Huberman Lab

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

4205 snips
Feb 22, 2023
Guest
Andy Galpin
Dr. Andy Galpin, a kinesiology professor at California State University, Fullerton, shares insights on optimal nutrition and supplementation for fitness enthusiasts. He delves into the benefits of creatine for muscle and cognitive performance, personalized supplement strategies, and the critical role hydration plays in enhancing physical and mental capabilities. Listeners learn about affordable supplements for recovery, the importance of sleep quality, and effective hydration techniques, ensuring they're well-equipped to boost their performance and well-being.
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ADVICE

Focus on the Basics

  • Prioritize sleep, nutrition, and hydration as your foundation.
  • Supplements can be beneficial, but they can also be counterproductive if not used correctly.
ADVICE

Creatine Monohydrate

  • Consider creatine monohydrate for muscle growth, fat loss, and cognitive function.
  • Take 3-5 grams daily; it's safe, affordable, and has many benefits.
ADVICE

Creatine Timing and Usage

  • Creatine can be taken any time of day; co-ingesting with carbs may enhance uptake.
  • It's also great for post-workout recovery and rehydration.
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