What is the recommended protein intake?

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The recommended protein intake varies depending on individual goals and activities, but some general guidelines provided in the include:

  • Approximately 1 gram of protein per pound of body weight is a good starting point, which translates to about 2.2 grams per kilogram of body weight 1.
  • For individuals focused on muscle growth and hypertrophy, ensuring an adequate intake of the essential amino acid leucine is important, with recommendations ranging between 700 to 3000 milligrams of leucine per meal 2.
  • Ingesting protein early in the day can enhance muscle protein synthesis due to the expression of specific clock genes, like BMAL, which regulate protein synthesis in muscle cells 3 4.

    Protein Intake

    Andy and Andy discuss the importance of protein intake and how it varies based on body weight. They emphasize the need to maintain a high protein intake and discuss how timing is less important for protein, but crucial for carbohydrates.

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    Dr. Andy Galpin: Optimal Protocols to Build Strength & Grow Muscles | Huberman Lab Guest Series
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  • It's also mentioned that if you're recovering from an injury or are particularly sore and concerned about excess calories, you might want to increase your calorie intake by about 10% and ensure a protein intake of at least 1 gram per pound of body weight to aid in recovery 5.
  • Regarding nutrient ratios for different workout types, a one-to-one ratio of protein to carbohydrate is suggested for strength training, a one-to-three ratio of carbs to protein is suggested for hypertrophy training, and a higher carbohydrate to protein ratio for more intensive conditioning workouts 6.
  • It's also highlighted that getting enough total protein and having two to three meals with high-quality protein can be crucial when considering lean body mass while timing such as in intermittent fasting practices 7.

Keep in mind these are general recommendations, and individual needs may vary. It's advisable to consult with a healthcare professional or a nutritionist for personalized dietary advice.

RELATED QUESTIONS

Is there any merit to intermittent fasting?

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Intermittent fasting does show potential benefits, as discussed on the . Here's a summary of what has been mentioned about the merits of intermittent fasting:

  • Intermittent fasting can improve gut health by promoting a healthier gut microbiome, which may benefit individuals with irritable bowel syndrome and colitis. It impacts the expression of clock genes related to the mucosal lining of the gut 1.
  • Patterns of eating, including when and what we eat, can strongly impact our circadian rhythms and overall health, potentially affecting the health of the liver, gut, and brain as well as mood and cognitive performance 2.
  • Some people experience mental clarity during fasting periods, although neurons generally require glucose for optimal function 3.

    Intermittent Fasting Benefits

    Andrew explains how intermittent fasting can improve gut health by promoting healthy gut microbiota and reducing the amount of lactobacillus present in the gut. Time-restricted feeding can assist people with irritable bowel syndrome and other forms of colitis by impacting the expression of clock genes and having a direct effect on the mucosal lining.

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    Effects of Fasting & Time Restricted Eating on Fat Loss & Health | Huberman Lab Podcast #41
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  • Intermittent fasting was associated with improvements in liver enzymes and insulin sensitivity in studies on both mice and humans. It also offers an easier way for some people to restrict calories compared to portion control 4.
  • Intermittent fasting may not be the only method to achieve caloric restriction, but many people prefer it due to the mental effects and increased pleasure in eating when they do eat 5.
  • Intermittent fasting comes in different forms, with some people preferring to skip food in the morning, while others do so in the evening, reflecting individual lifestyle preferences and circumstances 6.
  • It has been used in combination with the Ketogenic diet for patients with type two diabetes and chronic depression, helping to normalize blood sugars. Additionally, the fasted state can become rewarding and induce feelings of well-being, although there are risks like hypomania in certain populations 7.

It's essential to consider individual circumstances and health status before beginning an intermittent fasting regimen. Consulting healthcare professionals is recommended for personalized guidance.

RELATED QUESTIONS

What's the recommended IF timing?

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The recommended timing for intermittent fasting (IF) on the includes starting to eat each day around 10:00 AM or noon and ending the feeding window by 6 or 8:00 PM. This timing allows for the benefits of intermittent fasting while still aligning with typical social eating patterns in many cultures 1.

Dr. Huberman also highlights several points that are essential when considering the timing and duration of the feeding window:

  • Avoid ingesting food for at least 60 minutes after waking up and two to three hours before bedtime to allow for the important fasting period related to sleep 2.
  • If aiming for a 10-hour feeding window, one should probably select an eight-hour window, as people tend to underestimate their actual feeding windows and usually eat outside the planned times 3.

    Optimal Intermittent Fasting

    Andrew discusses the optimal feeding window for intermittent fasting, suggesting starting to eat around 10:00 AM or noon and allowing a feeding window until 6 or 8:00 PM. This schedule allows for the benefits of intermittent fasting while still being in sync with social rhythms in most cultures.

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    Effects of Fasting & Time Restricted Eating on Fat Loss & Health | Huberman Lab Podcast #41
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  • The precise length of the feeding window varies based on individual lifestyles and circumstances, and it can be tailored accordingly 4.

It's important to note that this timing should be consistent on a daily basis to promote circadian rhythm and should be maintained without significant changes, even on weekends 5. Maintaining regularity is as significant as the length of the fasting period due to its impact on circadian clocks and health effects.

RELATED QUESTIONS