February 22, 2023 • 3hr 5min

GUEST SERIES | Dr. Andy Galpin: Optimal Nutrition & Supplementation for Fitness

Huberman Lab

In this sixth and final episode of a series on fitness, exercise and performance, Dr. Andy Galpin, professor of kinesiology at California State University, Fullerton, discusses optimal nutrition, hydration and supplementation strategies to achieve fitness goals. The episode covers guidelines for macronutrients, nutrient timing, hydration protocols, and evidence-based supplements to enhance performance, recovery and sleep. Dr. Galpin provides practical recommendations based on scientific research and his extensive experience working with athletes and fitness enthusiasts.

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Key Takeaways

Creatine is one of the most effective and well-researched supplements for enhancing muscle performance, cognitive function, and recovery. A typical dose is 3-7 grams per day.
Proper hydration is critical for physical and mental performance. A general guideline is to drink half an ounce of fluid per pound of body weight daily, plus additional fluid to replace sweat losses during exercise.
The "Galpin equation" for hydration during exercise: Take your body weight in pounds, divide by 30, and drink that many ounces every 15-20 minutes during activity.
Carbohydrate intake during long or intense exercise (>2 hours or >100% VO2 max) can enhance performance. Aim for 60-100g carbs per hour, with a 2:1 or 3:1 ratio of glucose to fructose.
Caffeine in doses of 1-3 mg per kg of body weight taken 30 minutes pre-exercise can boost endurance performance.
For recovery, focus on the "3 R's": Rebuild (protein), Rehydrate (fluids/electrolytes), and Replenish (carbs) without disturbing the gut.
Sleep is the most powerful performance enhancer. Optimize your sleep environment and habits before turning to supplements.
Use single-ingredient supplements when possible to better identify effects and adjust dosages as needed.
The post-exercise "anabolic window" is real, but total daily protein intake is more important than precise timing for most people.
Taper training volume by ~50% for 1-2 weeks every 8 weeks of hard training to allow for recovery and performance gains.

Introduction

In this sixth and final episode of a series on fitness, exercise and performance, Dr. Andy Galpin, professor of kinesiology at California State University, Fullerton, discusses optimal nutrition, hydration and supplementation strategies to achieve fitness goals. The episode covers guidelines for macronutrients, nutrient timing, hydration protocols, and evidence-based supplements to enhance performance, recovery and sleep. Dr. Galpin provides practical recommendations based on scientific research and his extensive experience working with athletes and fitness enthusiasts.

Topics Discussed

Creatine Supplementation (5:16)

Dr. Galpin identifies creatine as one of the most effective and well-researched supplements for enhancing muscle performance and cognitive function. Key points:

Typical dose is 3-7 grams per day
Loading phase is unnecessary for most people
Benefits include improved strength, muscle growth, and cognitive performance
Very low risk of side effects for most people
Takes several weeks of consistent use to see full benefits

"Creatine is fantastic for recovery from muscle damage, helps and can potentially aid in fat loss and a whole host of things."

Hydration Guidelines (20:31)

Proper hydration is critical for physical and mental performance. Dr. Galpin outlines key hydration principles:

General guideline: Drink half an ounce of fluid per pound of body weight daily
During exercise: Use the "Galpin equation" - body weight in pounds divided by 30 = ounces to drink every 15-20 minutes
Post-exercise: Replace 125% of fluids lost through sweat
Dehydration of just 2% body weight can impair performance
Over-hydration can also be problematic, diluting electrolytes

"If you are under hydrated or dehydrated, then there is a clear negative effect on your body. And as I increase the level or improve the level of hydration, things get better, whether this is physical performance or whether this is mental performance."

Electrolytes and Hydration (35:37)

Dr. Galpin discusses the importance of electrolytes for proper hydration:

Aim for roughly 3:1 ratio of sodium to potassium in electrolyte drinks
200-400mg sodium per serving is typical in most electrolyte products
Adding a pinch of salt to water or coconut water can be an easy DIY option
Electrolytes help maintain proper fluid balance and nerve/muscle function

Carbohydrates and Exercise Performance (1:10:58)

For longer or more intense exercise sessions, carbohydrate intake can enhance performance:

Aim for 60-100g carbs per hour for sessions >2 hours or >100% VO2 max
Use a 2:1 or 3:1 ratio of glucose to fructose for optimal absorption
5-9% carbohydrate concentration in fluids is ideal (similar to most sports drinks)
Carbs help maintain blood glucose, spare liver glycogen, and aid hydration

Caffeine and Performance (1:16:47)

Caffeine can be an effective ergogenic aid when used properly:

Dose: 1-3 mg per kg of body weight
Timing: ~30 minutes pre-exercise
Most effective for endurance activities
Can improve reaction time, power output, and focus
Be cautious of doses >5 mg/kg, which may impair performance

"Caffeine can, but coffee doesn't necessarily [dehydrate you] because remember, you're co-ingesting that with fluid."

Other Performance-Enhancing Supplements (1:31:20)

Dr. Galpin discusses several other supplements with potential performance benefits:

Beetroot juice/extract: Can enhance endurance via nitric oxide pathways
Citrulline: May improve blood flow and exercise performance
Alpha-GPC: Potential focus and power output benefits
Beta-alanine: Can improve muscular endurance, requires consistent use

Recovery Supplements (2:20:03)

For enhancing post-exercise recovery, Dr. Galpin recommends:

Omega-3 fatty acids: 2-5g total, 1:1 EPA:DHA ratio
Curcumin: 500mg 3x daily for anti-inflammatory effects
Glutamine: 20g daily (10g AM, 10g PM) to support tissue repair
Magnesium: 6mg per kg body weight, citrate form preferred
Tart cherry extract: May aid sleep and reduce muscle soreness

Sleep Optimization (2:02:33)

Dr. Galpin emphasizes the importance of sleep for performance and recovery:

Optimize sleep environment: dark, cool, quiet
Limit fluid intake 3 hours before bed
Consider mouth taping or nasal dilators for snoring/breathing issues
Myofunctional therapy (tongue exercises) may help with sleep-disordered breathing
Be cautious of "orthosomnia" - obsessing over sleep tracker data

"Sleep is the most powerful performance enhancing activity."

Nutrition and Supplementation Philosophy (1:47:31)

Dr. Galpin outlines his overall approach to nutrition and supplementation:

Focus on whole foods and foundational nutrition first
Use single-ingredient supplements when possible
Address root causes rather than just treating symptoms
Be cautious of dependency on supplements
Tailor approach to individual needs and goals

"The end goal anytime I coach somebody is to get them into a physiological state in which they require no, or close to no supplementation."

Conclusion

This comprehensive episode on nutrition and supplementation for fitness provides a wealth of evidence-based strategies to optimize performance, recovery, and overall health. Dr. Galpin emphasizes the importance of foundational habits like proper hydration, sleep, and whole food nutrition before turning to supplements. When supplements are used, he recommends focusing on well-researched options like creatine, targeted electrolytes, and strategic carbohydrate intake for longer training sessions. The discussion highlights the complexity of human physiology and the need to tailor approaches to individual needs and goals. While certain supplements and strategies have strong scientific support, there is no one-size-fits-all solution. Listeners are encouraged to experiment carefully, track results, and focus on long-term health and performance rather than quick fixes. Overall, this episode provides a valuable framework for thinking about nutrition and supplementation in the context of a well-rounded fitness program. By combining the insights from this episode with the training principles discussed in earlier parts of the series, listeners have a comprehensive toolset to optimize their fitness journey.