How to Preserve Muscle Mass While Taking GLP-1 Medication

With expert insights from Kate Di Prima, Dietitian

GLP-1 medications have changed weight management for a lot of people, but there's a side of the conversation that doesn't get enough airtime: muscle loss. If you're losing weight quickly on a GLP-1 medication, some of that weight can come from muscle, not just fat, unless your nutrition is set up to prevent it.

Here's why this happens, and what actually helps, drawing on guidance from dietitian Kate Di Prima.

Why Muscle Loss Happens on GLP-1 Medication

GLP-1 medications work by slowing stomach emptying, reducing appetite and helping you feel fuller for longer. That's exactly why they're effective for weight loss. But the same appetite reduction that helps the scale move can also mean your protein intake quietly drops, often without you noticing.

As dietitian Kate Di Prima's guidance points out, when appetite disappears, so can protein intake, and muscles simply respond to not receiving enough of the building blocks they need, regardless of weight loss goals.

This becomes even more relevant for women going through menopause. Declining oestrogen naturally accelerates the loss of muscle mass during this stage of life, a condition known as sarcopenia. Her guidance notes that it's possible to lose up to 8% of muscle mass per decade from the 40s onward, and this rate can increase after menopause. Layering reduced food intake from a GLP-1 medication on top of that natural decline makes protecting muscle particularly important for this group, though the fundamentals below apply to anyone on a GLP-1 medication.

Muscle isn't just about appearance. It plays a role in metabolism, supports connective tissue like ligaments and tendons, protects bone health, and helps with balance and long-term independence.

Three Ways to Protect Your Muscle

1. Prioritise protein at every meal

Most people on a GLP-1 medication benefit from aiming for around 25 to 30 grams of quality protein per meal. Think Greek yoghurt, eggs, lean chicken, meat, fish, tofu, legumes or high-protein dairy foods.

Spreading protein intake across the day, rather than saving it all for one meal, supports muscle maintenance more effectively than concentrating it at dinner.

2. Don't skip resistance exercise

Lifting weights, using resistance bands or doing bodyweight exercises sends a clear signal to your body that your muscles are still needed. Even two to three sessions a week can make a meaningful difference. This isn't about spending hours in the gym, it's about giving your body a reason to hold onto the muscle you have.

3. Focus on nutrient density

When you're eating less overall, every mouthful needs to count. Your body still needs vitamins, minerals and adequate protein to support healthy muscles, bones and overall wellbeing, so nutrient-dense choices matter more than they might have when you were eating larger volumes of food.

Where Glow Shakes Can Fit In

For people struggling with reduced appetite, a shake can be far more achievable than preparing and eating a full meal, particularly in the early stages of GLP-1 treatment. The Collagen Co Glow Shakes provide 29g of protein per serve, along with important vitamins and minerals, in a format that's easy to consume even when you don't feel especially hungry.

No single product replaces a healthy diet, but Glow Shakes can help bridge nutritional gaps by supporting protein intake and contributing to overall nutrient quality when food intake is reduced. They can work well as a breakfast, lunch or post-exercise option, helping you nourish your body without feeling overly full.

Key Takeaways

• Reduced appetite on GLP-1 medication can lead to reduced protein intake, and muscle loss if that isn't managed.

• Aim for 25 to 30g of protein per meal, spread across the day.

• Resistance exercise two to three times a week helps signal to your body that muscle is still needed.

• Every mouthful counts more when you're eating less, so choose nutrient-dense foods where you can.

• Glow Shakes can help support protein intake on days when a full meal feels out of reach.

The goal isn't just to become lighter, it's to become healthier, stronger and more resilient. Weight loss shouldn't come at the expense of muscle.