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.

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     Fueling for Workouts

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     2

     Recovery Nutrition

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     3

     Muscle Nutrition Insights

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     4

     Early Feeding for Muscle Growth

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     5

     Optimal Workout Nutrition

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     6

     Inflammation and Recovery

     01:38:41
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     7

     Performance vs. Stimulants

     01:09:44

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.

For pre-workout supplementation, the Huberman Lab podcast offers various non-stimulant and stimulant options tailored mainly towards enhancing performance without disrupting sleep, particularly useful for those who exercise at night. Here are some recommended supplements:

1. Citrulline and Beetroot: These supplements are useful for increasing nitric oxide levels in the body, leading to vasodilation and improved nutrient transport within the cells. This can enhance performance, especially in moderate to longer dehydration endurance performance. However, individuals who are prone to cold sores should exercise caution with these supplements as they can exacerbate the condition 1.

2. Alpha GPC: This supplement, a cholinergic agonist, is noted for its focus-enhancing properties. It can be taken in doses of 300 to 600 milligrams prior to physical training to increase alertness and cognitive function during workouts. Andrew Huberman personally uses it and finds it potent when combined with caffeine. However, concerns about its potential link to stroke when taken chronically have been raised, prompting the inclusion of garlic capsules to counteract this risk 2.

3. Rodio Rosa (Rhodiola Rosea): This herbal supplement has been shown to help with exertion and recovery from intense workouts. It could potentially reduce perceived exertion and help maintain high energy levels throughout the day. Generally, 100 to 200 milligrams is taken about 10 to 20 minutes before workout 3.

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     Non-Stimulant Performance Enhancers

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     2

     Boosting Focus

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     Enhancing Workouts

     01:22:25

Always consult a healthcare provider before starting any new supplement regimen, particularly if you have specific health conditions or concerns.

In addition to the pre-workout supplements previously mentioned, there are other compounds discussed on the Huberman Lab podcast that may enhance performance. These include:

1. Ashwagandha: Known for its potential to modestly increase testosterone levels, it may also help reduce stress and improve sleep 1.

2. Citrulline Malate: This supplement can reduce fatigue, increase time to fatigue, and potentially offer small recovery benefits. It enhances performance particularly in moderate to longer-endurance exercises 2 1.

3. Beta-Alanine: Beneficial for high-intensity exercise lasting more than 45 to 60 seconds, it helps delay fatigue during prolonged physical activity 1.

4. Betaine (Trimethylglycine): This compound has shown some evidence of improving lean mass and power output 1.

5. Carnitine: Various forms of carnitine, including L-carnitine tartrate, can offer recovery benefits and may increase androgen receptor density in muscle cells. It also supports sperm and egg health 1.

6. L-Tyrosine: An amino acid present in many pre-workout formulas, L-tyrosine is crucial for dopamine production and can enhance focus and motivation 3.

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     Supplements for Performance

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     2

     Non-Stimulant Performance Enhancers

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     Boosting Dopamine Levels

     01:09:39

Remember to consult with a healthcare provider before starting any new supplement, especially to tailor supplements to your individual needs and health conditions.

In Dr Layne Norton: The Science of Eating for Health, Fat Loss & Lean Muscle | Huberman Lab Podcast #97, Dr. Layne Norton and Andrew Huberman discuss various topics on nutrition, weight management, and physical fitness. Key points include:

• Nutrition Insights: Emphasis on understanding calories, cellular energy, and the importance of a balanced diet.
• Energy Balance and Expenditure: The concept of energy balance, the role of NEAT (non-exercise activity thermogenesis), and modifying metabolism to optimize weight loss.
• Weight Loss and Exercise: Tips for sustainable weight loss, the impact of different exercises on caloric burn, and the mental aspects of developing a new identity for lasting results.
• Gut Health and Appetite: The relationship between gut health, dietary fiber, and appetite regulation.
• Protein Requirements: Discussion on muscle protein synthesis, plant-based proteins, and the satiety effects of proteins.
• Processed Foods and Sweeteners: Examination of minimally processed foods, the impact of artificial sweeteners on health, and associated misconceptions.
• Supplements: Insights into safe and effective supplements, including the benefits of creatine and specific performance-enhancing supplements.
• Mental and Motivational Factors: The role of belief, exercise placebo effects, and the power of mental resilience in achieving fitness goals.

These discussions provide a comprehensive overview of how diet, exercise, and mindset play a crucial role in maintaining health, losing fat, and building lean muscle.

For the fastest way to lose body fat, Andrew Huberman recommends a protocol that includes the following elements:

1. High-Intensity Training:

   • Engage in high-intensity interval training (HIIT) or sprint interval training (SIT) several times a week.
   • HIIT involves submaximal bursts of activity (80-100% of VO2 max) lasting 60 to 240 seconds, interspersed with less intense recovery periods.
   • SIT involves all-out efforts greater than 100% of VO2 max for 8 to 30 seconds, followed by rest periods 1.

2. Low-Intensity Training:

   • Combine high-intensity training with low-intensity activities, especially when done in a fasted state.
   • This includes continuous moderate intensity exercise (MICT) for 20 to 60 minutes at 40-60% of VO2 max, which helps in burning more body fat when done after the high-intensity workout 2.

3. Fasted Exercise:

   • Perform workouts in a fasted state if possible, as this increases body fat oxidation and uses fat as the primary fuel source more effectively.
   • This method involves intense exercise for 20 to 60 minutes followed by medium-intensity cardio while fasted, leveraging lower insulin levels to facilitate fat burning 3.
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       Exercise for Fat Loss

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       Fat Loss Protocols

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       Fasted Exercise Benefits

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4. Non-Exercise Activity Thermogenesis (NEAT):

   • Increase daily non-exercise activities, such as walking, fidgeting, and other low-level movements, to enhance calorie burning and promote fat loss through thermogenesis 2.

Overall, integrating high-intensity workouts, following them with moderate-intensity cardio, and performing these activities in a fasted state can significantly accelerate fat loss.