Andrew Huberman Protein Intake, Powder, and Timing Recommendations

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Neuroscientist Andrew Huberman, Ph.D., and some of his guests have extensively researched protein and muscle growth.

Optimizing your protein intake and timing can have a tremendous impact on building lean muscle mass.

But with so much conflicting advice out there, how do you know what to do?

In this post, we will summarize Huberman’s top science-backed recommendations on daily protein intake, workout nutrition, protein quality and timing, and more.

Whether your goal is hypertrophy, strength, or overall health, applying Huberman’s protein fundamentals will help you maximize results.

Let’s dive in!

Andrew Huberman Protein Daily Recommendation

Foods high in protein

Huberman discusses a protein intake of 0.7-1.2 grams per pound, or 1.6-2.7 grams per kilogram, of body weight per day for building muscle mass or hypertrophy.

Body Weight (lb)Body Weight (kg)Protein Intake Range (g)
100 lb45 kg72 – 123
120 lb54 kg88 – 148
140 lb64 kg102 – 173
160 lb73 kg117 – 199
180 lb82 kg132 – 224
200 lb91 kg147 – 250
220 lb100 kg162 – 275
240 lb109 kg176 – 300

Keep in mind that this is on the higher end of general protein recommendations.

The exact amount within this range depends on whether you eat meat, are vegan, etc.

It’s important to spread out protein intake throughout the day rather than consume it all at once since the body can only assimilate so much protein per meal.

Related: Andrew Huberman’s Pre-Workout Recommendations

Huberman Post-Workout Nutrition Tips

Assuming you get enough protein from high-quality sources in your regular meals and have a calorie surplus, after working out, you should consume foods that facilitate muscle protein synthesis and recovery, according to Huberman.

The post-training feeding window is much broader than previously thought.

While optimal timing is still debated, consuming protein within 1-2 hours after your workout is likely beneficial.

Whey, casein, eggs, and meat are great options that provide amino acids to rebuild damaged muscle fibers.

Huberman Lab guest Dr. Layne Norton recommends getting 700-3,000 mg of the amino acid leucine post-workout to maximize muscle protein synthesis.

Combine your protein source with carbs to help replenish glycogen stores.

The combination of protein and carbs helps optimize the environment for muscle growth and recovery.

Huberman Leucine Recommendation

Leucine is the branched-chain amino acid primarily responsible for increasing muscle protein synthesis when you consume protein foods, according to Huberman.

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Reaching the recommended leucine threshold helps stimulate the synthesis of the muscle protein myosin.

Good vegan sources of leucine include:

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Meal Frequency and Protein Distribution

Research on whether spreading out protein intake evenly throughout the day versus skewing it towards dinner is mixed.

There don’t appear to be major differences in muscle growth.

Dr. Norton says you can’t perfectly optimize nutrient timing – focus first on getting enough total daily protein.

Meal frequency and precise distribution are secondary factors.

The key is to get sufficient protein at each meal to stimulate muscle protein synthesis.

As long as you reach around 30-40g of high-quality protein per meal, the exact timing doesn’t seem to matter much.

Cooking and Protein Digestibility

Cooking proteins like eggs

Cooking proteins like eggs, meat, and fish increases their digestibility and amino acid bioavailability.

This busts the myth that heating protein denatures or destroys it.

When you apply heat, it unfolds the protein’s structure, which is what happens during digestion anyway.

So pre-denaturing the proteins makes them easier to break down and absorb.

However, it is unfortunately recommended to avoid charring meats, as this can potentially create carcinogenic compounds called polyaromatic hydrocarbons.

Light cooking that avoids burning optimizes protein digestibility.

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About the Author

Drew Wilkins is a fitness and nutrition expert with a Master's in Biokinesiology (emphasis in Sports Science) from the University of Southern California and over a decade of experience as a personal trainer, nutrition consultant, and wellness coach. An avid surfer and soccer player, he brings a unique perspective to his research, advocating for a balanced approach to health that includes physical fitness, nutrition, and mental well-being.

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