The Power of Exercise: Why It Matters with GLP-1 Therapy

by Nutreat Australia

Using Pro40 as a meal replacement shake or adding it to meals and snacks is a simple way to help support your nutrition while taking GLP-1 medications. It provides high-quality protein and essential nutrients that can help you meet your protein needs and support muscle maintenance, whilst losing body fat, in combination with a balanced diet and regular resistance training.

A lower body weight doesn't necessarily mean a better body composition

Weight loss, whether through medication, surgery or calorie restriction results in the loss of both fat and muscle mass unless steps are taken to preserve lean tissue. Benefits of GLP-1 medications including semaglutide (Ozempic, Wegovy) and tirzepatide (Mounjaro, Zepbound) is their ability to reduce body fat and improve metabolic health.

Muscle loss isn't inevitable, by prioritising protein intake, strength training, and good nutrition, you can help to preserve muscle while losing weight.

Why muscle matters

Muscle is one of the key drivers of your body's metabolism. Maintaining muscle helps:

Support everyday strength and mobility
Improve insulin sensitivity
Reduce falls and frailty as we age
Maintain resting metabolic rate
Improve long-term weight maintenance
Support bone health

For older adults especially, preserving muscle can be just as important as losing excess fat.

Three ways to protect your muscle

1. Eat enough protein

GLP-1 medications reduce appetite, making it easy to unintentionally under-eat.

Aim to include a quality protein source at each meal (such as chicken/poultry, lean meat, fish, eggs, cottage cheese, yoghurt, tofu, legumes).

Current nutrition evidence indicates that many adults using GLP-1 medications may benefit from at least 1.2 g of protein per Kg of body weight with higher intakes (up to around 1.6 g) in appropriate individuals) considered for some people, especially people who undertake regular weightlifting or resistance training or those at increased risk of muscle loss. Protein should always be individualised by a dietitian.

2. Importance of Exercise

Walking is excellent for heart health. But it doesn't send a strong enough signal to preserve muscle. Resistance training is the exercise with the strongest evidence for maintaining lean mass during active weight loss. Current evidence suggests:

Resistance training 2-3 x weekly

Preserves lean muscle and strength
Supports functions and independence (especially older adults)

Aerobic training: 150-300mins per week (moderate intensity+)

Improves cardiovascular fitness
Supports fat loss and waist reduction

Combined exercise supports superior health outcomes, including

Improved metabolic rate and insulin sensitivity
Reduces risk of long-term weight regain

Examples include:

Body-weight exercises
Resistance bands
Pilates with resistance
Weight machines
Dumbbells
Functional strength exercises (eg. squats, lunges, step-ups, push-ups, rows, and carrying weights)

3. Focus on the quality of the weight loss, not just the number on the scales

The scales only tell you one number. They don't tell you:

Amount of fat lost
Whether you've maintained muscle/ or the amount of muscle lost
Whether you're stronger
Whether you're healthier

Other ways of measuring success include:

Monitoring waist circumference
Strength (for example, how much you can lift)
Overall fitness and Energy level
Clothing fit/ size
Body composition (if available and interpreted by a health professional)

GLP-1 medications are powerful tools that can support the first steps toward healthier habits when combined with sustainable lifestyle changes. By combining medication with:

adequate protein
regular resistance exercise,
sufficient overall nutrition, and
ongoing monitoring with your healthcare team

You can maximise fat loss while helping to protect muscle, strength and long-term health.