Diet & Supplementation for Muscle Growth | Dr. Andy Galpin & Dr. Andrew Huberman
Summary
TLDRThe video discusses optimal protein intake for muscle growth, recommending 1g per pound of body weight as a minimum. It notes the importance of overall protein quantity rather than precise timing or quality. For strength training, a 1:1 ratio of protein to carbs is advised post-workout. For endurance a 3-4:1 carb to protein ratio is better. For hypertrophy training, nutrient timing is less important than sufficient overall intake, though spreading meals and nutrients pre, mid and post-workout is ideal. A 3:1 carbohydrate to protein ratio is suggested.
Takeaways
- 📊 The recommended protein intake for hypertrophy ranges from 1.6 to 2.7 grams per kilogram of body weight per day, with some suggestions going as high as 1 gram per pound.
- 🚴♂️ Protein quality, type, and timing become crucial factors when intake falls below recommended levels, adding complexity to nutritional planning.
- 📈 Higher protein intake simplifies dietary considerations, reducing the need to focus on the specifics of timing, types, and quality of protein.
- 💪 Total protein intake is paramount; the significance of protein timing and specific amino acid content diminishes when overall protein consumption meets or exceeds recommended thresholds.
- 🚲 Nutrient timing for carbohydrates is important for replenishing muscle glycogen, especially in endurance training or maintaining high-quality training sessions.
- 📪 A balanced post-exercise nutrition strategy might include a one-to-one ratio of protein to carbohydrates for strength-focused workouts, with adjustments based on the intensity and type of training.
- 👍 Including carbohydrates in post-training meals for hypertrophy is beneficial, aiming for a ratio that supports recovery and growth.
- 🏋️♂️ Personal preference plays a significant role in the timing of nutrient intake around workouts, with some people preferring to eat before, during, or after exercise.
- 📝 The consensus is that fueling around training sessions offers potential advantages for muscle growth and recovery, with no known benefits to fasting around workouts.
- 💦 For pure hypertrophy training, distributing nutrient intake evenly throughout the day and around workouts maximizes growth potential and jumpstarts recovery.
Q & A
What is the recommended range of protein intake per kilogram of body weight for hypertrophy according to Dr. Layne Norton?
-Dr. Layne Norton recommends a range of 1.6 to 2.7 grams of protein per kilogram of body weight per day for hypertrophy.
How does protein intake vary with different dietary choices such as omnivore or vegan diets in the context of hypertrophy?
-The discussion suggests that dietary choices (omnivore, vegan, etc.) affect how one might reach their protein intake goals, but it emphasizes the importance of meeting the protein intake range regardless of diet.
What is the significance of spreading out protein intake throughout the day?
-Spreading out protein intake is important to accommodate the body's limited capacity to assimilate protein in any given setting, maximizing protein synthesis.
What is the role of post-workout nutrition in muscle protein synthesis and recovery?
-Post-workout nutrition, including both nutrition and supplementation, is crucial for facilitating muscle protein synthesis and recovery after a hypertrophy-inducing workout.
Has the concept of the post-training feeding window changed over time?
-Yes, the understanding of the post-training feeding window has evolved from being within the first 30 to 90 minutes to a much broader timeframe, although the exact duration is still debated.
What is the equivalent of 1 gram of protein per pound in grams per kilogram?
-1 gram of protein per pound is equivalent to approximately 2.2 grams per kilogram.
Why does Andy Galpin agree with Layne's recommendation on protein intake?
-Andy Galpin agrees with Layne's recommendation because a higher protein intake simplifies other nutritional considerations like protein quality, type, and timing.
How does nutrient timing differ between carbohydrates and proteins according to Andy Galpin?
-Nutrient timing is somewhat irrelevant for proteins, assuming total protein intake is high, but it is very specific and important for the replenishment of muscle glycogen with carbohydrates.
What is the recommended protein to carbohydrate ratio post-exercise for strength work?
-For strength work, a one to one post-exercise protein to carbohydrate ratio is recommended, like 35 grams of protein to 35 grams of carbohydrate.
How does Andy Galpin suggest adjusting carbohydrate intake based on the type of workout?
-For hard conditioning workouts, the carbohydrate to protein ratio should increase to three or four to one. For a mix of strength and conditioning, a two to one ratio is suggested.
Outlines
🏋️♂️ Protein Intake Guidelines for Hypertrophy
This paragraph discusses recommended protein intake ranges for hypertrophy goals. Dr. Layne Norton suggests 1.6-2.7 grams of protein per kilogram of body weight daily is optimal. This depends on factors like diet type. The key is spreading intake throughout the day within protein assimilation limits.
👍🏻 Post-Workout Nutrition Tips
This paragraph provides workout nutrition tips. For strength goals, a 1:1 carbohydrate to protein ratio post-exercise is recommended, like 35g of each. For endurance, up to 4:1 carbs to protein. For hypertrophy, carbs and protein pre, mid or post workout helps maximize growth and recovery.
Mindmap
Keywords
💡Hypertrophy
💡Protein Intake
💡Protein Synthesis
💡Post-Workout Nutrition
💡Leucine
💡Nutrient Timing
💡Macronutrient Intake
💡Caloric Surplus
💡Glycogen Replenishment
💡Training Quality
Highlights
Protein intake of 1-2 grams per pound of body weight is a good target for muscle growth
Total daily protein intake matters more than protein timing and quality if intake is high enough
Carbohydrate timing does matter for replenishing muscle glycogen which impacts training quality and endurance
For strength training, a 1:1 ratio of protein to carbs is a good post-workout nutrition target
For endurance/conditioning training, aim for a 3:1 or 4:1 carb to protein ratio post-workout
For general hybrid training, target a 2:1 carb to protein ratio post-workout
For hypertrophy training, maximizing nutrient availability pre/during/post workout has advantages
No clear benefit to avoiding fueling around workouts for hypertrophy goals
Spreading nutrient intake throughout day tends to work better than just pre/post workout
Some personal preference on timing of peri-workout nutrients based on hunger, fatigue, etc.
Target a 3:1 carb to protein ratio peri-workout for maximizing hypertrophy potential
Peri-workout nutrition jumpstarts growth and recovery between training sessions
35g protein + 35g carbs post-strength workout is a reasonable starting point
If consuming 35g protein, 60-70g carbs reasonable post general hybrid workout
Pre/during/post workout fueling tends to enhance performance for most people
Transcripts
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.
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