How to Lose Fat & Gain Muscle With Nutrition | Alan Aragon

About this Video

• Video Title: How to Lose Fat & Gain Muscle With Nutrition | Alan Aragon
• Channel: Andrew Huberman
• Speakers: Andrew Huberman, Alan Aragon
• Duration: 2 hours, 34 minutes, 9 seconds

Introduction

This Huberman Lab podcast features Alan Aragon, a leading expert in fitness and nutrition, discussing evidence-based approaches to fat loss and muscle gain. The conversation covers various topics, including protein intake, meal timing, fasted training, the effects of different types of fats and sugars, and the role of supplements.

Key Takeaways

1. Protein Intake: The optimal daily protein intake is approximately 0.7 to 1 gram per pound of body weight, with the total daily amount being more important than the timing of individual meals. Post-resistance training, 30-50 grams of protein is recommended to maximize muscle protein synthesis. Higher protein intakes (up to 100 grams post-workout) may yield further benefits depending on training volume.
2. Meal Timing: The "anabolic window" is less critical than previously thought, especially if you eat before training. The effect of a meal can last 3-6 hours. Prioritizing total daily protein intake is key.
3. Fasted Training: Fasted training burns more body fat during the workout, but total daily caloric expenditure and fat burning will even out over the course of the day if the diet remains consistent. Training fasted or fed is ultimately a matter of personal preference.
4. Carbohydrates: Equating total daily calories and protein intake between high-carb and low-carb groups shows no significant difference in fat loss. However, ketogenic diets often lead to lower caloric intake due to increased satiety from protein and fat.
5. Supplements: A multivitamin, vitamin D3, fish oil, and creatine are suggested as beneficial supplements. Collagen supplementation may improve skin appearance but isn't crucial for muscle growth.