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In this episode, he breaks down myths and facts around seed oils, fasted training, artificial sweeteners, sugar, alcohol, collagen, and more Host: Andrew Huberman (@hubermanlab) 00:02:17 Dietary Protein & Protein Synthesis Limits?, Tool: Post-Resistance Training & Protein Intake (30-50g) The whole you can only use 30g of protein per meal thing is basically BS It depends on what kind of protein youre eating and if youre eating it with other stuff Theres a difference between digesting protein in general vs muscle protein synthesis specifically The 25-30g limit was only for muscle protein synthesis, not total protein use A study in 2016 by McNaughton showed that 40g of protein beats 20g when people did 24 sets instead of just 8-12 sets Another study compared 25g vs 100g of protein, and the 100g group had way more muscle protein synthesis For post-workout protein: aim for 0.2-0.25g per pound of body weight (like a quarter of your body weight in grams) This is only for maximizing muscle protein synthesis per meal Your body can use more than 30g of protein if you eat it 00:09:16 Training Fasted, Post-Exercise Anabolic Window, Tool: Total Daily Protein The post-workout anabolic window thing is kinda overrated If you eat before training, you still have nutrients floating around in your blood during and after The anabolic effect of a meal lasts 3-6 hours, depending on how big it was Alan and Brad Schoenfeld did a meta-analysis and found that as long as you get 1.6-1.7g protein per kg body weight per day, timing doesnt matter If youre burping your pre-workout meal during training, you dont need to rush to eat protein after Muscle protein synthesis peaks 24 hours after training and stays elevated for 48-72 hours So the anabolic window is days, not hours Total daily protein is way more important than when you eat it Even if you only eat protein in 2 meals per day, you can still use it all for muscle building 00:15:53 Daily Protein Intake, Timing & Exercise, Muscle Strength/Size Get about 0.7g of protein per pound of body weight per day minimum You can eat a huge protein meal and your body will use it all no waste There is no difference between eating protein right before vs right after training You have massive flexibility in when you eat protein Two ribeye steaks at dinner
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