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GUEST SERIES | Dr. Andy Galpin: Optimal Nutrition & Supplementation for Fitness
Huberman Lab
Optimizing Nutrition for Muscle Glycogen Depletion
For sessions focused on muscle glycogen depletion, consuming carbohydrates before, during, or after the session is important. Recovery starts during the previous workout, and optimizing nutrition during this time has a positive impact on future workouts. The timing of carbohydrate intake is crucial and should be available during and after the workout. The timing of protein intake is less important than the total amount consumed throughout the day. For optimal muscle growth, ingestion of half a gram of carbohydrate per pound of body weight and a quarter of that for protein is recommended. These numbers can be adjusted based on energy expenditure. Lower intensity workouts may require fewer carbohydrates, while higher intensity workouts may require more carbohydrates and a higher carbohydrate-to-protein ratio.
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