At which time of the day should I train?

The best time of day to train can depend on individual preferences and goals. Andrew Huberman mentions that based on body temperature rhythms and cortisol release, training can be optimally timed at specific intervals after waking: 30 minutes, three hours, or 11 hours after your normal waking time. There's evidence suggesting that performance might be better in the afternoon, but for changes in body composition and strength, the time of day you train isn't as crucial. It's also important to consider compatibility with sleep and work schedules when planning training times 1.

These time windows matter because there are natural peaks in focus and motivation at those intervals after waking, connected to circadian rhythms and body temperature. Aligning exercise with these windows could potentially enhance training quality 2.

In terms of exercise type, morning exercise can set a neurochemical context for higher energy and mental acuity throughout the day, conducive to being more biased for action and avoiding lethargy 3.

For those focused on muscle hypertrophy, ingesting protein early in the day, regardless of when resistance training is performed, may be beneficial 4.

Your individual circadian preferences (whether you're more of a morning person or night owl), goals (improving performance vs. body composition), and daily schedule should guide your decision on the optimal time for training.

Here are some examples of training schedules discussed on the Huberman Lab:

Three-Day-a-Week Protocol:

• Ideal for those with limited time for workouts.
• The emphasis is on strength training, aesthetics, performance, and longevity 1.

Four-Day-a-Week Program:

• Day 1: Strength training session with repetitions in the 5-10 range.
• Day 2: Long duration activity, like swimming, biking, or sport, to focus on restorative work.
• Day 3: Muscular endurance exercises with repetitions in the 11-30 range or bodyweight exercises.
• These exercises encompass various workout styles like yoga, Pilates, gymnastics, or similar activities that engage muscular endurance 1.

Regular Training with Quarterly Planning:

• Engaging in a variety of movements, with focus on different aspects of fitness like machines, dumbbells, sport, and social interaction.
• Incorporating outdoor walks twice a week for outdoor experience.
• At the end of every quarter, taking a week off or having a deloading week.
• A 12-week program can include 5 weeks of progressive work, then a back-off week (deload), another 5 weeks of intensity, and finally, a true off week 2.

Flexible Seven to Nine-Day Schedules:

• Prioritize the most important movements on days when you have the most consistent schedule and energy.
• The cycle does not have to stick strictly to a seven-day week but can be adjusted to personal preferences, work schedules, and energy levels 3.

  Fitness Schedules

  Andy Galpin

  Andrew Huberman

  Andrew and Andy discuss different workout schedules for people with different levels of time commitment. They suggest structured exercise for 3-4 days a week, including strength training, long duration exercises, and muscular endurance exercises.

  

  Huberman Lab

  Dr. Andy Galpin: Optimize Your Training Program for Fitness & Longevity | Huberman Lab Guest Series

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Andrew Huberman's Personal Schedule:

• One day focused on long run or hike.
• Next day dedicated to leg training.
• Following day off.
• Midweek for resistance training for the torso or a shorter run.
• Later in the week for faster clip cardio.
• The schedule ends with training smaller body parts.
• Flexibility is key, with the ability to slide days around as needed.
• Each body part is hit twice, once directly and once indirectly with cardiovascular training covering all bases.
• Workouts generally do not exceed an hour, excluding Sunday's longer session 4.

These are just examples, and the right schedule can vary based on individual preferences, goals, and lifestyles. It's important to listen to your body and adjust your training routine to suit your needs and recovery.

The Huberman Lab hasn't specifically outlined a vegan eating plan, but some clips do touch upon nutrition that can be relevant for individuals following a vegan diet. For example, there's a discussion about the importance of incorporating complete protein sources such as soy, which is especially important for vegans. Soy is a complete protein source that doesn’t seem to have negative effects on testosterone or estrogen when used in moderation 1.

Another important aspect discussed is the intake of the essential amino acid leucine, which plays a significant role in muscle growth and repair. While leucine is typically found in high-density proteins like animal products, vegans may need to ensure adequate intake through other foods or possibly supplementation 2.

As for general nutritional advice, avoiding processed foods is emphasized, as heavily processed items can be detrimental to the microbiome and overall health. Instead, focusing on whole, plant-based foods that are rich in fiber and other nutrients is encouraged 3.

Here’s how you might construct a well-rounded vegan meal plan based on the nutrient considerations from the discussions above:

Breakfast:

• A smoothie made with soy milk, a handful of spinach, a plant-based protein powder (if necessary to ensure adequate protein), and your choice of fruits.
• Whole-grain toast with almond butter.

Lunch:

• A quinoa salad packed with various vegetables like bell peppers, cucumbers, and cherry tomatoes, topped with a lemon-tahini dressing.
• A side of edamame for additional protein.

Dinner:

• A stir-fry with tofu, an assortment of colorful vegetables, and a soy-based sauce, served over brown rice.
• A lentil soup as a side, providing extra fiber and protein.

Snacks:

• Nuts and seeds, particularly those high in omega-3 fatty acids like walnuts and flaxseeds.
• Carrots and hummus.
• Fruit with cashew yogurt.

Additionally, ensuring adequate hydration and salt intake, especially for those who are physically active, is vital. Salt intake should be balanced with fluid consumption, and one should pay attention to cravings for salt as it can signal the body's need for it 4.

Consulting with a registered dietitian who specializes in plant-based nutrition can help in creating a meal plan tailored to individual health goals and needs, ensuring that all nutritional requirements are met.