Huberman recommendations macro nutrients hypertrophy
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Dr. Andrew Huberman, along with guest experts like Dr. Andy Galpin, has discussed various recommendations related to macronutrients and their role in hypertrophy (muscle growth).
Key Macronutrient Recommendations for Hypertrophy
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Protein Intake:
- Optimal Range: Huberman cites research suggesting a protein intake of 1.6 to 2.7 grams per kilogram of body weight per day for those aiming to induce hypertrophy. Specifically, 1.6 grams is considered the lower end, while 2.4 to 2.7 grams could maximize muscle protein synthesis for many individuals 1.
- Post-Workout Nutrition: It is essential to consume protein after workouts, ideally within a broader post-workout feeding window, to take advantage of muscle protein synthesis stimulated by resistance training 1.
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Caloric Surplus:
- To support hypertrophy, maintaining a caloric surplus is important. Huberman advises increasing total calorie intake by about 10% during recovery periods, especially if dealing with injuries, as this can help in muscle rebuilding and growth 2.
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Carbohydrates and Fats:
- While specific ratios of carbohydrates and fats aren't emphasized, Huberman recommends maintaining your usual dietary patterns regarding carb and fat intake while ensuring sufficient protein levels are met 2.
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Training and Recovery:
- Consistency in resistance training and appropriate recovery practices are vital. Recommended training parameters include using weights that facilitate repetitions in the 6 to 30 range, targeting failure to stimulate hypertrophy effectively 3
These guidelines encapsulate the importance of targeted macronutrient intake, especially protein, and how those are crucial in enhancing muscle hypertrophy and overall performance. For a deeper dive, consider listening to the episodes featuring Dr. Andy Galpin on the .
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