Dr. Andy Galpin

It's probably good. If it's seven, eight, nine out of 10, you may actually be going backwards because you may take so long to recover from that that it's going to compromise the quality of the next training session. If you love the stuff and you're into it, I'll take fives. Five's okay. But more than that, if you're at zero,

It's probably good. If it's seven, eight, nine out of 10, you may actually be going backwards because you may take so long to recover from that that it's going to compromise the quality of the next training session. If you love the stuff and you're into it, I'll take fives. Five's okay. But more than that, if you're at zero,

then I might be thinking, okay, maybe we didn't get actually enough out of that session. Two to three is a really good level of soreness out of that. So we're initially thinking those types of things. So number one, if you're getting excessively sore, my biggest tip for recovery is making sure you're not actually getting too sore to begin with.

then I might be thinking, okay, maybe we didn't get actually enough out of that session. Two to three is a really good level of soreness out of that. So we're initially thinking those types of things. So number one, if you're getting excessively sore, my biggest tip for recovery is making sure you're not actually getting too sore to begin with.

Second one, by far, there's nothing that will land even close to as impactful as even moderate quality sleep. You have to have that. If you look at any of the scientists that work in this area of muscle growth, if you look at many of the people that coach people here, when you start seeing solid progress, you start looking at sleep as your first.

Second one, by far, there's nothing that will land even close to as impactful as even moderate quality sleep. You have to have that. If you look at any of the scientists that work in this area of muscle growth, if you look at many of the people that coach people here, when you start seeing solid progress, you start looking at sleep as your first.

Before you look at supplements, before you look at anything else, you definitely go to sleep.

Before you look at supplements, before you look at anything else, you definitely go to sleep.

And if you see compromises in sleep, you're going to go back to that as your first area of emphasis. And I know people hate to hear that, but I'm telling you, look at the people who are the best in the world at growing muscle. There's a reason that that's like one of the first places they're going after.

And if you see compromises in sleep, you're going to go back to that as your first area of emphasis. And I know people hate to hear that, but I'm telling you, look at the people who are the best in the world at growing muscle. There's a reason that that's like one of the first places they're going after.

So don't get overly sore, number one. Make sure you're prioritizing your sleep. After that, if you want to go to nutrition, we can look at it. Okay, great. Maybe our total caloric intake is low. That's generally where we're going to start. From a protein perspective, oftentimes, as long as it's reasonable. Walk us through the ideal amount of protein we actually need. Yeah.

So don't get overly sore, number one. Make sure you're prioritizing your sleep. After that, if you want to go to nutrition, we can look at it. Okay, great. Maybe our total caloric intake is low. That's generally where we're going to start. From a protein perspective, oftentimes, as long as it's reasonable. Walk us through the ideal amount of protein we actually need. Yeah.

I mean, reasonable is, and this is a heavy ish. by the way, something like one gram per pound of body weight or 2.2 grams per kilo, rough starting point. If you want to go below that, I'm not going to argue. If you want to go below that as in, let's say you're at 0.8, 0.6, I can survive that. That'd be closer to say to like 1.6 grams per kilogram. So 0.6 would be grams per pound, right?

I mean, reasonable is, and this is a heavy ish. by the way, something like one gram per pound of body weight or 2.2 grams per kilo, rough starting point. If you want to go below that, I'm not going to argue. If you want to go below that as in, let's say you're at 0.8, 0.6, I can survive that. That'd be closer to say to like 1.6 grams per kilogram. So 0.6 would be grams per pound, right?

So both units there for you. I can live with that. People can grow muscle like that. No question about it. People can grow muscle very clearly on many food sources, plant-based, animal-based. They're both effective. If you go above that, you don't necessarily guarantee more growth either. And so what we're looking at with protein for most people is like, just be in the stratosphere.

So both units there for you. I can live with that. People can grow muscle like that. No question about it. People can grow muscle very clearly on many food sources, plant-based, animal-based. They're both effective. If you go above that, you don't necessarily guarantee more growth either. And so what we're looking at with protein for most people is like, just be in the stratosphere.

Don't make it your constraint. Don't make it the problem. Once you make it not the problem, then it's probably like going up more. Sometimes that's helped with people, but it's generally not been the thing that has really been like, oh, I was only at one gram per pound and I went to 1.5 and I don't get sore anymore. That can happen, but it's probably not what we're looking at.

Don't make it your constraint. Don't make it the problem. Once you make it not the problem, then it's probably like going up more. Sometimes that's helped with people, but it's generally not been the thing that has really been like, oh, I was only at one gram per pound and I went to 1.5 and I don't get sore anymore. That can happen, but it's probably not what we're looking at.

So it's, again, it's one of those things where like, just don't make it the contractor and you're probably okay.

So it's, again, it's one of those things where like, just don't make it the contractor and you're probably okay.