GLP-1 medications like semaglutide have made it easier than ever for women to lose weight in a sustainable, supported way. However, without the right nutritional support, semaglutide may cause muscle loss. At PeachesRx, we want to ensure that as the number on the scale starts to drop, you’re not just losing weight, but also maintaining your strength, energy, and confidence.
This guide is here to help. Whether you’re just getting started on semaglutide or already seeing progress, here’s how to maintain your lean muscle while losing fat, with realistic tips for diet, exercise, and daily life.
How Much Protein Do You Need on Semaglutide?
While the amount of protein you should eat while on semaglutide varies, a general guideline is around 0.7 to 1 gram of protein per pound of goal body weight per day. If you weigh 180 pounds but want to weigh 150, that’s 105–150 grams of protein daily. Yes, even if you’re not working out.
Here are some easy meal ideas to help you meet your protein goal:
High-protein Breakfasts
- 3 scrambled eggs + turkey sausage + sautéed spinach (≈ 30g protein)
- Greek yogurt + chia seeds + berries (≈ 30g protein)
- Protein shake with almond milk and peanut butter (≈ 25-30g protein)
Easy Lunches
- Grilled chicken over quinoa and arugula (≈ 35g protein)
- Tuna salad lettuce wraps + boiled eggs (≈ 30g protein)
- Lentil soup + collagen powder stirred in (≈ 25g protein)
Dinner Ideas
- Salmon filet + roasted broccoli + sweet potato (≈ 40g protein)
- Ground turkey taco bowl with beans and avocado (≈ 35g protein)
Peachy tip: If you struggle with appetite or feeling full, try drinking your protein. Look for a clean whey or plant-based protein powder with 20–30g per serving, and sip slowly.
Should You Exercise on Semaglutide?
In short, yes. While you don’t have to become a gym rat, you should challenge your muscles regularly. Strength training tells your body, “Hey, this muscle is important—don’t burn it for energy.” Without exercise, even a perfect diet may not fully protect your lean muscle mass.
Basic Goals
- 2–3 full-body workouts per week
- 30–45 minutes per session
- Focus on compound exercises (working multiple muscle groups at once)
Sample Movements
- Squats (bodyweight or with dumbbells)
- Bent-over rows (dumbbells or resistance bands)
- Wall sits or glute bridges
- Push-ups (on knees is fine!)
- Planks or core holds
You can do this at home or in the gym. The key is consistency, not perfection.
Can Cardio Cause Muscle Loss?
Cardio is great for heart health, but if you’re doing long, intense sessions without enough nutritional fuel, it can speed up muscle loss. Instead, opt for:
- Short walks daily (10–30 minutes)
- Incline treadmill or light cycling
- 1–2 cardio sessions per week max, if you’re strength training
This keeps your metabolism active without putting your muscles at risk.
Hydration & GLP-1 Supplements: Electrolytes, Vitamins, and Creatine
Eating less means you may also be consuming fewer vitamins, minerals, and fluids, which can impact how your muscles recover and perform. Here’s what you can do about it:
- Aim to drink half your body weight in ounces of water per day (e.g., 75 oz if you weigh 150 lbs)
- Add electrolyte powder if you feel lightheaded, sluggish, or crampy
- Consider a high-quality multivitamin, but ask your provider which one would be right for you
Ask your provider if creatine monohydrate could benefit you. It’s a supplement that may help maintain muscle mass even if your protein intake is a little low.
Track More Than Just the Scale
Here’s the truth: the scale can’t tell the difference between fat and muscle, so track progress in ways that actually matter:
- Take progress photos every 2–4 weeks
- Check in on how your clothes are fitting
- Keep notes on your energy levels throughout the day
- Note any strength improvements (even small ones!)
If you’re losing inches but maintaining strength, you’re doing it right! However, if you’re losing muscle on semaglutide, consider revisiting your protein and strength training routines.
Feel Strong, Supported, and Confident on Your Weight Loss Journey
Semaglutide muscle loss doesn’t have to be a reality, especially when you take steps to support your body along the way. With the right habits around protein, movement, and recovery, you can feel leaner and stronger as you go.
At PeachesRx, we offer a convenient oral dissolving tablet (ODT) form of compounded semaglutide + vitamin B6, designed to fit into your routine without the need for injections or in-person visits. It’s called Slim, and it’s made for women who want a simpler way to reach their goals. We believe weight loss should fit your lifestyle, not the other way around.
See if you qualify for Slim at peachesrx.app.
