Dr Andy Galpin Optimal Nutrition Supplementation for Fitness Huberman Lab Guest Series

In this episode 6 of a 6-part series on fitness exercise and performance with Andy Galpin PhD professor of kinesiology at California State University Fullerton he explains optimal nutrition hydration and supplementation to achieve your fitness goals We cover macronutrient guidelines when to eat relative to training and training fasted versus fed Dr Galpin describes proper hydration for before and during exercise how dehydration and or low electrolyte concentrations impede physical and mental performance He discusses what supplements work best for fitness and performance how to decide which to take if any and when to take them He also shares high-impact lower-cost supplements and nutrition recommendations to benefit performance recovery and sleep This episode also includes an audience Q A Overall it is an in-depth but clear discussion of nutrition strategies and supplements that can help anyone improve their level of fitness physical and mental performance HubermanLab Nutrition Science Thank you to our sponsors AG1 Athletic Greens a https 3A 2F 2Fathleticgreens com 2Fhuberman a Levels a https 3A 2F 2Flevels link 2Fhuberman a LMNT a https 3A 2F 2Fdrinklmnt com 2Fhuberman a InsideTracker a https 3A 2F 2Fwww insidetracker com 2Fhuberman a Supplements from Momentous a https 3A 2F 2Fwww livemomentous com 2Fhuberman a Huberman Lab Social Website Instagram a https 3A 2F 2Fwww instagram com 2Fhubermanlab a Twitter a https 3A 2F 2Ftwitter com 2Fhubermanlab a Facebook a https 3A 2F 2Fwww facebook com 2Fhubermanlab a TikTok a https 3A 2F 2Fwww tiktok com 2F 40hubermanlab a LinkedIn a https 3A 2F 2Fwww linkedin com 2Fin 2Fandrew-hu berman a Website a https 3A 2F 2Fhubermanlab com a Newsletter a https 3A 2F 2Fhubermanlab com a neural-network Dr Andy Galpin Academic Profile a http 3A 2F 2Fhhd fullerton edu 2Fknes 2Ffacultystaff 2FAndyGalpin php a Website a https 3A 2F 2Fwww andygalpin com a Twitter a https 3A 2F 2Ftwitter com 2Fdrandygalpin a Instagram a https 3A 2F 2Finstagram com 2Fdrandygalpin a YouTube a https 3A 2F 2Fwww youtube com 2Fchannel 2FUCe3R2e3zYxWwIhMKV36Qhkw a Articles Meta-Analysis Examining the Importance of Creatine Ingestion Strategies on Lean Tissue Mass and Strength in Older Adults a https 3A 2F 2Fbit ly 2F3Ev36pU a Other Resources Examine a https 3A 2F 2Fexamine com a Absolute Rest a https 3A 2F 2Fwww absoluterest com a Reveri a https 3A 2F 2Fwww reveri com a Timestamps 00 00 00 Nutrition Supplementation 00 05 16 Creatine Supplementation Muscle Cognitive Function Loading Phase 00 16 51 Momentous Levels LMNT 00 20 31 Dehydration Overhydration Night Urination 00 35 37 Tool Hydration Caffeine Electrolytes 00 41 22 Tool Sweating Salt Performance 00 48 57 AG1 Athletic Greens 00 49 49 Galpin Equation for Hydration Exercise Focus 00 55 28 Tool 5 Steps to Optimize Hydration Sipping Water W U T Status Salt 01 10 58 Electrolytes Carbohydrates Exercise 01 15 44 InsideTracker 01 16 47 Training Fasted versus Fed Caffeine Carbohydrate Timing 01 25 13 Caffeine Endurance 01 31 20 Citrulline Beet Root Juice Performance Alpha-GPC Focus Nootropics 01 35 43 Rhodiola Cortisol Fatigue 01 39 55 Tool Supplement Formulations 01 47 31 Supplements Dependency Root Cause Foundational Behaviors 01 57 44 Acute vs Chronic Effects Supplements Gut Microbiome 02 02 33 Tool Sleep Environment Absolute Rest 02 11 03 Tools Sleep Disturbances Inositol 02 20 03 Tool Fitness Fatigue Model Taper Anti-Inflammatory Supplements 02 26 33 Exercise Recovery Curcumin Omega 3s Glutamine Nutrition Vitamins 02 39 27 Intermittent Fasting Training Keto Diets GABA 02 43 39 Carbohydrate Loading Amino Acid Supplements Anabolic Window 02 47 23 Garlic Tart Cherry Extract Examine com 02 51 50 Fitness Testing Training Programs Exercise Recovery 03 04 13 Zero-Cost Support YouTube Feedback Spotify Apple Reviews Sponsors Neural Network Newsletter Title Card Photo Credit Mike Blabac - a https 3A 2F 2Fwww blabacphoto com a The Huberman Lab podcast is for general informational purposes only and does not constitute the practice of medicine nursing or other professional health care services including the giving of medical advice and no doctor patient relationship is formed The use of information on this podcast or materials linked from this podcast is at the user s own risk The content of this podcast is not intended to be a substitute for professional medical advice diagnosis or treatment Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professionals for any such conditions

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