Andrew Huberman – Dr. Andy Galpin: Optimal Nutrition & Supplementation for Fitness
Andy Galpin, PhD, professor of kinesiology at California State University, Fullerton, explains optimal nutrition, hydration, and supplementation to achieve your fitness goals.
Nutrition and supplementation
- Nutrition and supplementation can help maximize fitness, exercise, and performance goals.
- Supplements can provide potent compounds that can transform performance and recovery.
- Focus on the basics: sleep, nutrition, hydration.
- Supplements can be unproductive, destructive, or counterproductive if taken in high concentrations.
- 80-20 rule: 20% of supplements can give 80% of the benefit for the lowest cost.
Dehydration and overhydration
- Hydration is an important factor in overall health and performance.
- Consuming 2-3 liters of water per day is recommended for optimal hydration.
- Electrolytes are important for hydration and can be obtained through food.
- Dehydration can lead to a reduction in physical and mental performance.
- Drinking too much water can lead to sleep problems, focus issues, and anxiety-like symptoms.
- Bladder fullness can also cause anxiety.
Just because something is natural doesn’t mean it’s safe or effective.
Caffeine and electrolytes
- Half an ounce of fluid per pound of body weight is a rough rule for hydration
- 125% of fluid lost during exercise should be replaced
- Amount of fluid lost during exercise varies from 1-5 pounds per hour
- Caffeine does not necessarily cause dehydration when ingested with fluid
- Sodium loss due to caffeine is not a major concern, but sodium levels should be monitored due to exercise-induced loss
Sweating and performance
- Sweating ability can vary from person to person and can be trained.
- Heat acclimation training can improve sweating ability.
- Sweating is the process of bringing fluid from the body to the surface of the skin and then evaporating it off.
- Clothing can be used to identify if someone is wearing a heavy sweater or not.
- Hydration tests and blood tests can be used to measure hydration levels.
Exercise and focus
- The Galpin equation for hydration during exercise is to take body weight in pounds and divide by 30, then consume that number of ounces of water every 15-20 minutes.
- In the metric system, the equation is 2 milliliters per kilogram.
- Hydration should be done slowly and steadily, rather than in one bolus.
- The Galpin equation can also be used for mental work, as hydration is important for mental clarity, energy, and focus.
- Drinking too much water can also be disruptive, so it is important to find the right balance.
Caffeine and endurance
- Caffeine has an ergogenic effect and can be taken at a reasonable dosage for the individual
- Caffeine typically takes 30-45 minutes to take effect
- Half-life of caffeine is 4-6 hours
- Performance-enhancing effects of caffeine are seen at 1-3 milligrams per kilogram of body weight taken 30 minutes prior to exercise
- Regular caffeine users may see a mental performance-enhancing effect if they have abstained from caffeine for 2-15 days
It’s important to focus on whole foods, but there’s nothing wrong with using supplements to fill in nutrient gaps or support your goals.