Do I have to lift weights and eat extra protein on a GLP-1?

If you want to keep your muscle, yes. Up to a quarter of the weight people lose on a GLP-1 is lean mass, and that's mostly muscle and bone. Two things protect you: hitting at least 0.7 to 1 gram of protein per pound of goal body weight per day, and lifting heavy 2-3 times a week. Cardio helps your heart but does not protect muscle. The lower your appetite, the more important high-protein foods become.

• Studies of semaglutide and tirzepatide weight loss show 25-40% of total mass lost is lean tissue
• Resistance training plus higher protein intake has been shown to preserve more lean mass during energy deficit
• 0.7-1.0 grams of protein per pound of goal body weight is the consensus range from sports-nutrition reviews
• 2-3 strength sessions per week is the minimum effective dose to preserve muscle in older adults losing weight
• Lean mass loss matters because it reduces metabolic rate and increases rebound risk after stopping

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