05/31/2025
Maintaining muscle mass on Ozempic is crucial. Metabolism, energy, and even confidence depend on muscle.
Here are a few tips to succeed
1️⃣ Set Your Protein Intake Correctly
❓there are numerous numbers out there. From as low as .5g per pound of bodyweight up to 2 grams of protein per pound of bodyweight. So what's the right amount?
✅ Research shows 0.8-1 gram of protein per pound of bodyweight is sufficient to prevent muscle loss, and possible help muscle gain when coupled with strength training.
2️⃣ Spread Protein Throughout the Day
There are a few reasons why this is important.
👉First, you don't have to sit don't and eat like a glutton to hit your protein mark.
👉Second, you allow your body to slowly digest the protein, leading to a constant stream of amino acid entering your blood. Preventing muscle loss. Multiple meals > One Big Meal
3️⃣ Incorporate High Protein Snacks
🚫 It's hard enough to hit your protein goals, especially on Ozempic, but it's even harder if you only eat 1-2 times per day
✅ Incorporate High protein snacks like:
-Cottage cheese
-yogurt
-protein bars
-protein shakes/smoothies
-cheese
These are loaded with protein and will lessen your burden when it comes to hitting your protein every day
4️⃣ Track Your Protein!
🗝️ We've all heard knowledge is power; and it stands true here. If you are not monitoring your protein consumption, how will you know if you're hitting your numbers? Tracking is the solution.
- it doesn't need to be fancy. Use pen and paper, notes on your phone, a calorie counting app, or text yourself. Start off by just tracking protein consumption, then build from there.
5️⃣ Consider Supplementing
💡It is important to note that supplementation is exactly that, a supplement. You should ONLY use it if you are struggling to hit your protein with whole foods. I don't want to get into the weeds here, but whole foods are better than powders. Hand down...
💪🏻 Discover detailed strategies in my book, Strong & Confident: A GLP-1 Guide. Click the link in my bio to get your copy today.
