Optimizing Protein, Training, and Nutrition: Clear Science, Actionable Steps

Welcome to this edition of the Wellness Roll Up, where we're breaking down science-based insights from nutrition expert Alan Aragon's recent appearance on the Huberman Lab podcast. Here’s your actionable summary for achieving your fitness and body composition goals!

🥩 Protein: Beyond the 30-Gram Myth

• Optimal Protein Intake:

  • Most people want to aim for 0.7 to 1 gram of protein per pound of body weight daily. Athletes may want more.

  • You can absorb more than the widely-believed 30 grams per meal. Recent studies suggest muscle protein synthesis is maximized around 30–50 grams per meal, depending on your size and activity level.

  • Post-Resistance Training:

    • Consume around 30–50 grams of protein after workouts to enhance muscle growth and recovery.

    • Meal timing relative to training is less critical than total daily protein intake. As long as daily protein goals are met, precise timing post-workout isn’t crucial.

💪 Training Fasted vs. Fed: The Reality

• Fasted Exercise:

  • Training in a fasted state does burn more fat during the workout but does not lead to greater overall fat loss by the end of the day compared to training fed, provided daily calorie intake is equal.

  • Practical Takeaway: Train based on personal preference and comfort. If fasted workouts make you feel good, do them. If not, enjoy a pre-workout snack—both approaches work equally well for fat loss.

🍳 Importance of Protein Quality

• Animal proteins (whey, meat, fish, eggs) are generally more anabolic and contain higher essential amino acids than plant-based proteins.

• Vegan and plant-based proteins (pea protein, soy, fungal protein from Quorn mycoprotein) can match animal protein effectiveness for muscle growth if consumed in adequate amounts (about 0.7 grams per pound of body weight daily).

🥦 Balanced Diet vs. Inflammatory Foods

• Focus on eating a balanced diet that includes lean proteins, healthy fats, fruits, vegetables, nuts, and whole grains.

• Anti-inflammatory Nutrients:

  • Omega-3 fatty acids (from fish or supplements) are beneficial for reducing inflammation. Alan personally recommends fish oil supplementation (~3 grams per day).

🥑 Seed Oils and Fats: Myths and Facts

• Seed oils (e.g., canola oil, soybean oil) are not inherently harmful when consumed moderately. Studies show canola oil can positively affect blood lipids, sometimes even outperforming olive oil.

• Preferred Fats:

  • Olive oil remains a gold standard for health. Alan personally favors extra-virgin olive oil for cooking and consumption.

  • Limit intake of butter and saturated fats, as large amounts can increase cardiovascular risks.

🌿 Collagen Supplementation: Worth It?

• Collagen can be beneficial, particularly for improving skin elasticity and joint health.

• Alan recommends supplementing with about 15 grams of collagen per day, paired with vitamin C to optimize skin and joint health.

🏋️ Recommended Supplements for General Health:

If you have a limited budget for supplementation, prioritize:

• Multivitamin: Choose one that fits your dietary needs (with iron for menstruating women).

• Vitamin D3: About 4,000 IU daily, particularly beneficial for immunity and overall health.

• Fish Oil: Aim for approximately 3 grams total per day (1 gram EPA/DHA combined).

• Creatine: 5 grams per day for muscle strength and cognitive benefits.

• Magnesium Citrate: Helps with recovery and overall metabolic functions.

🏃‍♂️ Training Recommendations:

• Combine resistance training (3–5 times weekly) with minimal rest between sets to boost both muscular and cardiovascular fitness.

• Include variety through cluster sets or supersets to maximize efficiency and enjoyment.

Bottom Line:

• Prioritize adequate protein daily (0.7–1 gram per pound of body weight).

• Train based on preference—fasted or fed—as overall calorie balance matters most.

• Consider smart supplementation to cover common nutritional gaps and enhance overall wellness.

Stay informed, stay active, and stay healthy!

Forward to a friend and help them roll up their wellness! 🌿