frequency & Volume

  • Minimum effective dose: 2 sessions per week, targeting all major muscle groups.
  • Optimal frequency: 3 sessions per week if energy allows (e.g., Monday, Wednesday, Friday).
  • Session duration: 20–40 minutes per session; quality over quantity.
  • Rest between sessions: 48–72 hours for same muscle groups to allow recovery.

Exercise Selection

  • Lower body: Squats (bodyweight or goblet), lunges, step-ups, glute bridges, sit-to-stands (chair squats).
  • Upper body push: Push-ups (wall, incline, or floor), chest press (dumbbells or bands), shoulder press.
  • Upper body pull: Rows (bands or dumbbells), lat pulldowns (bands), bicep curls.
  • Core: Planks (front, side), dead bugs, bird dogs, pallof press (anti-rotation).
  • Carries: Farmer's carries (walk with weights), suitcase carries (one-sided), overhead carries.

Sets, Reps & Intensity

  • Sets per exercise: 2–3 sets per movement.
  • Rep range: 8–15 reps per set (moderate weight, controlled tempo).
  • Intensity: Light-to-moderate load (2–5 kg / 5–10 lbs dumbbells, or medium resistance bands).
  • Tempo: 2 seconds down (eccentric), 1 second pause, 1 second up (concentric).
  • Rest between sets: 60–90 seconds; use for hydration and breathing.
  • Progression: Increase reps first (to 15), then add weight or resistance gradually.

Sample Full-Body Session (30 min)

  • Warm-up (5 min): Light walking, arm circles, leg swings, bodyweight squats.
  • Goblet squats: 3 sets × 10–12 reps (hold dumbbell at chest).
  • Push-ups: 3 sets × 8–12 reps (modify on knees or incline if needed).
  • Dumbbell rows: 3 sets × 10–12 reps per arm.
  • Glute bridges: 2 sets × 15 reps (bodyweight or add weight on hips).
  • Plank: 2 sets × 20–40 seconds hold.
  • Cool-down (5 min): Gentle stretching, deep breathing.

Safety & Modifications

  • Stop if dizzy or lightheaded: Sit down, hydrate, and rest; report to clinician / GP.
  • Low energy days: Reduce sets to 2, lower weight, or do bodyweight only.
  • Nausea flares: Skip training; resume when symptoms improve (don't train through severe nausea).
  • Clear with clinician first: Especially if you have cardiovascular concerns, joint issues, or are new to exercise.

Metabolic Support & Tracking

Monitor progress and optimize results

Data-driven strategies to track muscle retention, energy levels, and metabolic health throughout your GLP-1 journey.

📊 Weekly Rhythm & Planning

Align nutrition and training with your medication schedule:

Dose Day (Day 1)
  • Meals: Keep portions smallest and leanest; focus on easily digestible protein (eggs, yogurt, clear whey).
  • Hydration: Prioritize fluids (2–2.5 litres / 64–80 fl oz); sip 120–240ml (4–8 fl oz) every hour.
  • Activity: Light walking only (10–15 min, 2–3 times); avoid resistance training.
  • Goal: Minimize nausea, maintain hydration, hit minimum protein (1.2–1.4 g/kg).
Days 2–3 (Early Post-Dose)
  • Meals: Add soft proteins (poached fish, tofu, cottage cheese); increase portion sizes gradually.
  • Carbs: Introduce small portions (60–90g / 2–3 oz cooked rice, potato, oats) if tolerated.
  • Activity: Short walks after meals (15–20 min); consider light resistance session if feeling well.
  • Goal: Rebuild appetite, reach protein target (1.6–2.0 g/kg), gentle movement.
Days 4–7 (Peak Tolerance)
  • Meals: Full protein portions (20–30g per meal); add variety (chicken, fish, legumes).
  • Training: Schedule 1–2 resistance sessions (full-body or split); prioritize recovery nutrition.
  • Carbs: Moderate portions post-workout (90–120g / 3–4 oz) to support energy and recovery.
  • Goal: Maximize muscle protein synthesis, complete strength sessions, maintain energy.

🍚 Energy & Carbohydrate Strategy

Use carbs strategically to support training and metabolic health:

Carb Timing
  • Pre-workout (1–2 hours before): 30–60g easily digestible carbs (banana, toast, oats) for energy.
  • Post-workout (within 1–2 hours): 60–120g carbs (rice, potato, pasta) + 20–30g protein for recovery and glycogen replenishment.
  • Non-training days: Lower carb intake (90–150g total daily); prioritize protein and vegetables.
  • Evening meals: Moderate carbs (60–90g) to support sleep and overnight recovery.
Best Carb Sources
  • Starches: White rice, jasmine rice, potatoes (white, sweet), oats, quinoa, pasta.
  • Fruits: Bananas, berries, apples, oranges (pair with protein to blunt blood sugar spikes).
  • Whole grains: Brown rice, whole wheat bread, whole grain pasta (introduce gradually).
  • Avoid: Large sugary drinks, candy, pastries; use whole food sources instead.
Carb-Protein Pairing
  • Always pair carbs with protein to improve blood sugar stability and reduce nausea risk.
  • Example: Rice + grilled chicken, oats + Greek yogurt, banana + protein shake.
  • Avoid eating carbs alone, especially simple sugars (juice, soda, candy).

📝 Progress Tracking & Data

Monitor key metrics to assess muscle retention and metabolic health:

Body Composition Metrics
  • Weekly weight: Same day/time, same scale, after bathroom, before eating (track trend, not daily fluctuations).
  • Waist circumference: Measure at navel level, relaxed (not sucked in); track monthly.
  • Strength benchmarks: Track reps/weight for key exercises (e.g., squats, push-ups) every 2–4 weeks.
  • Photos: Front, side, back in consistent lighting/clothing every 4 weeks (often more telling than scale).
  • Clothing fit: Note how clothes fit (looser waist, tighter shoulders = good muscle retention).
Energy & Performance
  • Daily energy levels: Rate 1–10 each morning and evening; track patterns.
  • Training performance: Can you maintain or increase reps/weight? Declining strength may signal inadequate protein or recovery.
  • Recovery time: How long does muscle soreness last? Prolonged soreness (4+ days) may indicate overtraining or under-nutrition.
  • Sleep quality: 7–9 hours per night; poor sleep impairs muscle recovery and increases muscle loss risk.
Nutrition Logs
  • Protein intake: Track daily totals for 3–5 days per month to ensure you're hitting targets.
  • Meal timing: Note when you eat relative to training and medication dose.
  • Appetite patterns: Track hunger/fullness levels (1–10 scale) to identify best eating windows.
  • Symptom correlation: Log nausea, energy dips, lightheadedness with food/activity to identify triggers.

🩺 Clinical Check-Ins

What to discuss with your clinician / GP at appointments:

Bring to Appointments
  • Weight trend: Graph or table showing weekly weights over past 4–8 weeks.
  • Protein logs: Sample 3–5 day food diary showing protein distribution and totals.
  • Training log: Frequency, exercises, sets/reps, any difficulties or dizziness episodes.
  • Symptom diary: Nausea severity by day, energy levels, lightheaded episodes, hydration volumes.
  • Specific questions: Write down 2–3 focused questions before each visit.
Red Flags to Report
  • Rapid muscle loss: Noticeable weakness, difficulty with daily tasks, significant strength decline.
  • Excessive fatigue: Unable to complete normal activities or workouts despite adequate rest.
  • Persistent dizziness: Lightheadedness during or after exercise, especially if worsening.
  • Very low protein intake: Consistently below 1.0 g/kg (0.45 g/lb) due to nausea or appetite loss.
  • Unintended rapid weight loss: More than 1–1.5 kg / 2–3 lbs per week for multiple weeks.
Never Self-Adjust
  • Medication doses: Always consult clinician / GP before changing GLP-1 dose or timing.
  • Stopping medication: Don't stop abruptly; discuss concerns and taper if needed.
  • Adding supplements: Review protein powders, creatine, or other supplements with clinician first.

💡 Advanced Tips for Muscle Retention

  • Prioritize sleep: 7–9 hours per night; muscle recovery and growth hormone release occur during deep sleep.
  • Manage stress: High cortisol (stress hormone) promotes muscle breakdown; practice relaxation techniques (meditation, deep breathing, gentle yoga).
  • Stay consistent: 2–3 resistance sessions per week is far more effective than sporadic intense workouts.
  • Progressive overload: Gradually increase reps, weight, or resistance every 2–4 weeks to continue signaling muscle retention.
  • Consider creatine: 3–5g daily (discuss with clinician); supports strength, muscle mass, and may reduce muscle loss during caloric deficit.
  • Vitamin D & calcium: Ensure adequate intake (sunlight, fortified foods, or supplements) to support bone and muscle health.
  • Hydration for performance: Dehydration impairs strength and recovery; maintain 2–2.5 litres / 64–80 fl oz daily.
  • Don't fear weight training: Resistance training won't make you "bulky" during weight loss; it preserves muscle and improves body composition.

🤖 Ask about muscle protection

✨ AI Assistant

Get guidance on protein timing, resistance training, or muscle-sparing strategies.

⚠️ Educational only. Not medical advice, dosing, or prescriptions. Consult your clinician.