Andrew Huberman and Dr. Andy Galpin discuss nutrition and supplementation for fitness and performance goals in their podcast series.

# Andrew Huberman and Dr. Andy Galpin discuss nutrition and supplementation for fitness and performance goals in their podcast series. [00:00](https://www.youtube.com/watch?v=q37ARYnRDGc&t=0) Nutrition and supplementation for fitness and performance - [05:49](https://www.youtube.com/watch?v=q37ARYnRDGc&t=349) Creatine is a safe and effective supplement with numerous benefits. - [15:57](https://www.youtube.com/watch?v=q37ARYnRDGc&t=957) Three categories of supplements for optimal performance: fuel, stimulants, and fatigue blockers. - [21:02](https://www.youtube.com/watch?v=q37ARYnRDGc&t=1262) Hydration is vital for physical and mental performance - [30:32](https://www.youtube.com/watch?v=q37ARYnRDGc&t=1832) Proper electrolyte balance and hydration are critical for cellular function and can impact sleep. - [35:18](https://www.youtube.com/watch?v=q37ARYnRDGc&t=2118) Stay hydrated by drinking half an ounce of fluid per pound of body weight and replacing 125% of fluid lost during exercise. - [45:09](https://www.youtube.com/watch?v=q37ARYnRDGc&t=2709) Identifying if you are a heavy salt sweater and how to match your electrolyte intake to what you sweat. - [49:45](https://www.youtube.com/watch?v=q37ARYnRDGc&t=2985) The Galpin equation recommends consuming fluid every 15-20 minutes during exercise. - [59:38](https://www.youtube.com/watch?v=q37ARYnRDGc&t=3578) Stay hydrated by starting your day with water and eating hydrating foods. - [1:04:23](https://www.youtube.com/watch?v=q37ARYnRDGc&t=3863) Urine color, thirst, and three metrics can predict hydration status. - [1:14:21](https://www.youtube.com/watch?v=q37ARYnRDGc&t=4461) Maximize carbohydrate intake by using separate glucose and fructose transporters. - [1:19:28](https://www.youtube.com/watch?v=q37ARYnRDGc&t=4768) Fueling is necessary for high energy expenditure workouts - [1:29:34](https://www.youtube.com/watch?v=q37ARYnRDGc&t=5374) Commercially sold coffees contain high levels of caffeine - [1:34:56](https://www.youtube.com/watch?v=q37ARYnRDGc&t=5696) Rhodiola rosea can help manage cortisol and improve perception of fatigue - [04:34](https://www.youtube.com/watch?v=q37ARYnRDGc&t=274) Be cautious of melatonin supplements and buy from high-quality, third-party tested sources. - [1:49:36](https://www.youtube.com/watch?v=q37ARYnRDGc&t=6576) Avoid dependency on supplements and focus on root cause - [1:59:12](https://www.youtube.com/watch?v=q37ARYnRDGc&t=7152) Consistency is key for supplements like creatine and beta alanine - [2:04:19](https://www.youtube.com/watch?v=q37ARYnRDGc&t=7459) Absolute Rest offers full clinical grade sleep study in the comfort of your own home. - [2:13:48](https://www.youtube.com/watch?v=q37ARYnRDGc&t=8028) Sleeping with a partner can affect sleep quality - [2:18:40](https://www.youtube.com/watch?v=q37ARYnRDGc&t=8320) Reduce fatigue to improve performance - [2:28:45](https://www.youtube.com/watch?v=q37ARYnRDGc&t=8925) Be cautious with curcumin and glutamine supplements - [2:33:47](https://www.youtube.com/watch?v=q37ARYnRDGc&t=9227) Recovery process involves macronutrient and micronutrient intake - [2:43:44](https://www.youtube.com/watch?v=q37ARYnRDGc&t=9824) Carbohydrate loading is best done over 3-4 days, not just before performance. - [2:49:00](https://www.youtube.com/watch?v=q37ARYnRDGc&t=10140) Examine.com is a great resource for dosages and interactions of supplements. - [2:59:26](https://www.youtube.com/watch?v=q37ARYnRDGc&t=10766) Dr. Andy Galpin thanks the audience and emphasizes the importance of science - [3:04:33](https://www.youtube.com/watch?v=q37ARYnRDGc&t=11073) Sign up for the Huberman Lab podcast free newsletter - - --------------------------------- - - Detailed Summary for [Dr. Andy Galpin: Optimal Nutrition & Supplementation for Fitness | Huberman Lab Guest Series](https://www.youtube.com/watch?v=q37ARYnRDGc) by [Merlin](https://merlin.foyer.work/) - [00:00](https://www.youtube.com/watch?v=q37ARYnRDGc&t=0) Nutrition and supplementation for fitness and performance - - Supplements can provide high concentrations of nutrients for performance and recovery - - Basic needs like sleep, nutrition, and hydration should be prioritized, but some supplements can be effective and cheap for muscle growth, energy, and longevity - [05:49](https://www.youtube.com/watch?v=q37ARYnRDGc&t=349) Creatine is a safe and effective supplement with numerous benefits. - - Creatine has been extensively researched and has low side effects. - - It has benefits for muscle performance, bone mineral density, cognitive function, and potentially neurodegenerative diseases. - [15:57](https://www.youtube.com/watch?v=q37ARYnRDGc&t=957) Three categories of supplements for optimal performance: fuel, stimulants, and fatigue blockers. - - Fuel supplements include creatine. - - Fatigue blockers include beta alanine or sodium bicarbonate. - - Stimulant supplements include caffeine or beetroot juice. - [21:02](https://www.youtube.com/watch?v=q37ARYnRDGc&t=1262) Hydration is vital for physical and mental performance - - Dehydration can cause a significant reduction in performance and accuracy - - Optimal concentration of electrolytes is necessary for muscle contraction - [30:32](https://www.youtube.com/watch?v=q37ARYnRDGc&t=1832) Proper electrolyte balance and hydration are critical for cellular function and can impact sleep. - - Electrolytes like sodium, magnesium, and potassium are necessary for cellular processes. - - Ingesting too much water and caffeine while having low electrolytes can cause anxiety-like symptoms and disrupt sleep. - [35:18](https://www.youtube.com/watch?v=q37ARYnRDGc&t=2118) Stay hydrated by drinking half an ounce of fluid per pound of body weight and replacing 125% of fluid lost during exercise. - - Fluids include water, coffee, tea, soda, and other drinks. - - Caffeine can cause dehydration, but coffee doesn't necessarily do that as it is co-ingested with fluid. - [45:09](https://www.youtube.com/watch?v=q37ARYnRDGc&t=2709) Identifying if you are a heavy salt sweater and how to match your electrolyte intake to what you sweat. - - Identify if you are a heavy salt sweater by looking at your clothing or using hydration tests. - - Measure your body weight pre and post workout to get a rough idea of where you're getting it from. - - Use blood chemistry tests to get insights into your sodium and potassium levels and albumin to measure longer-term hydration status. - [49:45](https://www.youtube.com/watch?v=q37ARYnRDGc&t=2985) The Galpin equation recommends consuming fluid every 15-20 minutes during exercise. - - The equation suggests taking your body weight in pounds, dividing it by 30, and consuming that number in ounces of fluid every 15-20 minutes. - - The slower and steadier the hydration, the better. It's important to avoid GI distress and continuously hydrate during exercise. - [59:38](https://www.youtube.com/watch?v=q37ARYnRDGc&t=3578) Stay hydrated by starting your day with water and eating hydrating foods. - - Drink half a pound of water per body weight before a workout. - - Add salt back into your diet if you switch to whole foods. - [1:04:23](https://www.youtube.com/watch?v=q37ARYnRDGc&t=3863) Urine color, thirst, and three metrics can predict hydration status. - - Drink 400-500 ml of water in the hour before exercise. - - Consume something ISO osmotic to your blood, like a fluid with 200-400 mg of sodium. - [1:14:21](https://www.youtube.com/watch?v=q37ARYnRDGc&t=4461) Maximize carbohydrate intake by using separate glucose and fructose transporters. - - Train your gut to handle the combination of glucose and fructose. - - Try different food items, amounts, and numbers of carbohydrates, sodium, and water to find what works best for you. - [1:19:28](https://www.youtube.com/watch?v=q37ARYnRDGc&t=4768) Fueling is necessary for high energy expenditure workouts - - Exercise increases adenosine levels, leading to a desire for sleep - - Caffeine binds to adenosine receptors, preventing sleepiness - [1:29:34](https://www.youtube.com/watch?v=q37ARYnRDGc&t=5374) Commercially sold coffees contain high levels of caffeine - - Caffeine tablets are the best way to measure caffeine tolerance - - Non-stimulant supplements like beetroot and Alpha GPC can enhance performance - [1:34:56](https://www.youtube.com/watch?v=q37ARYnRDGc&t=5696) Rhodiola rosea can help manage cortisol and improve perception of fatigue - - Rhodiola has a good evidence base for managing cortisol and has been studied for benefits in a variety of areas - - Getting high quality sourcing and third-party certification can be a challenge, but it can be useful for intense training sessions - [04:34](https://www.youtube.com/watch?v=q37ARYnRDGc&t=274) Be cautious of melatonin supplements and buy from high-quality, third-party tested sources. - - Melatonin supplements can have up to 500-1000x the concentration listed on the label. - - Third-party tested supplements are less likely to have wildly high or low concentrations of active ingredients. - [1:49:36](https://www.youtube.com/watch?v=q37ARYnRDGc&t=6576) Avoid dependency on supplements and focus on root cause - - Use short-term tactics to symptom manage if necessary, but always work on finding the root cause of the problem - - Create physiological resilience and avoid dependency on supplements for long-term success - [1:59:12](https://www.youtube.com/watch?v=q37ARYnRDGc&t=7152) Consistency is key for supplements like creatine and beta alanine - - Taking creatine and beta alanine consistently is necessary for muscle building and fatigue management - - Supplementation to improve sleep quality and duration is the most direct route to performance enhancement - [2:04:19](https://www.youtube.com/watch?v=q37ARYnRDGc&t=7459) Absolute Rest offers full clinical grade sleep study in the comfort of your own home. - - Absolute Rest conducts a full clinical grade sleep study in your bedroom over multiple nights to determine how you are sleeping. - - Absolute Rest uses a four-fold system to determine why you are sleeping that way, including biology, environment, psychology, and sleep pathology. - [2:13:48](https://www.youtube.com/watch?v=q37ARYnRDGc&t=8028) Sleeping with a partner can affect sleep quality - - Consider getting two smaller beds or separate sheets - - Beware of becoming too obsessed with sleep trackers and use tools like the Reverie app or inositol supplements to improve sleep - [2:18:40](https://www.youtube.com/watch?v=q37ARYnRDGc&t=8320) Reduce fatigue to improve performance - - Fitness fatigue model: Fitness and fatigue increase at similar rates, leading to no improvement in performance - - Taper and deload: Reduce training volume by 50% for a week every 8 weeks of training - - Anti-inflammatory supplements: Use after exercise to reduce inflammation during recovery period - [2:28:45](https://www.youtube.com/watch?v=q37ARYnRDGc&t=8925) Be cautious with curcumin and glutamine supplements - - Curcumin can reduce DHT and affect libido in some people - - Glutamine can aid in cell proliferation and potentially reduce sugar cravings - [2:33:47](https://www.youtube.com/watch?v=q37ARYnRDGc&t=9227) Recovery process involves macronutrient and micronutrient intake - - Protein intake should be at least 1 gram per pound of body weight - - Carbohydrates and fats are also important for insulin stimulation and energy supply - - Multivitamins cover most micronutrient needs, but vitamin A and zinc are particularly helpful - - Magnesium citrate is the most evidence-backed form for magnesium intake during recovery - [2:43:44](https://www.youtube.com/watch?v=q37ARYnRDGc&t=9824) Carbohydrate loading is best done over 3-4 days, not just before performance. - - Gradually increase carbohydrate intake for multiple days. - - Optimal carbohydrate loading is more important for long duration endurance performance. - [2:49:00](https://www.youtube.com/watch?v=q37ARYnRDGc&t=10140) Examine.com is a great resource for dosages and interactions of supplements. - - Examine.com has a human effect matrix that shows the effects and strength of different compounds in human studies. - - They also have topical reviews on various topics and tell you about any interactions to pay attention to. - [2:59:26](https://www.youtube.com/watch?v=q37ARYnRDGc&t=10766) Dr. Andy Galpin thanks the audience and emphasizes the importance of science - - Science is ongoing and changing, use recommendations as guidelines - - Thank you to the audience and the team for their support and bringing on direct sources of information - [3:04:33](https://www.youtube.com/watch?v=q37ARYnRDGc&t=11073) Sign up for the Huberman Lab podcast free newsletter - - Contains summaries of podcast episodes and specific protocols discussed - - Completely zero cost and can be signed up for at hubermanlab.com