Diet & Supplementation for Muscle Growth | Dr. Andy Galpin & Dr. Andrew Huberman
Huberman Lab Clips・7 minutes read
Dr. Layne Norton suggests a protein intake of 1.6 to 2.7 grams per kilogram of body weight for hypertrophy, with a focus on broad protein and carbohydrate intake post-workout to simplify dietary considerations and optimize growth and recovery. Carbohydrate timing is essential for muscle glycogen replenishment, with different protein to carbohydrate ratios recommended based on the type of workout, including a three to one ratio for hypertrophy training.
Insights
- Dr. Layne Norton recommends a protein intake range of 1.6 to 2.7 grams per kilogram of body weight per day for hypertrophy, simplifying dietary considerations by focusing on protein quantity rather than quality, type, or timing.
- Post-workout, carbohydrate timing is crucial for muscle glycogen replenishment, with varying protein to carbohydrate ratios recommended based on the type of workout, emphasizing the importance of carbohydrates in optimizing growth, recovery, and performance.
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Recent questions
What is the recommended protein intake for hypertrophy?
1.6 to 2.7 grams per kilogram of body weight per day
Is there a specific protein and carbohydrate intake window post-hypertrophy workout?
Yes, a broad feeding window exists
What is the protein intake recommendation in grams per pound of body weight?
About 1 gram per pound of body weight
Does maintaining a high protein intake eliminate the need to focus on protein quality, type, or timing?
Yes, it simplifies dietary considerations
Why is carbohydrate timing crucial for muscle glycogen replenishment?
To optimize growth and recovery
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Summary
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Optimizing Muscle Growth with Protein and Carbs
- Dr. Layne Norton recommends a protein intake range of 1.6 to 2.7 grams per kilogram of body weight per day for hypertrophy.
- Post-hypertrophy workout, a broad window exists for protein and carbohydrate intake, contrary to previous beliefs of a narrow feeding window.
- Layne Norton suggests a protein intake of about 1 gram per pound of body weight, equivalent to 2.2 grams per kilogram.
- Maintaining a high protein intake negates the need to focus on protein quality, type, or timing, simplifying dietary considerations.
- Carbohydrate timing is crucial for muscle glycogen replenishment, with a one to one protein to carbohydrate ratio recommended post-strength workouts.
- For intense conditioning workouts, a higher carbohydrate to protein ratio of three to four to one is advised.
- In pure hypertrophy training, it is beneficial to consume carbohydrates post-workout to optimize growth and recovery, with a three to one carbohydrate to protein ratio suggested.
