Diet & Supplementation for Muscle Growth | Dr. Andy Galpin & Dr. Andrew Huberman
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- čas přidán 3. 04. 2023
- 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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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 CZcams here: czcams.com/video/CyDLbrZK75U/video.html
Dr. Huberman, if I am overweight, should I consider my current or target weight, when multiplying it by 1.6/2.2? Thank you!
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
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.
"Just stay high and it doesn't matter"
Aight, got it
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.
Great video, thanks 😊
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.
Would these recommendations apply to the average adult that’s not performing any demanding physical activity other than a brief)30 minute) Strength workout!
Intermittent fasted the last 30 days, did MICT, supplemented with Tongkat Ali and experienced great success
Which brand?
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 eat healhy keto, mostly OMAD early evening, and train fasted. Ketones give more energy than glucose. 53, in peri menopause, getting stronger and stronger 😃
Glad you mentioned Don Layman the GOAT of protein
So what's his recommended ratio for hypertophy? And what does "muscle conditionning" mean, or differ from strength and hypertrophy?
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..
Jordan Peterson just checked in and shook his head.
Less than two pounds spread out over the day is quite easy for a grown man to down. However, there's a plethora of foods that have the mentioned "high quality" animal protein.
1 hour before workout is good? What is that time window?
Been told my whole life to min carbs and max protein. Interesting stuff!
Minimizing carbs is terrible advice. You will lose fat but lose all muscle. The only guys doing well muscle-wise on keto/Paleo are on roids.
Those numbers Andy talked about were purely for the first meal post workout right?
Well, i also know most of the relevant studies in this topic. 1.4 to 2 grams protein per kg body weight is ideal.
I train every other day, what do you recommend for off days relative to macros?
less to no carbo! (if you do nothing)
your off days are the days where you will gain the most muscle, as you're recovering and your system will be able to process food more effectively...so make your off days, and the meals surrounding your training, of the highest quality
@@jamesbondisamonkey Thanks. Much appreciated. Assuming total caloric intake should stay the same as well?
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
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.
I think most hypertrophy studies have participants that are carb adapted, so that might be why there's such an emphasis on glycogen restoration with carbs immediately after exercise.
what are the signs to tell you, you are fat adapted?
@@Temp-ee5mf very low bodyfat percentage 🤣🤣🤣
I cant seem to eat more than a meal a day . Its been dofficult but i have supplikents and it seems to work right now
1.4-2.4 grams protein per kilo of total body weight or lean body weight (some of us are plump, lol)?
How would fasting affect metabolism over time?
Excellent video on carb/ protein intake. I was hoping to hear the amount of protein absorption-utilization rate over a given span of time. A "rule of thumb" I've gone by is that the body can absorb and utilize roughly 25-35 g over the span of 3-4 hrs. I know this is a "one size fits all" generalization. Assuming a 200 lb. person has a rate of 30g per 3-4 hrs., then that person would need to eat 7 times/day. I realize that this may not, and most likely does not, apply based in the body size, gender, training protocol and intensity, health status and age of individuals interested in muscular hypertrophy. I would be interested in Dr. Galpin's and your take on this absorption/utilization rate. I am in total agreement with the information provided in this video.
so its not healthly you need intermittent fasting to heal your cells
Meat takes longer to digest vs whey... protein is slowly released so we can have more than 30g pre sitting at it last longer depending on individual metabolism
The 30g figure is total broscience. Body absorbs whatever is available to absorb
I was hoping they would touch on that as well.
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!
2:36 seconds to ask one question. It was important
Later on I have a snack and then fasting til the next day. This really helps with my ADHD and arthritis pain.
targeted protein matters a lot...macros matter a lot if you're trying to really pack on mass, but targeted protein, and targeted carbs, will fuel your workout, and you'll get more energy into the workout...and that's the primary way in which you create muscle growth...the TRAINING is what creates the stress on the muscle...So yes, macro numbers matter, but training matters more...a lot more
I used to train fasted and got very sore on muscles like feeling that I have trained well, but on the other hand is it also possible that I'm wasting away muscle while training fasted?
You will still gain the same amount of muscle. The only real downside of training fasted is that some people don't have as much energy. Muscle soreness is petfectly normal
I think you should have more than enough glycogen and fat in your body to be used for energy without having to get it from you muscles while lifting unless you are running a marathon.
If worried at least have some protein before you train, if you don't want carbs. Carbs are anabolic and will stop amino acids being used for energy via gluconeogenisis. If you don't want carbs before, some protein will mean you have dietry amino acids floating around to stop the body eating muscle for energy.
All depends on your training intensity, what you eat in your window etc
does pre workout or energy drinks break the fast? itd be dope to have a clip on that!
Everything that has above 50cal will break up fast, you can check data on that, with pre-work out if has to much sweetener of any kind will break up fast same goes with energy drinks, if wanna full fast make your own pre workout.
That's a fair amount of protein, without supplements I'd have no chance of hitting 1.6 grams per kilo of bodyweight.
Easy saying take more protein than you need, how do you keep your weight down though and build muscle ?
that background messed with my vision a bit 😂
180g of protein for a 75kg person. So that's like 6 pieces of chicken breast or 30 eggs! That's a lot.
I'm not sure if protein per weight makes sense. So, if you have someone tiny in height but very overweight, should we give that person a lot of protein? It seems to me that protein per height may be more relevant than weight. 🤔
No because a person that gets more muscle will need more than relative to that height. Being overweight just takes a different method since this is more about gaining weight.
I always tell people tell me your ideal weight and multiply x 2 for protein intake
I suspect a massive increase in Growth Factor Hormone from fasting about 18 hours before running and weight lifting.
What is the consequences of not eating carbs after cardio/resistance training with emphasis on cardio? Because I do exactly that. I dink a shake with 20g egg protein, 10 g MAP protein, 6 g creatine and some cacoa. But basically very little carbs.
how is your recovery afterwards? you also may not be getting the full reward of working out, being as your muscles dont have the proper glycogen to repair themselves
@@dannypoggi3254 I would say I had no issue with recovery, though I tried to add carbs according to the recommendation and I felt great. I will stick with carbs after cardio etc...
Hola Andrew 👋 how are you holding up these days? Hope you are doing well.
Does he mean take a protein shake during the workout ?
Eat muscle to gain muscle, eat their brains to gain their knowledge, nom nom nom
Gain the knowledge of a cow or sheep ? - or maybe you were talking about something on two legs ... like a scientist perhaps??
Would it help to replace your phone with a Smartwatch like Apple Watch with Cellular instead?
If I weight 400 and my goal is 225. Should I calculate my amount of protein for the weight I am at or for my goal weight?
Id be less concerned about counting protein macros; eat clean protein and you'll be fine. Id be far more concerned with removing sugar from your diet. AKA empty carbs.
It's recommended 2g protein /per kg lean muscle weight. I. E. : if you weight 80kg with 20% bodyfat, then with 0% bodyfat you would weight around 64kg,so 64kg times 2 = 128gramms of protein per day while you exercise each week.
If you're 400 lbs your ONLY goal should be calorie deficit.
yes
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.
Can fasting on your rest day ( 24 hour fast ) harm any muscle gains or future muscle gains. ?
i think yes, because your body needs the food to restore and grow muscles after the workout. eating straight after a workout isn't necessary, but total intake over the recovery day is very important
Instead, try this: from your last meal on workout day( lets say 3hs from sleep) you dont eat till noon on the next, rest, day. Thats an intermittent fast and still leaves you rest of the day to fill your protein and calorie needs
@@gkountilas thanks mate what I've opted for was 8am to 8 am eat all my food & fast 8 pm to 8am it seems to be ok and not to detrimental to gains . 👍
Nice video! In Belgium the governement & nutrition "experts" still say that you dont need more than 0.8g of protein/kg bodyweight (because of the kidneys) 😅 90% of the people here believe them... we need help here 😂
Is it based on sedentary people who dont meet the 150 minutes of cardio and 2-3x of resistance training? If it is then it makes sense.
@@PhiyackYuh no it's based on bodybuilding 😅
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?
If I'm 5'9 and naturally slim around 140-145 what should my diet be my metabolism is fast
86 grams per day?? crazy a lot
Gents, be clear! It's 2.2 grams per kg, or 1 gram per pound, of LEAN BODY MASS! Not straight "bodyweight"!
Not sure if you were obese you d go on a bulk for muscles, you gonna have to loose weight anyway, and if you re pretty average and pick 2.2g per kg it s alright the maximum said was 2.7g/kg, just take that advice like that i guess
I like to fast at least 24 hours per day, with intermittent hypertrophy window of about 16/8
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?
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.
There's no such thing as "pure hypertrophy training." There's more nuance. You could get different types of hypertrophy, first of all, and you could do it in different ways. Isometric, plyometric, Super slow, high volume, etc. All would be optimal with different macro percentages post workout. The other thing that everyone can do better to learn is the difference between myofibrillar hypertrophy versus bodybuilder-type sarcoplasmic and veinous hypertrophy. Check out the book "Power to the People" by Pavel Tsatsouline.
i fast for 16-18 H, so i only have 6-8H window to eat a lot of protein. most the times my sum protein is around 80-100 G with supplement . what i need is much more around 126- 192 G. i really don't know if that will effect my gains negatively or not. i saw many vid about people how in a poor countries and don't have much to eat and yet they grow muscles. I believe that studies about protein intake is rigged by companies that benefit from it ( protein supplement)
Isn’t grams per pounds or per kilograms based on lean body mass rather than weight? An obese person could be told to eat a ludicrous amount of protein if it’s based on weight. Best estimate or calculate your fat mass and subtract that from total weight, then use that to calculate protein needs.
I'm not sure the studies really have this stuff figured out well. You're not going to be able to build more than an ounce of muscle per day and that's going to be somewhere around 5 grams of protein. And the number of calories needed to synthesize that amount of protein into muscle is miniscule. I'm not against high protein diets or calorie surpluses or anything like that, but the math just don't work out.
My last meal is 7PM then i fast
I play hardcore sports for 2 hours at 5am-7am and then i eat lunch at 12PM usually no meal inbetween 12-7pm
Is this safe ?
Lunch low carbs ( usually chicken )
Dinner always 3 boiled eggs olives tomatoes .
bro thats like 1000 cals a day ..... Sad to break it to you .. but youre dying
@@aryamansadal4826 thank you for the heads up!
U gotta eat more bro
So if your body absorbs about 10g of protein per hour, how would a 200 pound man get to 200 grams of protein a day? What are the benefits of consuming more protein than your muscles can absorb? Most people eat 3-4 times a day, why would you squeeze in 50+ grams of protein per sitting? Seems excessive. Just curious
Thank you. I feel like I’m taking crazy pills with everyone suggesting insane amounts of protein.
Everyone is saying the same thing. That the body can only absorb around 30 grams per 3 to 4 hours and yet I’m supposed to eat 240 grams per my body weight at minimum!?!? If I eat 30 grams 5 times a day that would only be 150.
For anyone interested, he addresses this question at 3:24
my body weight is 360 pounds and my lean mass is 250. So basically i have to somehow eat 360 grams of protein every day? I have to eat what, 3.5 pounds of chicken?
Almost 3 minutes to ask a really simple question
You guys think a person 6’2 250 carry around solid muscle only eating one big meal a day. Fasting the all day long every day?
eating a sandwhich during lol
So can you put on muscle on the keto diet with ultra low carbs
Yes! More muscles lower fat.
Damn it took him 2 and a half minutes to ask a simple question
My attention span was ok with that ❤
people try to sound smart
It's two scientists having a conversation, not a tiktok.
Okay, so stay high and the rest doesn’t matter. I get it.
Galpin is high carb, and Attia is low carb???
*Not too many middle-aged folks can naturally digest that much protein, so the intake recommendation (1g/lb) is kind of misleading.*
Realistically, 0.5-.75 might be more realistic, so long as your workout routine and sleep are consistent.
I’m not sure I follow your point on how protein can be digested - if you weigh 200 pounds then the guidance would be 200 grams of protein a DAY - a quarter pound of protein weighs 227 grams - a single quarter pound burger would be close to the entire amount of protein a 200 pound person would need to digest. That does not seem too much to digest in a DAY!
@@mattbilello6229a quarter pound in grams is 114. 100 grams of meat has 26 grams of protein. You would have to eat 0.8 kg of meat to have 200 grams of protein. You’re welcome
Just no.
@@mattbilello6229 A quarter-pound weighs about 113 grams (4 ounces) and a quarter-pound burger has about 30 grams of protein. Ground beef has about 7 grams of protein per ounce.
Yo why they so small tho?
.
2030 -10g per kg…
No you will be lean as stick my man
Why would someone use grams and lbs in the same sentence 😂😂😂
I find Dr Huberman talking 2mn40 too long for a 7 mn clip.
Guy with no muscles is telling me how to eat😂
And another guy who has a muscles more than you and your coach combined is listening with his finest hair cell(one of the cells in the auditory pathway), knowledge is not about telling your own experience, show respect
I got absolutely nothing from this video, all of this is so assumed.
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Wow! Not a single direct answer 😂 Just a lot of waffle. I wonder if waffles are really that good for hypertrophy?
Guy takes 2 mins 35 seconds to ask the question ‘how much protein post workout?’
I feel like this guy should be more jacked 🤔
@Tom sure, but he does say outright that he himself is a muscle guy, hence my comment..
Dude is jacked watchatalkin
He’s not a body builder saying look at me. He trains and educates top athletes. He’s being interviewed because of his depth of knowledge and research.
Not realistic
Dr H,
It took you over 2 1/2 mins to ask your expert guest a question and then: you immediately interrupted him!!
how can he talk about muscle growth if he is skinny af ?
Knowledge
First he is doctor and he works with professional athletes transforming and improving their strength and conditioning while also teaching at a university!
He's definitely not skinny. The baggy shirts create an illusion he's smaller than he is.
iz u blind brev?
Why does it take them so long to get the point ?? !!
They do science, you watch tiktoks
Savage, hahahaha
This is education, not a talk show.
So that people HAVE to stick around till the end of the video😅
If your intermittent fasting your missing the boat and are not serious about your training. There needs to be plenty of stored glycogen in the muscle tissue with a positive nitrogen balance to get the most out of your training. Your kidding yourself with these other fad diets. Eat 4-6 times a day with balanced meals and make sure your taking in enough calories but you only need a sufficient amount of surplus.
Win the battle between witches and warlocks ! Get witches out from warlocks
Talked talked talked and said nothing. In the end these guys study a lot but still dont know the answers to muscle growth and protein intake
Even Andrew can’t understand what the heck is this guy talking about.
Why are we taking nutrition advice from someone with puny arms?
Small because he’s making so many other people big
Functional strength > aesthetics
his job is making other people huge, not himself. he probably likes the way he is and i can respect that.
I guess you did not notice the size of his forearm in relation to his bicep - look at his left arm in this video which straight on with the camera shot and you will notice at the elbow his forearm is very wide - lifting strength requires brachial development - “Popeyes arms” - which DOCTOR Galpin (I think you are overlooking that the guy is a doctor) very much has.
Eat muscle to gain muscle, eat their brains to gain their knowledge, nom nom nom