Huberman Lab Clips
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.
Watch the full episode: https://youtu.be/CyDLbrZK75U
Show notes: https://hubermanlab.com/dr-andy-galpin-optimal-protocols-to-build-strength-and-grow-muscles
Huberman Lab Guest Series with Dr. Andy Galpin: https://youtube.com/playlist?list=PLPNW_gerXa4N_PVVoq0Za03YKASSGCazr
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ANDREW HUBERMAN: I'd like to talk a little bit about nutrition and supplementation as it relates to hypertrophy. Dr. Layne Norton, who's been a guest on the Huberman Lab podcast, and we both know. Throughout a number of range related to protein intake on the backdrop of how much protein synthesis can occur by meal across the day, et cetera, a lot of research done there and some important work by him in particular. And then the value that he threw out was 1.6 grams per kilogram of body weight being the lower end of the range, up to, I believe it was as high as 2.4– maybe even as high as 2.7– grams of protein per kilogram of body weight per day. That's a pretty broad range, but it's on the higher end of what I think most people think of in terms of protein intake. And then again, some people might already be right there, or maybe even above that value. Now, of course, this all depends on whether or not people are omnivore, vegan, meat-based, et cetera. We won't even go there. But assuming people are getting enough protein per day, so somewhere in that range, and they are spreading out that protein intake to accommodate the fact that the body can only assimilate a certain amount of protein in any given setting, what do you like to see people ingest, at some point, post-hypertrophy-inducing workout in order to get the protein synthesis advantage, if you will– ANDY GALPIN: Yeah. ANDREW HUBERMAN: –that is stimulated by that workout? Earlier you mentioned the post-training feeding window, that in the 90's and probably earlier, people were talking about, oh, within the first 90 minutes you have to get– ANDY GALPIN: It was 30 minutes for a while, yeah. ANDREW HUBERMAN: –X amount of– Oh, wow. Oh, was it? 30 minutes of– excuse me, a certain number of grams of carbohydrate and protein, et cetera. I think now the understanding is that window is much broader. And how broad, et cetera, is still a matter of debate. But when somebody is training specifically for hypertrophy, assuming they are getting enough protein from quality sources in their other meals and assuming that their overall macronutrient intake and caloric intake is high enough– that is they have enough of a caloric surplus that they have the raw materials for hypertrophy– what do you like to see people ingest, at some point, post-workout, in order to facilitate muscle protein synthesis and recovery? And this could include nutrition and supplementation. Or if you want to divide those answers out, feel free to do so, of course. ANDY GALPIN: Yeah. OK, great. So ton of work came out of Don Lehman's lab– It was actually Layne's mentor, as well as Stu Phillips at McMaster. So a ton of work there. And we can answer a number of things here. So Layne's numbers that he recommended, also known as about a gram of protein per pound of body weight. It's a great start. Now once you slide below– ANDREW HUBERMAN: That's per pound, right? ANDY GALPIN: 1 gram per pound. ANDREW HUBERMAN: Right, and earlier– ANDY GALPIN: Which is also– ANDREW HUBERMAN: Just to make sure, because we're changing units here. It was 1.6 grams per kilogram of body weight, all the way up to, I think it was 2.4, but maybe as high as 2.7 grams of protein per kilogram of body weight. ANDY GALPIN: So 2.2 in that unit would be the same thing. So 2.2 grams per kilogram is the same as 1 gram per pound. ANDREW HUBERMAN: Right. ANDY GALPIN: So depending on which– where you're listening at, to this at, one of those may be easier than the other for you. If you start getting below that number now you do start running into questions of protein quality, protein type, and protein timing. And this is one of the reasons why I actually fully agree with Layne, is just get that number higher than you think, And then all those other variables don't matter. If that number is low, then you need to start paying attention to a bunch of other stuff. You've added now complexity to your program, things you've got to pay attention to. Just stay high and it doesn't matter. And so you can just leave a lot of those things off the table. That seems to be fairly clear in the work of some of those gentlemen I just mentioned. That as long as you get to that total number, the question about timing and types and quality, it seems to matter a lot less. In fact, Stu's recent work in non-animal based proteins really showed that, to be fairly clear, that those are quite effective, assuming total protein intake is high enough. The amount of leucine and other amino acids in those actual proteins matter less if the total threshold is just super high. So just do that and you're fine. Now the other caveat we have to say here is, timing of macronutrients seems to be somewhat irrelevant for protein but that is not the case for carbohydrates. So that timing does matter replenishment of muscle glycogen is very specific. And you want to make sure that is around a lot, if you're doing either maintaining training quality or you're sliding into endurance type of work. And so nutrient timing does matter with carbohydrates. Maybe less so with protein– and certainly less so with protein, if the total protein ingestion is high enough. So it depends on what we're going after in terms of a training goal and where we want to get with all these things. In general, the way that we like to think about this is if you're doing a strength type of work, where you're truly targeting that, then a one to one post-exercise protein to carbohydrate ratio is generally what we're going to go after. So this would be something like 35 grams of protein and 35 grams of carbohydrate. It doesn't have to be post. It can be pre, or my favorite is actually mid. Or post. But somewhere in that range, especially if you're training in the morning and you have not consumed anything prior to your workout. ANDREW HUBERMAN: And that's not necessarily eating in the middle of the workout. That's drinking calories. ANDY GALPIN: Yeah, it's going to be– ANDREW HUBERMAN: I, yes, to see someone eating a sandwich in the gym. Although, I'm sure it's happened. ANDY GALPIN: Yeah. So one to one is that sort of standard number here. If you're going to do sort of more of a really hard conditioning workout, that number slides up to something like three or even four to one, which would be carbohydrate to protein ratio. So if we want to stay at 35 grams of protein, we're going to go maybe as high as like 100 or 140 grams of carbohydrate, depending on what type of training we're sort of doing. If you're going to do a little bit of a combination, then you– like a little bit of strength, a little bit of conditioning, and kind of a standard workout, which is probably something that a lot of people will do, then you maybe want to go to something like two to one. So 35 grams of protein, 60, 70 grams of carbohydrate. And those are kind of just like rough numbers that you can go by. ANDREW HUBERMAN: And for pure hypertrophy training, would you like to see people ingest some carbohydrate post-training? ANDY GALPIN: For pure hypertrophy training, I want to see that– as many of those nutrients around the training is generally possible. Now again, I may change my mind when our fasting study comes out. But as it stands now, there is no advantage to not fueling around the training. And there are some known and some other potential advantages to fueling. So I just see no reason to not do it. In fact, most people are generally going to do better. Now this is not science, this is just my coaching experience. And this is with our athletes and all of our non-athletes that we've worked with and do work with. They're just going to be better spreading those meals out generally throughout the day. And they're going to be better if they have those nutrients either pre, mid, or post. And so they're going to get– even for hypertrophy– they're going to get something like that three to one ratio of carbs of protein. Personal preference. Some people don't like to eat before they train, some people have to eat before they train, some people can't put in food in their belly immediately after. Work around that. You can play based on personal preference. But we want that feeling in there because we want to maximize the potential growth. And we want to just get a jumpstart on recovery because we're going to be training again pretty soon. [MUSIC PLAYING]
#Diet #Supplementation #Muscle #Growth #Andy #Galpin #Andrew #Huberman
source
This clip is from the Huberman Lab Guest Series with Dr. Andy Galpin "Guest Series | Dr. Andy Galpin: Optimal Protocols to Build Strength & Grow Muscles.” The full episode can be found on YouTube here: https://youtu.be/CyDLbrZK75U
After watching the video, seems like Andy should be the one giving advice here
Interesting because I deliberately aim for 150-200g protein a day at 215 pounds and still may struggle to hit my daily goals, especially away from home.
Summary: when and what should you eat? A lot of protein, and a big high protein snack after your workout.
200 g of protein. Damn
The people he cites around 2:45 call for 1g/kg in "Evidence-Based Recommendations for Optimal Dietary Protein Intake in Older
People" which Stuart Phillips was a part of, and "Defining meal requirements for protein to optimize metabolic roles of amino acids" which Don Layman did. Idk where Galpin is getting 2.2g/kg.
3:47 "Just stay high and it doesn't matter." – Dr. Andy Galpin
I love this. Is this per lb or per pound LBM? Or, would this depend on body fat%
What do longevity studies say about isoleucine?
Sources:
Longevity studies, as discussed by David Sinclair in a conversation with Andrew Huberman on the Huberman Lab, focus on the effects of certain amino acids on aging. They particularly mention leucine, which, like isoleucine, is a branched-chain amino acid (BCAA). Leucine is known for its role in promoting muscle growth by activating the mTOR pathway, which triggers cellular growth. However, there is a concern that while this pathways' activation supports muscle development, it might also accelerate aging. Thus, a balanced approach involving fasting and strategic supplementation might benefit muscle development without compromising longevity
.
Although this discussion primarily centers on leucine, it suggests a broader context in which BCAAs like isoleucine might also impact longevity. Direct evidence regarding isoleucine's specific effects wasn't mentioned in this clip, but the underlying mechanism might be similar due to its structural and functional characteristics shared with leucine.
I’m taken 100 grams per day hope that’s ok for now
hard to watch you kept interupting your guest
Geez! Get to the point man!!! Too much information for a simple question.
Before increasing volume, there is more need for protein
To Dr. Andy: do types of whey protein (concentrate, isolate, hydrolsate) matter?
200g of protein wtf how am I gonna intake that
What? Why are we eating carbs? Especially more carbs than protein?
The most sensible and logical explanation regarding protein I've ever heard was what Mike Metzner said.
I have mass gainer with 1300 calories with >100g carbs and 50g protein pre workout. Do I need a post workout or would the nutrients likely still be in the bloodstream by then (workouts are 90 mins)
How come this guy is such a expert on muscle growth, yet he barely has any? Shouldnt that be a red flag?
For me
OMAD 250 grams of protein for me
Red meat’ 2 pounds, 6 cooked eggs, shake with 8oz of raw milk with 10 egg whites
Put it in ounces and pounds people
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
My goodness 7 minutes to tell me you can eat whenever you want.
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
I find Dr Huberman talking 2mn40 too long for a 7 mn clip.
I’d like to know why it’s X grams per body weight and not X grams per LEAN BODY MASS. 200lbs with 10% bf & 200lbs with 40% eat the same amount of protein, fats and carbs?
Even Andrew can’t understand what the heck is this guy talking about.
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
Protein intake by "grams per bodyweight" is rather crude. Protein intake by percentage of total calories is much more useful and realistic. Trial and error very quickly proves this, as above 50% protein intake, which requires less than 50% to made up of fat and carbohydrates very simply is too low carbohydrate and/or fat intake. Protein intake of 20% means 80% from fat and carbs, which means too much fat and/or carbohydrate. In order to reach ideal amount of fat (25-35%, problems quickly arise at 20 or below and at 40 or higher) and idea amount of carbs (25%-40%, again problems quickly arise above or below this). This very quickly leads us to a protein intake in the 30-40% range. With consistent hydration this can be verified through BUN levels on bloodwork.
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!
Galpin is high carb, and Attia is low carb???
Easy saying take more protein than you need, how do you keep your weight down though and build muscle ?
So what's his recommended ratio for hypertophy? And what does "muscle conditionning" mean, or differ from strength and hypertrophy?
A young guy with no muscles teaches people on how to get muscles. Universally.
Not to mention that to grow lean mass in older age is much different from getting muscles in the younger age. Different exercise, different duration, a different diet. Plus individual preferences.
So, it is funny to listen such a doctor.
I am 67, PhD in physics with good experience in chemistry and biology. I know what works for me but I will not dare to give universal recommendations.
Later on I have a snack and then fasting til the next day. This really helps with my ADHD and arthritis pain.
Eat muscle to gain muscle, eat their brains to gain their knowledge, nom nom nom
Guy with no muscles is telling me how to eat😂
What is about Time Under Tension (TUT)? To estimate training volume, is it really sufficient to calculate reps x sets x trainingdays/week? There is some evidence that time-under-tension equated comparison of low sets training (Mentzer-Way) to high sets training may be equal, if the time under tension is comparable, considering that the low set training is done very slow. Can we better calculate training volumen like: reps x TUT x sets x trainingdays/week?
Thanks a lot for your great work!
Equalization of Training Protocols by Time Under Tension Determines the Magnitude of Changes in Strength and Muscular Hypertrophy
Martins-Costa, Hugo C.1,2; Lacerda, Lucas T.1,2,3,4; Diniz, Rodrigo C.R.1; Lima, Fernando V.1; Andrade, André G. P.4; Peixoto, Gustavo H.5; Gomes, Mateus C.1; Lanza, Marcel B.1,6; Bemben, Michael G.7; Chagas, Mauro H.1,5
Author Information
Journal of Strength and Conditioning Research 36(7):p 1770-1780, July 2022. | DOI: 10.1519/JSC.0000000000004004
eating a sandwhich during lol
What the gentlman is saying here applies to me perfectly but post workout, pre workout even if I'm on the weaker side the training will take care of my energy raising and if Some tiredness sers in in the middle a sip of a protein shake once or twice will be more than sufficient for me.
Post workout is different!!
After trying many many things, has to be right after shower and it still amazes me how the recovery is noticeable or the road to it, the energy is recuperated, and it stays through the whole day, no fluctuations, that post workout meal happens to be half my daily intake, and the second half at night . Spreading my food intake throughout the day not similar effect.
I'm vegan and getting around 1.2-1.5kg of protein per kg of bodyweight. I'm trying to maintain muscle as much as possible whilst losing body fat percentage. Should I be upping my protein qty to keep more muscle than fat as I'm losing weight?