Good pre-workout from woman to build muscle.

I could not find specific recommendations from the Huberman Lab related to a good pre-workout for women to build muscle. However, generally, pre-workout recommendations might include nutrients or substances that can increase energy levels, improve performance, and support muscle growth, like caffeine, creatine, or beta-alanine. If new data becomes available or you have another question related to the knowledge of Andrew Huberman, feel free to ask!

Here are some nutrition tips for building muscle based on what has been shared in the Huberman Lab podcast:

1. Carbohydrate and Protein Timing: Dr. Andy Galpin recommends focusing on the timing of carbohydrate intake around workouts, with a rough guide of half a gram of carbohydrates per pound of body weight to fuel high-energy and high-muscle-damage workouts. Protein intake is important across the whole day, but the total amount of protein ingested throughout the day is more critical for muscle growth than the exact timing relative to your workout 1.

2. Recovery Nutrition: During recovery from workouts, Dr. Galpin suggests increasing calorie intake by about 10% to account for increased basal metabolic rate. He emphasizes ensuring a protein intake of at least 1 gram per pound of body weight for adequate amino acids to help with recovery 2.

3. Essential Amino Acids & Protein Density: Dr. Huberman highlights the importance of ingesting 700 to 3,000 milligrams of the essential amino acid leucine with each meal and discusses protein density. He notes that animal proteins have a higher density of essential amino acids compared to plant-based proteins, which is something to consider if you are vegan or vegetarian 3.

   Fueling for Workouts

   Andy Galpin

   Andy Galpin discusses the importance of fueling for workouts, particularly the timing of carbohydrate intake. He recommends consuming half a gram of carbohydrate per pound of body weight for high energy expenditure workouts and adjusting the amount based on the intensity of the workout. Recovery also starts during the previous workout, with protein intake throughout the day being more important for muscle growth than timing.

   

   Huberman Lab

   Dr. Andy Galpin: Optimal Nutrition & Supplementation for Fitness | Huberman Lab Guest Series

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4. Early-Day Feeding for Muscle Growth: For those interested in muscle hypertrophy and maintenance, early feeding, especially protein, is beneficial due to enhanced protein synthesis associated with the expression of the BMAL gene early in the day. Dr. Huberman suggests ingesting protein before 10 AM 4.

5. Surrounding Training with Protein: Jeff Cavaliere and Dr. Huberman advise having protein surrounding your training, but to be mindful of how it affects your digestion and performance. It's not necessary to rush this process immediately post-workout, but incorporate it based on your individual response and convenience 5.

6. Tools to Reduce Inflammation: Supplementation with omega-3s, vitamin D, and magnesium malate can help reduce inflammation systemically, assisting in the recovery process 6.

7. Stimulant Use and Performance: Dr. Huberman cautions against the use of stimulants that may increase body temperature and impede workout performance or recovery, emphasizing the importance of balancing energy and performance levels without relying too heavily on substances like caffeine 7.

Remember, these tips should serve as a guide, and it is essential to tailor nutrition and supplementation to your individual needs and consult with health professionals, particularly when starting new supplement regimens.