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

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  • Опубліковано 16 січ 2025

КОМЕНТАРІ • 195

  • @HubermanLabClips
    @HubermanLabClips  Рік тому +9

    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 UA-cam here: ua-cam.com/video/CyDLbrZK75U/v-deo.html

    • @mairavp
      @mairavp Рік тому +1

      Dr. Huberman, if I am overweight, should I consider my current or target weight, when multiplying it by 1.6/2.2? Thank you!

    • @markkellogg7146
      @markkellogg7146 4 місяці тому

      Target

    • @Heynowbusta
      @Heynowbusta 6 днів тому

  • @ag-py6to
    @ag-py6to 10 місяців тому +128

    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

    • @poweredman
      @poweredman 7 місяців тому +2

      godlike ❤️

    • @Anonymous_09869
      @Anonymous_09869 7 місяців тому +1

      Thanks buddy 🥂

    • @mugs4439
      @mugs4439 7 місяців тому

      what im not understanding is do they mean 2:1 ratio of protein to carbs for total diet or just around the workout session and if its just around the workout session like how much do they mean

    • @vipultharkar2135
      @vipultharkar2135 7 місяців тому

      He is talking about pre workout meal. Eg 100 grams carb 30 grams of protien before workout​@@mugs4439

    • @montygriswald7296
      @montygriswald7296 6 місяців тому +1

      My mang

  • @JakeNaar09
    @JakeNaar09 Рік тому +92

    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.

  • @angelmarinos3910
    @angelmarinos3910 Рік тому +54

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

  • @DFIAmplifiedWellness
    @DFIAmplifiedWellness Рік тому +14

    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.

  • @victornedialkov9205
    @victornedialkov9205 Рік тому +38

    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
    @Williamson_Eric Рік тому +11

    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..

    • @Joseph1NJ
      @Joseph1NJ Рік тому +4

      Jordan Peterson just checked in and shook his head.

    • @bradleyheissmann4538
      @bradleyheissmann4538 11 місяців тому

      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.

  • @JoshJG7
    @JoshJG7 Рік тому +5

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

  • @anthonydecarvalho652
    @anthonydecarvalho652 5 місяців тому

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

  • @tougue
    @tougue 10 місяців тому +2

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

  • @KirstiCheetahh
    @KirstiCheetahh Рік тому +7

    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 😃

  • @spearruler70
    @spearruler70 Рік тому +30

    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.

    • @Temp-ee5mf
      @Temp-ee5mf Рік тому

      what are the signs to tell you, you are fat adapted?

    • @spearruler70
      @spearruler70 Рік тому

      @@Temp-ee5mf very low bodyfat percentage 🤣🤣🤣

  • @AninaImhofsky
    @AninaImhofsky 10 місяців тому +1

    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!

  • @oshkotosh2341
    @oshkotosh2341 11 місяців тому

    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.

  • @gersonberthault3880
    @gersonberthault3880 Рік тому

    Great video, thanks 😊

  • @Jakethebeard
    @Jakethebeard Рік тому +4

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

    • @Frederick0220
      @Frederick0220 10 місяців тому

      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.

  • @gerryiannuzzi5122
    @gerryiannuzzi5122 Рік тому +1

    Glad you mentioned Don Layman the GOAT of protein

  • @sarawilson-u2f
    @sarawilson-u2f Місяць тому

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

  • @lucaszamorano823
    @lucaszamorano823 Рік тому +2

    Those numbers Andy talked about were purely for the first meal post workout right?

  • @KJ-su4ph
    @KJ-su4ph Рік тому +11

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

  • @faogbethelvt6324
    @faogbethelvt6324 Рік тому +6

    I train every other day, what do you recommend for off days relative to macros?

    • @tudor8436
      @tudor8436 Рік тому +1

      less to no carbo! (if you do nothing)

    • @jamesbondisamonkey
      @jamesbondisamonkey Рік тому

      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

    • @faogbethelvt6324
      @faogbethelvt6324 Рік тому

      @@jamesbondisamonkey Thanks. Much appreciated. Assuming total caloric intake should stay the same as well?

  • @alessandroroca8113
    @alessandroroca8113 7 місяців тому

    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

  • @DOBRENZ
    @DOBRENZ Годину тому

    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.

    • @DOBRENZ
      @DOBRENZ Годину тому

      The paper from Layman cites the upper limit as around 4.5g/kg so God speed boys.

  • @insidiousmaximus
    @insidiousmaximus Рік тому +7

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

    • @sibanought
      @sibanought 10 місяців тому +1

      Gain the knowledge of a cow or sheep ? - or maybe you were talking about something on two legs ... like a scientist perhaps??

  • @leeharper8699
    @leeharper8699 Місяць тому

    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.

  • @MyMEDFITNESS
    @MyMEDFITNESS Рік тому +3

    Would these recommendations apply to the average adult that’s not performing any demanding physical activity other than a brief)30 minute) Strength workout!

  • @BrenCford
    @BrenCford Рік тому +5

    That's a fair amount of protein, without supplements I'd have no chance of hitting 1.6 grams per kilo of bodyweight.

  • @masonlamb7524
    @masonlamb7524 Рік тому +6

    does pre workout or energy drinks break the fast? itd be dope to have a clip on that!

    • @torca1000
      @torca1000 Рік тому +1

      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.

  • @arjunasandoval7089
    @arjunasandoval7089 5 місяців тому

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

  • @AlbertWolfe-p9v
    @AlbertWolfe-p9v Рік тому +2

    that background messed with my vision a bit 😂

  • @radustefanstan3082
    @radustefanstan3082 Рік тому +1

    1 hour before workout is good? What is that time window?

  • @jamesbondisamonkey
    @jamesbondisamonkey Рік тому +1

    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

  • @jayadenuja3796
    @jayadenuja3796 6 місяців тому

    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)

  • @PabloIzurieta
    @PabloIzurieta Рік тому +24

    180g of protein for a 75kg person. So that's like 6 pieces of chicken breast or 30 eggs! That's a lot.

  • @Michael_eagle99
    @Michael_eagle99 8 місяців тому

    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

  • @LandyBeth-x7v
    @LandyBeth-x7v 11 місяців тому +1

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

  • @morhadi
    @morhadi 19 днів тому

    3:47 "Just stay high and it doesn't matter." - Dr. Andy Galpin

  • @Aaron_leonard
    @Aaron_leonard Рік тому

    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

  • @afreefreestyler9395
    @afreefreestyler9395 Рік тому

    2:36 seconds to ask one question. It was important

  • @DrinkingStar
    @DrinkingStar Рік тому +14

    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.

    • @Gabbynator999
      @Gabbynator999 Рік тому

      so its not healthly you need intermittent fasting to heal your cells

    • @vinesauces4023
      @vinesauces4023 Рік тому

      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

    • @jaymcbakerk
      @jaymcbakerk Рік тому

      The 30g figure is total broscience. Body absorbs whatever is available to absorb

    • @KOTNking
      @KOTNking Рік тому

      I was hoping they would touch on that as well.

  • @freddyhorn4825
    @freddyhorn4825 11 місяців тому

    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

  • @tommytye3428
    @tommytye3428 Рік тому +4

    1.4-2.4 grams protein per kilo of total body weight or lean body weight (some of us are plump, lol)?

    • @dkgray828
      @dkgray828 7 місяців тому

      I think it's target/perfect body weight.

  • @riss2176
    @riss2176 Рік тому

    How would fasting affect metabolism over time?

  • @badrrharri
    @badrrharri Рік тому +1

    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?

    • @marley720
      @marley720 Рік тому +3

      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

    • @robin212212
      @robin212212 Рік тому

      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.

    • @randypanthegoatboy2
      @randypanthegoatboy2 Рік тому

      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

  • @tylerjcranford
    @tylerjcranford Рік тому +12

    Gents, be clear! It's 2.2 grams per kg, or 1 gram per pound, of LEAN BODY MASS! Not straight "bodyweight"!

    • @omarfliyou5556
      @omarfliyou5556 Рік тому

      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

  • @MRAPEXPREDATOR1
    @MRAPEXPREDATOR1 10 місяців тому

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

  • @tzerpa9446
    @tzerpa9446 Рік тому +3

    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. 🤔

    • @glatzigoblin
      @glatzigoblin Рік тому

      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.

    • @rory644
      @rory644 Рік тому +1

      I always tell people tell me your ideal weight and multiply x 2 for protein intake

  • @KllswtchOvrDrv
    @KllswtchOvrDrv Рік тому +97

    Damn it took him 2 and a half minutes to ask a simple question

  • @BartWilliston
    @BartWilliston Рік тому +5

    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?

    • @PCRyder
      @PCRyder Рік тому +3

      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.

    • @morio9284
      @morio9284 Рік тому

      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.

    • @deebee4575
      @deebee4575 Рік тому +7

      If you're 400 lbs your ONLY goal should be calorie deficit.

    • @solocup6153
      @solocup6153 Рік тому

      yes

  • @RobTaylorTraining
    @RobTaylorTraining 10 місяців тому

    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.

  • @TravisHewett-ff5lf
    @TravisHewett-ff5lf Рік тому

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

  • @albertsteptoe3710
    @albertsteptoe3710 Рік тому +2

    Can fasting on your rest day ( 24 hour fast ) harm any muscle gains or future muscle gains. ?

    • @gkountilas
      @gkountilas Рік тому +4

      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

    • @gkountilas
      @gkountilas Рік тому +1

      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

    • @albertsteptoe3710
      @albertsteptoe3710 Рік тому

      @@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 . 👍

  • @CarlieRottier
    @CarlieRottier Рік тому +12

    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 😂

    • @PhiyackYuh
      @PhiyackYuh Рік тому +2

      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.

    • @CarlieRottier
      @CarlieRottier Рік тому +1

      @@PhiyackYuh no it's based on bodybuilding 😅

  • @S_warren
    @S_warren 9 місяців тому

    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?

  • @app369
    @app369 Рік тому +10

    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

    • @par32
      @par32 Рік тому +2

      Thank you. I feel like I’m taking crazy pills with everyone suggesting insane amounts of protein.

    • @par32
      @par32 Рік тому +2

      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.

    • @kogenpandajiujitsu
      @kogenpandajiujitsu Рік тому

      For anyone interested, he addresses this question at 3:24

  • @SuccessMindset2180
    @SuccessMindset2180 4 місяці тому

    Before increasing volume, there is more need for protein

  • @SmartBodiesLab
    @SmartBodiesLab Рік тому +1

    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.

  • @SuperPerfectMan
    @SuperPerfectMan Рік тому

    Does he mean take a protein shake during the workout ?

  • @captaincommodore8901
    @captaincommodore8901 Рік тому +1

    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.

    • @dannypoggi3254
      @dannypoggi3254 Рік тому +1

      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

    • @captaincommodore8901
      @captaincommodore8901 Рік тому

      @@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...

  • @DrOlegKulikov
    @DrOlegKulikov 10 місяців тому

    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.

  • @bambernator
    @bambernator 11 місяців тому

    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?

  • @jameskbarron
    @jameskbarron 5 місяців тому

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

  • @jasonfrisken7606
    @jasonfrisken7606 Рік тому +2

    So can you put on muscle on the keto diet with ultra low carbs

    • @morio9284
      @morio9284 Рік тому

      Yes! More muscles lower fat.

  • @Joshalots
    @Joshalots 5 місяців тому +1

    200g of protein wtf how am I gonna intake that

  • @memastarful
    @memastarful Рік тому +3

    Hola Andrew 👋 how are you holding up these days? Hope you are doing well.

  • @NONAME-qw5rb
    @NONAME-qw5rb Рік тому +3

    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)

  • @juanpartida6516
    @juanpartida6516 6 місяців тому

    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

  • @peter-robinson
    @peter-robinson Рік тому

    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.

  • @johncalla2151
    @johncalla2151 Рік тому +3

    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.

  • @monstermix7134
    @monstermix7134 2 місяці тому

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

  • @Papepipucho
    @Papepipucho Рік тому

    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?

  • @danielerenae
    @danielerenae Рік тому

    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?

  • @brandon13romero50
    @brandon13romero50 Рік тому +1

    If I'm 5'9 and naturally slim around 140-145 what should my diet be my metabolism is fast

  • @alphabeta8403
    @alphabeta8403 Рік тому +6

    *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.

    • @mattbilello6229
      @mattbilello6229 Рік тому

      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!

    • @Stuttgart1887
      @Stuttgart1887 Рік тому

      @@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

    • @sundvallen
      @sundvallen Рік тому

      Just no.

    • @johncalla2151
      @johncalla2151 Рік тому +1

      @@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.

  • @mrv1271
    @mrv1271 7 місяців тому +1

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

  • @joeyfunk4327
    @joeyfunk4327 Рік тому +4

    I like to fast at least 24 hours per day, with intermittent hypertrophy window of about 16/8

  • @BrunoRibeiroComboios
    @BrunoRibeiroComboios Рік тому

    Would it help to replace your phone with a Smartwatch like Apple Watch with Cellular instead?

  • @markmraven
    @markmraven 10 місяців тому

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

  • @tormentoxx
    @tormentoxx Рік тому

    Okay, so stay high and the rest doesn’t matter. I get it.

  • @ALI_B
    @ALI_B 8 місяців тому

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

  • @GR55_SLINGER
    @GR55_SLINGER 3 місяці тому

    hard to watch you kept interupting your guest

  • @nagodio
    @nagodio Рік тому

    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 .

    • @aryamansadal4826
      @aryamansadal4826 Рік тому +4

      bro thats like 1000 cals a day ..... Sad to break it to you .. but youre dying

    • @nagodio
      @nagodio Рік тому

      @@aryamansadal4826 thank you for the heads up!

    • @DinnerTableReady
      @DinnerTableReady Рік тому

      U gotta eat more bro

  • @gaylaaustin7468
    @gaylaaustin7468 6 місяців тому

    Put it in ounces and pounds people

  • @daianacherhynets7241
    @daianacherhynets7241 Рік тому

    86 grams per day?? crazy a lot

  • @jaysimpson6857
    @jaysimpson6857 Рік тому +2

    I got absolutely nothing from this video, all of this is so assumed.

  • @addamtyler4989
    @addamtyler4989 11 місяців тому

    eating a sandwhich during lol

  • @Harrison-m8i
    @Harrison-m8i Рік тому

    Yo why they so small tho?

  • @fareedingram4626
    @fareedingram4626 Рік тому +19

    Why does it take them so long to get the point ?? !!

  • @poliklolik
    @poliklolik Рік тому

    2030 -10g per kg…

  • @Portal100kgJJ
    @Portal100kgJJ Рік тому +1

    Not realistic

  • @bluefacebaby2342
    @bluefacebaby2342 11 місяців тому

    .

  • @ChuckNorris-bf5cj
    @ChuckNorris-bf5cj Рік тому

    Wow! Not a single direct answer 😂 Just a lot of waffle. I wonder if waffles are really that good for hypertrophy?

  • @mtwata
    @mtwata Рік тому

    Why would someone use grams and lbs in the same sentence 😂😂😂

  • @Mikey-z5s
    @Mikey-z5s 11 місяців тому +3

    Guy with no muscles is telling me how to eat😂

    • @abdulelah4499
      @abdulelah4499 8 місяців тому +3

      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

    • @dr.livesey7595
      @dr.livesey7595 6 місяців тому

      I never understood how some people think just because someone has big muscles they are experts at what they do. Would be like just because you had cancer you became a harvard phd about cancer.
      The truth is, train regularly, even with the worst plan and execution ever and eat well and you will see 80% of your genetic maximum muscle growth. What Andy Galpin is talking about is how to reach that point as fast as possible and how to access the last 20%.

  • @hoangnhatmusic
    @hoangnhatmusic Рік тому

    🎯 Key Takeaways for quick navigation:
    Made with HARPA AI

  • @sohamvyas8647
    @sohamvyas8647 Рік тому

    No you will be lean as stick my man

  • @Jot4Sv
    @Jot4Sv Рік тому +3

    how can he talk about muscle growth if he is skinny af ?

    • @Ian-pe8sh
      @Ian-pe8sh Рік тому +6

      Knowledge

    • @mattbilello6229
      @mattbilello6229 Рік тому +1

      First he is doctor and he works with professional athletes transforming and improving their strength and conditioning while also teaching at a university!

    • @michaelmin5588
      @michaelmin5588 Рік тому +3

      He's definitely not skinny. The baggy shirts create an illusion he's smaller than he is.

    • @chaosevolution
      @chaosevolution Рік тому +1

      iz u blind brev?

  • @lltatoll
    @lltatoll 9 місяців тому

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

  • @rodmatta8600
    @rodmatta8600 Рік тому

    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

  • @lukepownall7292
    @lukepownall7292 Рік тому

    Guy takes 2 mins 35 seconds to ask the question ‘how much protein post workout?’