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10.1038/s12276-021-00570-6 164 RyuichiW.YusukeN.NoritoY.MasayoshiT.YuichiI.KoichiY.et al (2001)

Roxas, M

34x/week is optimal Use progressive overload: gradually increase weight, reps, or sets over time Do not replace resistance training with cardio add cardio on top of resistance training, not instead of it Consider creatine monohydrate supplementation (35g/day) for training support Supplementation Consider daily free-form EAA supplementation, additional servings can be taken between meals when protein targets are difficult to hit from food or before activity Consider omega-3 supplementation if fatty fish intake is low Monitor and address vitamin D, B12, and iron status through regular bloodwork Monitoring Track body composition (not just scale weight) through DEXA, BIA, or circumference measurements Monitor gym performance a sustained decline in strength is a meaningful warning sign Regular bloodwork for micronutrient status every 36 months while on GLP-1 therapy Summary GLP-1 receptor agonists including semaglutide and tirzepatide are highly effective for weight loss, but they create a nutritional environment where lean muscle mass is at significant risk

Information from the Yellow Card Biobank will help us to better predict those most at risk of adverse reactions enabling patients across the UK to receive the safest medicine for them, based on their genetic makeup