How should I distribute my diet if I want to have my first meal at 8:30 de second at 1:30 and the last at 5, I’m a 18 year old 70kg 176 cm tall male who is trying to grow muscle

Sources:

Here’s a diet plan you can consider to support muscle growth based on advice from the experts:

  1. First Meal (8:30 AM):

    • Focus: High-quality protein intake.
    • Protein: 30-50 grams (e.g., eggs, lean meats, or a protein smoothie).
    • Carbs: Moderate amount of complex carbs (e.g., oatmeal or whole-grain toast).
    • Fats: Healthy fats (e.g., avocado or nuts).
    • This meal is crucial for stimulating muscle protein synthesis and setting a positive metabolic tone for the day 1 2.

  2. Second Meal (1:30 PM):

    • Focus: Continued protein intake.
    • Protein: Another 30-50 grams (e.g., chicken, fish, or tofu).
    • Carbs: Complex carbohydrates (e.g., brown rice, quinoa).
    • Fats: Healthy fats (e.g., olive oil, seeds).
    • Make sure this meal aids in hitting your overall daily protein target, crucial for maintaining muscle protein synthesis 1 3.

      Optimal Protein Timing

      Gabrielle emphasizes the significance of the first meal for muscle protein synthesis, suggesting 30-50 grams of protein. She discusses the impact of subsequent meals on protein balance and the potential benefits of adding a fourth meal for hypertrophy. Andrew explores the idea of consuming specific types of protein at different times of the day for optimal muscle health.
      Huberman Lab
      Dr. Gabrielle Lyon: How to Exercise & Eat for Optimal Health & Longevity
      1
      2
      3
      4

  3. Third Meal (5:00 PM):

    • Focus: Final protein intake to support overnight recovery.
    • Protein: Around 30-50 grams (e.g., turkey, beef, or a casein protein shake).
    • Carbs: Complex carbs (e.g., sweet potatoes, vegetables).
    • Fats: Moderate healthy fats (e.g., salmon or a handful of almonds).
    • This meal helps maintain your muscle during overnight fasting and supports muscle recovery and repair 1 3.

Additional Tips:

  • Total Protein: Aim for about 1 gram of protein per pound of body weight daily. For you, that would be approximately 155 grams of protein 1 4.
  • Hydration: Drink plenty of water throughout the day.
  • Exercise: Ensure your diet complements a well-structured strength training program.

Always consult with a healthcare or nutrition professional before making significant changes to your diet.

RELATED QUESTIONS

Are there supplements that can help?

Sources:

For muscle growth, and his guests on the often recommend several supplements:

  1. Creatine:

    • and agree that creatine is highly effective for muscle hypertrophy, strength, and overall recovery. It also has cognitive benefits such as improved memory and decision-making 1.
    • Recommended Dose: 5 grams per day.

  2. Beta-Alanine:

    • This supplement helps with muscular endurance, particularly during high-intensity exercise lasting 60-240 seconds. It can improve both anaerobic and aerobic performance 2.
    • Recommended Dose: 2-5 grams per day.

  3. Essential Amino Acids (EAAs) and Branched-Chain Amino Acids (BCAAs):

    • Supplementing with EAAs or BCAAs can support muscle health, especially if protein intake from food is inadequate. They are crucial for muscle protein synthesis 3.

      Creatine Benefits

      Creatine stands out as a highly effective and well-studied supplement that offers robust benefits across various physiological domains. Beyond enhancing muscle recovery and hypertrophy, it shows promise in improving cognitive function, decision-making, and even bone mineral density. The ongoing research highlights its potential in addressing neurological disorders and depression, making it a versatile addition to any training regimen.
      Huberman Lab
      Dr. Andy Galpin: Optimal Protocols to Build Strength & Grow Muscles | Huberman Lab Guest Series
      1
      2
      3
      4
      5
    • Example: Adding EAAs or BCAAs during lower-protein meals to reach the necessary amino acid threshold.

  4. Multivitamins:

    • Basic multivitamins can help cover essential micronutrient needs, particularly vitamin A, zinc, magnesium, calcium, and vitamin D, which support muscle recovery and overall health 4.

  5. Protein Powders (e.g., Whey Protein, Casein):

    • These can help meet daily protein requirements, essential for muscle growth and recovery. Whey protein is particularly bioavailable and effective for muscle protein synthesis 5.

Additional Tips:

  • Nutrient Timing: Include both protein and carbohydrates in each meal to stimulate insulin, which is anabolic and aids in muscle recovery 4.
  • Hydration: Maintain adequate hydration for optimal performance and recovery.

Remember to consult with a healthcare professional before starting any new supplement regimen.

RELATED QUESTIONS