Exercise Recovery Supplements: Omega-3s, Curcumin, Glutamine

Dr. Andrew Huberman and Dr. Andy Galpin unravel the complexities of exercise-induced inflammation and recovery in two compelling discussions. 

Their insights delve into how our bodies respond to the stresses of exercise and the role of proper nutrition and supplementation in both the short and long-term adaptation processes. 

Learn from the “Fitness Fatigue” model and strategize your exercise recovery through evidence-based nutritional guidance, understanding the impact of curcumin, Omega-3s, and more. 

Exercise Recovery: Curcumin, Omega 3s, Glutamine, Nutrition, Vitamins

Inflammation often has a bad reputation. But it’s critical. It helps guide nutrients and immune cells to where they’re needed the most. 

This short-term inflammation aids muscle repair. But beware of too much for too long; it can be harmful. 

During this phase, skip the ice baths and anti-inflammatories. Instead, consider omega-3 fatty acids. Aim for 2 to 5 grams. Don’t go overboard; more can weaken your immune response. 

Curcumin is another ally, at 500 milligrams thrice daily. But monitor its potential effects on libido and mood. These side effects are reversible if you stop taking it.

Next up is proliferation. It’s about cleaning house at the cellular level. Glutamine shines here. A daily dose of 20 grams, morning and night, can help. It supports the body during stress and helps curb sugar cravings by triggering dopamine in the gut.

The final act is remodeling. 

That’s when the body rebuilds stronger tissues. It’s all about nutrients. After an injury, you may need more calories—about 10% more. 

Keep protein intake high, at least 1 gram per pound of body weight. Proteins and carbohydrates are essential, activating insulin for recovery.

Micronutrients have their part to play too. A multivitamin with vitamin A and zinc is often enough. 

Magnesium, especially citrate, is advised. Follow the rule of 6 milligrams per kilogram of body weight. For bone injuries, add calcium. Don’t forget vitamin D and tart cherry juice. They’re not just good for muscle soreness. They can also improve sleep quality.

Dr. Galpin and Huberman remind us: approach supplements with a rational, evidence-based mindset. 

It’s crucial to tailor them to your health needs and individual reactions. Omega-3s, curcumin, glutamine, macronutrients—each has a strategic purpose in the bigger picture of fitness and recovery.

Tool: “Fitness Fatigue” Model, Taper, Anti-Inflammatory Supplements

Think of exercise as a challenge. Your body responds with raised blood pressure, inflammation, and sometimes muscle damage. 

But here’s the twist: Dr. Huberman and Galpin explain that these responses are not only normal but necessary. They kickstart the adaptation process, improving your health beyond its initial state.

But there’s complexity in simplicity. Consider supplements. They’re touted for their anti-inflammatory effects. Omega-3s. Ashwagandha. Curcumin. Timing is everything—take them at the wrong time, and you might interrupt the adaptations you’re working towards.

Enter the “fitness fatigue model,” introduced by Dr. Galpin. Recovery is not the whole story. True biological adaptation unfolds only after full recovery from exercise stress. 

This model reveals a common error. Fatigue often conceals fitness gains, leading some to push harder or reach for supplements too early.

The solution? A strategic taper. Dr. Galpin prescribes a 50% training cut for a week after every two months of consistent effort. 

Remarkably, this doesn’t weaken intensity. Instead, it’s a performance catalyst, showing visible results within merely days.

Case in point: Galpin refers to a study on cross-country runners. Cutting their training volume in half over three weeks did not weaken their cardiovascular fitness. VO2 max levels stayed put. Fascinatingly, their fast-twitch muscle fibers even grew in size. What seemed like less work allowed the body to heal from fatigue and thrive.

Let’s wrap. Dr. Huberman and Dr. Galpin argue for an expert balance. Allow inflammation to serve its purpose. Master the art of rest. With these measures, you can steer your body towards optimal recovery and adaptation.

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