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

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

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?

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)

that background messed with my vision a bit 😂

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 suspect a massive increase in Growth Factor Hormone from fasting about 18 hours before running and weight lifting.

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 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.

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

How would fasting affect metabolism over time?

We're all going to fucking die one day. Just be sensible and listen to your body...Huberman just rambling on. Enjoy life!

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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?

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.

eating a sandwhich during lol

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

Guy with no muscles is telling me how to eat😂

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

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

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.

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

Easy saying take more protein than you need, how do you keep your weight down though and build muscle ?

Galpin is high carb, and Attia is low carb???

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!

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.

Even Andrew can’t understand what the heck is this guy talking about.

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?

I find Dr Huberman talking 2mn40 too long for a 7 mn clip.

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

My goodness 7 minutes to tell me you can eat whenever you want.

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

Put it in ounces and pounds people

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

How come this guy is such a expert on muscle growth, yet he barely has any? Shouldnt that be a red flag?

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)

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

What? Why are we eating carbs? Especially more carbs than protein?

200g of protein wtf how am I gonna intake that

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

Before increasing volume, there is more need for protein

Geez! Get to the point man!!! Too much information for a simple question.

hard to watch you kept interupting your guest

I’m taken 100 grams per day hope that’s ok for now

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 love this. Is this per lb or per pound LBM? Or, would this depend on body fat%

I stumbled upon this book called The Hidden Muscle Blueprint Code while browsing and ended up pleasantly surprised. What started as a casual read turned into an interesting look at the science behind smart training. I usually keep my book suggestions to myself, but this one resonated with me enough to mention it. If you’re curious about a deeper perspective on strength training, it might be worth a look imo 👍