

#101 Dr. Andy Galpin: The Optimal Diet, Supplement, & Recovery Protocol for Peak Performance
993 snips Apr 22, 2025
Join Dr. Andy Galpin, a top expert in muscle physiology and nutrition, as he unveils his cutting-edge protocols for optimizing athletic performance. He dives into the crucial distinctions between eating for performance versus longevity. Learn about the impact of fasted training, why nutrient timing may not be a priority for everyone, and the real benefits of carb intake before workouts. Galpin also unpacks the importance of supplements like omega-3 fatty acids and the science behind effective recovery strategies, offering insights straight from the world of elite athletes.
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Fasted Training Nuance
- Training fasted might marginally benefit mitochondria but depends on personal preference and performance impact.
- If fasted training worsens your feeling or performance, don't do it despite small physiological benefits.
Pre-Workout Meal Tips
- Eat a small, easily digestible meal like a banana and protein shake before early morning strength training.
- Keep portions light, around 300 calories with 50 grams of carbs and some protein, adjusted for size.
16:8 Fasting and Muscle Gain
- 16:8 time-restricted eating doesn’t significantly impair muscle gain if protein and calories are adequate.
- Training fasted with delayed feeding may increase fatigue and reduce training volume under high training loads.