Diet & Supplementation for Muscle Growth | Dr. Andy Galpin & Dr. Andrew Huberman

Dr. Andy Galpin explains optimal nutrition and supplementation for muscle growth to Dr. Andrew Huberman during episode 2 of the Huberman Lab Guest Series.

Dr. Andy Galpin is a professor of kinesiology at California State University, Fullerton and a world expert on exercise science. Dr. Andrew Huberman is a tenured professor of neurobiology and ophthalmology at Stanford University School of Medicine and host of the Huberman Lab podcast.

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[ag-pyto]

0:29 protein intake value 1, 6g lower end to high as 2, 4g or 2, 7 per Kg
3:22 as long as you have total amount of protein, you dont have to worry about protein timing and protein quality, if you dont have the total number of proteins, you should worry about timing and quality 4:11 leucin and amino acids matter less, if the total threshold is just super high
4:20 timing for protein seems irrelevant for protein, but it is relevant for carbohydrates, to fuel up after workout
5:00 1:1 ratio for strength training example 35 g carbs and 35g proteins
5:39 for really hard condition workout, ratio becomes 3 or 4:1 example 35g protein and 100 or 140 g of carbs
5:57 if you do a combination, little bit of strength little bit conditioning, ratio becomes 2:1 35g protein 70g carbs
7:07 3:1 ratio for hypertrophy training( muscle building)
7:24 we want fueling, to maximize potential growth and recovery

[JakeNaar]

As a personal trainer and nutririon coach the best advice I can give is to eat in a way that works best for you. Adherence to a way of eating and workout routine is of most importance. I believe in eating high amounts of protein and basing your diet off of whole foods, but this can be done in many different ways, in accordance with many different diets.

[angelmarinos]

"Just stay high and it doesn't matter"
Aight, got it

[DFIAmplifiedWellness]

I do appreciate these HL clips. There is such good practical technical information to apply to one's life to optimize body composition and live your best life. Thank you.

[victornedialkov]

I do IF for years now and it helped me a lot to get in a very good shape. What I can also recommend is having a little evening walk around 30 min or so after the last meal. It helps with digestion and i have the feeling my body gets a little faster in the fasted state plus my sleep is better.

[Williamson_Eric]

According to ChatGPT…
“The protein content in beef can vary, but on average, high-quality grass-fed beef contains around 26 grams of protein per 100 grams. To get 220 grams of protein from beef, you would need to eat approximately 846 grams (220 g / 0.26) of high-quality grass-fed beef. Keep in mind that these values can vary slightly depending on the specific cut and preparation of the beef.”

That is a lot of Beef..

[anthonydecarvalho]

The most sensible and logical explanation regarding protein I've ever heard was what Mike Metzner said.

[spearruler]

I eat two meals a day one at 5pm and the other at 6pm with 5pm being the heavier meal. I train in the morning around 9am and I maintain my muscles mass. I also feel amazing until around 4 depending on the intensity of the workout. Most people consume way too much food way too often. Our bodies operate best when we are fat adapted, especially men. When I eat my meals I keep my carbs around 70 for the day and if I want to lean out I will lower the carbs to 50 every other day.

[JoshJG]

Intermittent fasted the last 30 days, did MICT, supplemented with Tongkat Ali and experienced great success

[AninaImhofsky]

The information is actually a bit different FOR WOMEN, according to Stacy Sims (also from Stanford). Timing of protein intake within 30 minutes after strength training is extremely important for recovery for women. You should interview Stacy!

[KirstiCheetahh]

I eat healhy keto, mostly OMAD early evening, and train fasted. Ketones give more energy than glucose. 53, in peri menopause, getting stronger and stronger 😃

[tougue]

So what's his recommended ratio for hypertophy? And what does "muscle conditionning" mean, or differ from strength and hypertrophy?

[KJ-suph]

Well, i also know most of the relevant studies in this topic. 1.4 to 2 grams protein per kg body weight is ideal.

[insidiousmaximus]

Eat muscle to gain muscle, eat their brains to gain their knowledge, nom nom nom

[AlbertWolfe-pv]

that background messed with my vision a bit 😂

[LandyBeth-xv]

Later on I have a snack and then fasting til the next day. This really helps with my ADHD and arthritis pain.

[Jakethebeard]

Been told my whole life to min carbs and max protein. Interesting stuff!

[arjunasandoval]

To Dr. Andy: do types of whey protein (concentrate, isolate, hydrolsate) matter?

[alessandroroca]

Hello and thanks for this video. Can I just doubleconfirm that as long as the proteins amount is high enough, it's NOT a problem to eat only twice a day (proteins intake at 1.30pm and 7pm, thereafter fasting)? Thank you

[Michael_eagle]

I’ve noticed a lot of people barely eat minimum needed protein a day just for daily nutrition let alone 0.5-1.0 g of protein per lb of body weight