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Summary of Transcript:
This episode of the Huberman Lab Guest Series discusses nutrition and supplementation for fitness, exercise, and performance. Dr. Andy Galpin explains that supplements can be potent compounds that can transform our ability to perform in the short term and shape brain chemistry and hormone patterns. He suggests focusing on the basics of sleep, nutrition, and hydration, and then using supplements to fill in the gaps. He recommends creatine, which can have benefits for muscle performance, strength, bone mineral density, cognitive factors, and even brain metabolism. He emphasizes that it does not prevent or treat any diseases, but has minimal side effects and potential benefits.
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Summary of Description:
In this episode 6 of a 6-part series from Huberman Lab, Dr. Andy Galpin explains optimal nutrition, hydration and supplementation to achieve fitness goals. He provides macronutrient guidelines, when to eat relative to training, training fasted versus fed, and proper hydration for before and during exercise. He discusses what supplements work best for fitness and performance, how to decide which to take, if any, and when to take them. He also shares high-impact, lower-cost supplements and nutrition recommendations to benefit performance, recovery, and sleep. This episode also includes an audience Q&A.
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#Nutrition & Supplementation for Optimal Fitness Performance
Optimal nutrition and supplementation are key components of achieving fitness goals. In this episode of the Huberman Lab podcast, Dr. Andy Galpin, professor of kinesiology at California State University, Fullerton, provides an in-depth but clear discussion of nutrition strategies and supplements that can help anyone improve their level of physical and mental performance.
##Macronutrient Guidelines
Dr. Galpin discusses macronutrient guidelines and when to eat relative to training, as well as training fasted versus fed. He explains proper hydration for before and during exercise, and how dehydration and/or low electrolyte concentrations impede physical and mental performance.
##Supplements
Dr. Galpin also shares what supplements work best for fitness and performance, how to decide which to take, if any, and when to take them. He provides high-impact, lower-cost supplements and nutrition recommendations to benefit performance, recovery, and sleep.
##Q&A
The episode also includes an audience Q&A. Dr. Galpin answers questions about creatine supplementation, muscle and cognitive function, hydration, caffeine and electrolytes, carbohydrates and exercise, training fasted versus fed, caffeine and endurance, citrulline, beet root juice and performance, rhodiola and cortisol, intermittent fasting and keto diets, carbohydrate loading, garlic, tart cherry extract, fitness testing, training programs, exercise recovery, and more.
Overall, this episode provides an excellent overview of nutrition and supplementation strategies to optimize fitness performance.
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Source Description
In this episode 6 of a 6-part series on fitness, exercise and performance with Andy Galpin, PhD, professor of kinesiology at California State University, Fullerton, he explains optimal nutrition, hydration and supplementation to achieve your fitness goals. We cover macronutrient guidelines, when to eat relative to training and training fasted versus fed. Dr. Galpin describes proper hydration for before and during exercise, how dehydration and/or low electrolyte concentrations impede physical and mental performance. He discusses what supplements work best for fitness and performance, how to decide which to take, if any, and when to take them. He also shares high-impact, lower-cost supplements and nutrition recommendations to benefit performance, recovery, and sleep. This episode also includes an audience Q&A. Overall, it is an in-depth but clear discussion of nutrition strategies and supplements that can help anyone improve their level of fitness physical and mental performance.
#HubermanLab #Nutrition #Science
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Dr. Andy Galpin
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Articles
Meta-Analysis Examining the Importance of Creatine Ingestion Strategies on Lean Tissue Mass and Strength in Older Adults: https://bit.ly/3Ev36pU
Other Resources
Examine: https://examine.com
Absolute Rest: https://www.absoluterest.com
Reveri: https://www.reveri.com
Timestamps
00:00:00 Nutrition & Supplementation
00:05:16 Creatine Supplementation, Muscle & Cognitive Function, Loading Phase
00:16:51 Momentous, Levels, LMNT
00:20:31 Dehydration, Overhydration, Night Urination
00:35:37 Tool: Hydration, Caffeine & Electrolytes
00:41:22 Tool: Sweating, Salt & Performance
00:48:57 AG1 (Athletic Greens)
00:49:49 Galpin Equation for Hydration & Exercise, Focus
00:55:28 Tool: 5 Steps to Optimize Hydration, Sipping Water, W.U.T. Status, Salt
01:10:58 Electrolytes, Carbohydrates & Exercise
01:15:44 InsideTracker
01:16:47 Training Fasted versus Fed, Caffeine, Carbohydrate Timing
01:25:13 Caffeine & Endurance
01:31:20 Citrulline, Beet Root Juice & Performance; Alpha-GPC & Focus, Nootropics
01:35:43 Rhodiola, Cortisol & Fatigue
01:39:55 Tool: Supplement Formulations
01:47:31 Supplements, Dependency & Root Cause; Foundational Behaviors
01:57:44 Acute vs. Chronic Effects, Supplements & Gut Microbiome
02:02:33 Tool: Sleep Environment, Absolute Rest
02:11:03 Tools: Sleep & Disturbances, Inositol
02:20:03 Tool: “Fitness Fatigue” Model, Taper, Anti-Inflammatory Supplements
02:26:33 Exercise Recovery: Curcumin, Omega 3s, Glutamine, Nutrition, Vitamins
02:39:27 Intermittent Fasting, Training & Keto Diets; GABA
02:43:39 Carbohydrate Loading; Amino Acid Supplements; “Anabolic Window”
02:47:23 Garlic; Tart Cherry Extract; Examine.com
02:51:50 Fitness Testing, Training Programs; Exercise Recovery
03:04:13 Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Neural Network Newsletter
Title Card Photo Credit: Mike Blabac – https://www.blabacphoto.com
The Huberman Lab podcast is for general informational purposes only and does not constitute the practice of medicine, nursing or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed. The use of information on this podcast or materials linked from this podcast is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professionals for any such conditions.
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