Huberman Lab

How to Lose Fat & Gain Muscle With Nutrition | Alan Aragon

4101 snips
Jul 7, 2025
In this engaging discussion, Alan Aragon, a renowned nutrition and fitness expert, shares his insights on optimizing protein intake for muscle growth. He debunks the 30-gram protein myth and challenges traditional views on post-exercise nutrition timing. Alan addresses hot topics like the merits of fasted training, the truth about seed oils, and the use of artificial sweeteners. He provides actionable strategies for body recomposition and highlights the importance of personalized nutrition, making complex topics accessible for anyone looking to enhance their health.
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Protein Dose for Muscle Synthesis

  • Protein muscle synthesis plateaus around 0.2 to 0.25 grams per pound per meal.
  • Muscle protein synthesis is greater up to roughly 50 grams post-exercise but varies with training volume.
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Focus on Daily Protein Intake

  • Prioritize total daily protein intake around 0.7 grams per pound.
  • Timing protein near exercise matters less if daily intake is met, even with pre-exercise meals.
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Fasted Training Fat Burn Myth

  • Fasted training burns more body fat during exercise but not more overall fat daily.
  • Choose fed or fasted cardio based on preference; total calories and nutrition matter more.
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