Building Muscle on Retatrutide: Nutrition (How Much Protein & How to Eat it) #fitness #weightloss
Barrick Health
51,629 views
I'm Dr. Clete Barrick MD, founder of Barrick Health and board-certified in internal medicine and obesity medicine.
At 1.1 grams of protein per pound, young men gained 2.6 pounds of lean mass in four weeks on a 40% calorie deficit, and lost more fat doing it. Retatrutide raises how much protein you need but cuts how much you can actually eat, so most people on reta never get close to that target.
This is the nutrition video in a six-part series on building muscle while taking retatrutide, and it stands on its own. It isn't a general diet video: it's the nutrition that keeps and builds muscle while you lose weight on reta, in five protein decisions: how much (against your goal weight, not today's scale), how often (four feedings that each clear the leucine threshold, with slow protein before bed), which kind (leucine, and why whey leads), how to get it down when you're barely hungry (two of four as a shake), and when (protein and carbs around your workout). It also answers whether 200 grams a day hurts your kidneys: in healthy adults, no; with kidney disease, talk to your prescriber.
Most of this applies if you're on tirzepatide or semaglutide instead.
CHAPTERS
0:00 Reta raises your protein need and cuts your appetite
0:28 The whole prescription up front
1:53 How much protein: grams per pound of your goal weight
3:35 Gaining lean mass in a 40% deficit, and the kidney question
5:58 Protein timing: four feedings and casein before bed
11:06 Which protein: leucine, whey, and a vegan option
12:49 Getting protein down when you're barely hungry
15:38 Protein and carbs around your workout
19:14 Recap: what to eat, how much, and when
19:57 What's next: recovery and lifestyle
Book a free consult with Dr. Barrick: https://barrickhealth.com
The GLP-1 Bible, preorder now: https://barrickhealth.com/glp1-bible
Subscribe so you catch the recovery and lifestyle video when it lands.
STUDIES CITED
Longland TM, et al. Higher compared with lower dietary protein during an energy deficit combined with intense exercise promotes greater lean mass gain and fat mass loss: a randomized trial. 2016. PMID 26817506
Hector AJ, et al. Pronounced energy restriction with elevated protein intake results in no change in proteolysis and reductions in skeletal muscle protein synthesis that are mitigated by resistance exercise. 2018. PMID 28899879
Couet C, et al. Plasma amino acid kinetics during acute states of glucagon deficiency and excess in healthy adults. 1990. PMID 1967909
Devries MC, et al. Changes in kidney function do not differ between healthy adults consuming higher- compared with lower- or normal-protein diets: a systematic review and meta-analysis. 2018. PMID 30383278
Areta JL, et al. Timing and distribution of protein ingestion during prolonged recovery from resistance exercise alters myofibrillar protein synthesis. 2013. PMID 23459753
Beals JW, et al. Altered anabolic signalling and reduced stimulation of myofibrillar protein synthesis after feeding and resistance exercise in people with obesity. 2018. PMID 30113718
Moore DR, et al. Protein ingestion to stimulate myofibrillar protein synthesis requires greater relative protein intakes in healthy older versus younger men. 2015. PMID 25056502
Snijders T, et al. Protein ingestion before sleep increases muscle mass and strength gains during prolonged resistance-type exercise training in healthy young men. 2015. PMID 25926415
Matthews DE, et al. Splanchnic bed utilization of leucine and phenylalanine in humans. 1993. PMID 8430779
Battezzati A, et al. Splanchnic utilization of enteral alanine in humans. 1999. PMID 10421236
Nasimi N, et al. Whey protein supplementation with or without vitamin D on sarcopenia-related measures: a systematic review and meta-analysis. 2023. PMID 37196876
Friedrichsen M, et al. The effect of semaglutide 2.4 mg once weekly on energy intake, appetite, control of eating, and gastric emptying in adults with obesity. 2021. PMID 33269530
Nauck MA, et al. GLP-1 receptor agonists in the treatment of type 2 diabetes: state-of-the-art. 2021. PMID 33068776
Silveira SQ, et al. Relationship between perioperative semaglutide use and residual gastric content. 2023. PMID 36870274
Abdulla H, et al. Glucagon-like peptide 1 infusions overcome anabolic resistance to feeding in older human muscle. 2020. PMID 32744385
Margolis LM, Pasiakos SM. Low carbohydrate availability impairs hypertrophy and anaerobic performance. 2023. PMID 37057671
Camera DM, et al. Low muscle glycogen concentration does not suppress the anabolic response to resistance exercise. 2012. PMID 22628371
Retatrutide is investigational and is not approved by the U.S. Food and Drug Administration, the FDA, for any indication. The Phase 3 trials are still running. This video is educational, is not medical advice, and is not a substitute for care from your own physician. Talk to a licensed clinician before starting, stopping, or changing any medication.
20 Comments
Then have 2 meals during the day..
6am - trt, MotsC(mon, wed, fri), ghkcu, (Reta twice a week.)
6am - Fasted cardio
7am - weight training
9am - protein drink
11pm - lunch 60g protein
3pm - dinner 60g protein
6pm - protein drink and cardio (walk)
10pm - Tesamoralin
That said, maybe a newbie on RETA will struggle with protein but that’s where whey protein is a beautiful thing. Blending whey with real protein sources will make it easy to constantly get up to your intended protein goals. Just don’t be relying on whey for 100g+ a day. It’s not BAD to do that but there are questions to how effective whey is at such high doses and you may lack some of the other amino acids and nutrients you body needs just to be healthy.
Also, studies I’ve come across and heard discussed say that 100g of protein aren’t wasted in a single meal. If anything there were some indications there were more protein synthesis lengthening opportunities. Curious how that resonates? Maybe that’s how what you meant to suggest (high protein in a meal is wasted) but some fellows I do trust for this content indicate there are no pitfalls to high protein. Maybe there are benefits although there are not many clear indicators that is a fact.
I still get hunger because I’m not trying to take so much it makes me not want eat. Definitely shut off food noise.
Currently on 4mgs
Building Muscle on Retatrutide: Nutrition (How Much Protein & How to Eat it) #fitness #weightloss
Barrick Health
51,629 views
I'm Dr. Clete Barrick MD, founder of Barrick Health and board-certified in internal medicine and obesity medicine.
At 1.1 grams of protein per pound, young men gained 2.6 pounds of lean mass in four weeks on a 40% calorie deficit, and lost more fat doing it. Retatrutide raises how much protein you need but cuts how much you can actually eat, so most people on reta never get close to that target.
This is the nutrition video in a six-part series on building muscle while taking retatrutide, and it stands on its own. It isn't a general diet video: it's the nutrition that keeps and builds muscle while you lose weight on reta, in five protein decisions: how much (against your goal weight, not today's scale), how often (four feedings that each clear the leucine threshold, with slow protein before bed), which kind (leucine, and why whey leads), how to get it down when you're barely hungry (two of four as a shake), and when (protein and carbs around your workout). It also answers whether 200 grams a day hurts your kidneys: in healthy adults, no; with kidney disease, talk to your prescriber.
Most of this applies if you're on tirzepatide or semaglutide instead.
CHAPTERS
0:00 Reta raises your protein need and cuts your appetite
0:28 The whole prescription up front
1:53 How much protein: grams per pound of your goal weight
3:35 Gaining lean mass in a 40% deficit, and the kidney question
5:58 Protein timing: four feedings and casein before bed
11:06 Which protein: leucine, whey, and a vegan option
12:49 Getting protein down when you're barely hungry
15:38 Protein and carbs around your workout
19:14 Recap: what to eat, how much, and when
19:57 What's next: recovery and lifestyle
Book a free consult with Dr. Barrick: https://barrickhealth.com
The GLP-1 Bible, preorder now: https://barrickhealth.com/glp1-bible
Subscribe so you catch the recovery and lifestyle video when it lands.
STUDIES CITED
Longland TM, et al. Higher compared with lower dietary protein during an energy deficit combined with intense exercise promotes greater lean mass gain and fat mass loss: a randomized trial. 2016. PMID 26817506
Hector AJ, et al. Pronounced energy restriction with elevated protein intake results in no change in proteolysis and reductions in skeletal muscle protein synthesis that are mitigated by resistance exercise. 2018. PMID 28899879
Couet C, et al. Plasma amino acid kinetics during acute states of glucagon deficiency and excess in healthy adults. 1990. PMID 1967909
Devries MC, et al. Changes in kidney function do not differ between healthy adults consuming higher- compared with lower- or normal-protein diets: a systematic review and meta-analysis. 2018. PMID 30383278
Areta JL, et al. Timing and distribution of protein ingestion during prolonged recovery from resistance exercise alters myofibrillar protein synthesis. 2013. PMID 23459753
Beals JW, et al. Altered anabolic signalling and reduced stimulation of myofibrillar protein synthesis after feeding and resistance exercise in people with obesity. 2018. PMID 30113718
Moore DR, et al. Protein ingestion to stimulate myofibrillar protein synthesis requires greater relative protein intakes in healthy older versus younger men. 2015. PMID 25056502
Snijders T, et al. Protein ingestion before sleep increases muscle mass and strength gains during prolonged resistance-type exercise training in healthy young men. 2015. PMID 25926415
Matthews DE, et al. Splanchnic bed utilization of leucine and phenylalanine in humans. 1993. PMID 8430779
Battezzati A, et al. Splanchnic utilization of enteral alanine in humans. 1999. PMID 10421236
Nasimi N, et al. Whey protein supplementation with or without vitamin D on sarcopenia-related measures: a systematic review and meta-analysis. 2023. PMID 37196876
Friedrichsen M, et al. The effect of semaglutide 2.4 mg once weekly on energy intake, appetite, control of eating, and gastric emptying in adults with obesity. 2021. PMID 33269530
Nauck MA, et al. GLP-1 receptor agonists in the treatment of type 2 diabetes: state-of-the-art. 2021. PMID 33068776
Silveira SQ, et al. Relationship between perioperative semaglutide use and residual gastric content. 2023. PMID 36870274
Abdulla H, et al. Glucagon-like peptide 1 infusions overcome anabolic resistance to feeding in older human muscle. 2020. PMID 32744385
Margolis LM, Pasiakos SM. Low carbohydrate availability impairs hypertrophy and anaerobic performance. 2023. PMID 37057671
Camera DM, et al. Low muscle glycogen concentration does not suppress the anabolic response to resistance exercise. 2012. PMID 22628371
Retatrutide is investigational and is not approved by the U.S. Food and Drug Administration, the FDA, for any indication. The Phase 3 trials are still running. This video is educational, is not medical advice, and is not a substitute for care from your own physician. Talk to a licensed clinician before starting, stopping, or changing any medication.