GLP-1 medications have changed the way we approach weight loss and metabolic health. These medications help regulate blood sugar, reduce appetite, and promote steady, sustainable weight loss. As more people begin using them, an important question often comes up:
How do GLP-1 medications affect exercise and athletic performance?
Bariatric physicians often work with many patients who are active or looking to become more active while using these medications. The results can be impressive, but there are some key points to understand about how these drugs can influence energy, hydration, and muscle health.
1. Energy Levels Can Change
GLP-1 medications slow digestion and decrease appetite. That helps with portion control and weight management, but it can also mean that some people are not eating enough to properly fuel their workouts. When this happens, fatigue, dizziness, or slower recovery can appear, especially during endurance or high-intensity exercise. [1]
If this happens, you may not need to change your workouts completely, just how you prepare for them. Try eating a small, balanced snack before exercising, such as a half protein shake or a banana with a spoonful of peanut butter. Some patients prefer to supplement their protein intake with meal replacement shakes tailored for GLP-1 therapy users, which provide the right mix of protein and carbohydrates for pre- or post-workout nutrition.
2. Stay on Top of Hydration
Dehydration is common among people taking GLP-1 medications. Because these medications can reduce thirst and sometimes cause mild nausea, it’s easy to forget to drink enough water throughout the day. Add physical activity into the mix, and you can become dehydrated without realizing it. [2]
To prevent dehydration, make drinking fluids a regular part of your day, not just something you do during workouts. For longer or more intense exercise sessions, especially in warm conditions, include beverages that contain electrolytes, like keto-friendly sports drinks. Pay attention to your body and watch for signs of dehydration, including dry mouth, dark-colored urine, or headaches.
3. Protect Muscle as You Lose Weight
Losing weight too quickly can sometimes lead to a loss of muscle as well as fat. That’s why it’s important to include activities and nutrition that preserve lean body mass. Strength training is especially effective for this.
Aim for at least two or three strength sessions each week, focusing on major muscle groups. Combine this with adequate protein intake. Most adults should aim for 60 to 90 grams of protein per day, depending on body size and activity level. If you have difficulty meeting that target through food alone, a protein supplement can be a practical option.
4. Listen to Your Body
Every person responds differently to GLP-1 therapy. Some feel more energetic and motivated, while others need more time to adjust. If you experience fatigue, nausea, or lightheadedness during workouts, scale back temporarily and let your body adapt.
Choose activities that feel good and are sustainable, such as walking, swimming, or light strength work. Over time, as your nutrition and hydration stabilize, you can increase intensity and duration safely.
5. Exercise Still Matters
GLP-1 medications are valuable tools for managing weight and improving health, but they are not a replacement for physical activity. Regular exercise supports heart health, improves insulin sensitivity, strengthens muscles, and boosts mood.
Think of GLP-1 as one part of a larger health strategy. When combined with consistent exercise, good nutrition, and proper hydration, it can lead to long-term improvements in strength, energy, and overall well-being.
Final Thoughts
If you’re taking a GLP-1 medication and staying active, focus on balance. Fuel your body, drink enough water, train smart, and be patient with your progress. Most patients find that combining medication with an active lifestyle gives them the best results for both health and performance.
