Andrew Huberman Pre Workout routine 2024 (His Top 4 Tips)

You may have heard of the “Huberman Pre Workout” protocol, developed by Dr. Andrew Huberman. I was excited when I first found it. This protocol is gaining popularity among fitness enthusiasts and athletes alike, as it promises to optimize physical performance and mental focus during workouts. I will tell you all about it. (Plus, you will find a full schedule of Huberman’s workout week later in this article. 🚀)

The Huberman Pre Workout protocol involves a combination of supplements, nutrition, and exercise routines that are specifically designed to enhance energy, focus, and endurance during workouts.

Dr. Huberman recommends taking specific supplements such as L-Tyrosine, caffeine, and creatine, among others, to boost energy levels and improve mental focus. In addition, the protocol includes a specific nutrition plan that emphasizes protein intake and healthy carbohydrates to fuel the body during exercise.

The Huberman Pre Workout protocol also includes specific exercise routines that are designed to optimize physical performance. These routines involve a combination of endurance training, strength training, and high-intensity interval training (HIIT) to improve cardiovascular health, build muscle, and increase overall fitness levels. Whether you are a beginner or an experienced athlete, the Huberman Pre Workout protocol can help you achieve your fitness goals and take your performance to the next level. Are you ready?

Who is Andrew Huberman?

Andrew Huberman is a neuroscientist and professor at the Stanford School of Medicine. He is known for his research on brain development, function, and neural plasticity. In addition to his clinical work, Huberman hosts the Huberman Lab podcast, where he interviews subject-matter experts and provides in-depth lectures on various health-related protocols and concepts.

As a neuroscientist, Huberman has a deep understanding of how the brain works and how it can be optimized for peak performance. He has applied this knowledge to the field of fitness, developing a pre-workout routine that is designed to enhance performance and reduce the risk of injury. This routine, which he discusses in detail on his podcast, has gained a following among athletes and fitness enthusiasts alike. But now let’s dive into the whole Huberman Pre Workout routine. 🤿

andrew huberman pre workout focus in gym
Dr. Andrew Huberman, neuroscientist and professor at the Stanford School of Medicine.

Huberman Pre Workout Routine

If you’re looking to maximize your pre-workout routine, you may want to take a page from the book of renowned neuroscientist and fitness expert, Dr. Andrew Huberman. Here’s a breakdown of his pre-workout routine, including his dietary habits and exercise regimen:

Dietary Habits

Huberman pre workout dietary habits focus on fueling the body with the right nutrients for optimal performance. He recommends consuming a meal that’s rich in protein, carbohydrates, and healthy fats about two hours before your workout. This meal should be easy to digest and provide sustained energy throughout your workout. Be careful with overdosing pre workout, it can be very dangerous.

In addition to a pre-workout meal, Huberman also suggests supplementing with L-Tyrosine, which can help increase motivation, alertness, and focus.

He personally takes 500 milligrams of L-Tyrosine in capsule form before a workout or a bout of concentrated mental work.

Exercise Regimen

The Huberman pre workout exercise regimen is designed to maximize the benefits of his foundational fitness protocol. This protocol includes endurance, strength, hypertrophy, and cardiovascular training, and can be modified to meet your exact needs.

When it comes to pre-workout exercise, Huberman recommends:

  • A warm-up of 10–20 minutes to get yourself going 🔥
  • Followed by 50–60 minutes of hard work 💪🏼
  • Ending with a cool down to finish your workout ❄️

He also stresses the importance of spacing out your workouts to ensure proper recovery time.

Andrew Huberman Pre Workout Supplements

When it comes to getting the most out of our workouts, we all want to optimize our performance. That’s why many people turn to pre-workout supplements to give them an extra edge. And if you’re a fan of Dr. Andrew Huberman’s work, you might be curious about what the Huberman pre workout supplements look like.

According to Dr. Huberman, there are a few key supplements that can help enhance your workouts. Here are some of the pre-workout supplements he recommends:

  • L-Tyrosine: This amino acid is a precursor to dopamine and norepinephrine, which are neurotransmitters that can help improve focus and motivation. (500 milligrams before workout) 💊
  • Caffeine: Is a stimulant that can help improve energy, focus, and endurance. (maximum of 200 milligrams) 👀
  • Beta-Alanine: Is an amino acid that can help improve endurance by buffering lactic acid buildup in the muscles. (2-5 grams before a workout) 🥄
  • Creatine: Is a molecule that can help improve strength and power output. (5 grams of creatine monohydrate before a workout) 💪🏼

I can’t say often enough that everyone’s body is different, and what works for Andrew Huberman might not work for another. Try it out yourself and then judge and adjust the Huberman Pre Workout. For example, I try to leave out caffeine, especially when training later in the day. Many people might also experience a pre workout itch from beta alanine. But often creatine in pre workout is already pretty common.

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andrew huberman pre workout supplements
Andrew Huberman takes 500mg L-Tyrosine as pre workout.

Benefits of Huberman Pre Workout Routine

The Andrew Huberman pre workout routine is designed to help you get the most out of your workouts by providing you with the necessary nutrients and supplements that your body needs to perform at its best. And all of this is based on scientific research. So what are the exact benefits?

1. Physical Benefits 💪🏼

One of the main benefits of following the Huberman pre workout routine is that it can help you improve your physical performance. By taking the right supplements and nutrients before your workout, you can increase your energy levels, reduce fatigue, and improve your endurance. This can help you push yourself harder during your workouts and achieve better results.

The Huberman pre workout routine can also help you build muscle and improve your body composition. By taking the right supplements and following the right workout regimen, you can increase your muscle mass, reduce your body fat percentage, and achieve a leaner, more toned physique.

2. Mental Benefits 🧠

The Huberman pre workout routine can also provide you with a number of mental benefits. By taking the right supplements and nutrients, you can improve your cognitive function, reduce stress, and improve your mood. This can help you feel more focused, motivated, and energized during your workouts, which can ultimately help you achieve better results.

I also found that following a consistent pre-workout routine can help you establish a sense of discipline and routine in your life. By making your pre-workout routine a habit, you can create a sense of structure in your day-to-day life, which can help you stay focused and motivated in all areas of your life.

Drawbacks of Huberman’s Pre Workout Routine

As with any workout routine, there are potential risks and common misconceptions associated with the Huberman pre workout routine. In this section, I will tell you some of these drawbacks.

Potential Risks

One potential risk of using the Huberman pre workout routine is overstimulation. The routine is designed to boost dopamine levels and increase motivation, which can be beneficial for some individuals. However, for others, it may lead to jitters, anxiety, and even panic attacks. It is important to be aware of your own tolerance levels and adjust the routine accordingly. Take smaller doses first and test your way up. Especially when taking pre workout on an empty stomach.

Another potential risk is dependence. The Huberman pre workout routine is designed to be taken before each workout, which can lead to dependence on the routine to feel motivated and energized. Sometimes you should still go without pre workout supplements to not forget what that’s like.

Common Misconceptions

One common misconception about the Huberman pre workout routine is that it is a magic pill for fitness success. While the routine can be beneficial, it is important to remember that it is just one aspect of a comprehensive fitness plan. Proper nutrition, sleep, and recovery are even more crucial components of achieving fitness goals. So stay consistent, I believe in you. Share your fitness goal in the comments to make yourself accountable. I’ll ask you in a few months about it. 😉

Another common misconception is that the routine is only for athletes or fitness enthusiasts. The Huberman pre workout routine can be beneficial for anyone looking to increase motivation and energy levels before a workout, regardless of fitness level or experience. Just try it out – but carefully.

Andrew Huberman's Favorite
Anna Park Yerba Mate
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Huberman Pre Workout Warm Up

Before jumping into a workout, it’s important to properly warm up your body. A proper warm-up can help improve performance, reduce the risk of injury, and prepare your body for the workout ahead. In this section, we’ll cover the three key elements of a Huberman pre workout warm-up – breathwork, stretching, and cold exposure.

1. Breathwork

Breathing exercises can help increase oxygen flow to the muscles, improve lung capacity, and reduce stress. Here’s a simple breathwork exercise to try before your workout:

  1. Sit or stand in a comfortable position with your feet shoulder-width apart.
  2. Inhale deeply through your nose for four seconds.
  3. Hold your breath for four seconds.
  4. Exhale slowly through your mouth for six seconds.
  5. Repeat for 2-3 minutes.

This will put you in a solid state not only mentally, but physically as well. Huberman also refers to the breathwork of Wim Hof.

2. Stretching

Stretching can help improve flexibility, range of motion, and reduce muscle tension. Here are a few stretches to try before your workout:

  1. Hamstring stretch: Stand with your feet hip-width apart. Hinge forward at the hips and reach for your toes. Hold for 15–30 seconds.
  2. Quad stretch: Stand with your feet hip-width apart. Bend your knee and bring your heel towards your buttocks. Hold for 15–30 seconds, then switch sides.
  3. Shoulder stretch: Stand with your feet hip-width apart. Reach one arm across your chest and use your other arm to hold it in place. Hold for 15–30 seconds, then switch sides.
andrew huberman cold exposure in cold shower
Andrew Huberman takes cold showers to refresh his body.

3. Cold Exposure

Cold exposure can help improve circulation, reduce inflammation, and increase alertness. Here’s a simple cold exposure exercise to try before your workout:

  1. Take a cold shower or splash cold water on your face and neck for 30 seconds.
  2. Take a warm shower or wrap yourself in a warm towel for 2-3 minutes.
  3. Repeat the cold exposure and warm-up cycle 2-3 times.

By incorporating breathwork, stretching, and cold exposure into your pre-workout routine, you can help prepare your body for a successful workout. Remember to listen to your body and adjust the warm-up as needed.

How to Implement Huberman’s Pre Workout Routine

Here’s how I started implementing the Huberman pre workout routine, and you can do it as well. It’s pretty simple.

1. Getting Started

The first step is to identify your goals. Are you looking to build muscle, increase endurance, or simply maintain your current fitness level? Once you have a clear understanding of your goals, you can tailor the routine to fit your needs.

Huberman recommends taking L-Tyrosine before a workout to increase motivation and focus. This supplement is available in capsule form and can be taken in doses of 500 milligrams. I started taking lower dosages first and observed how my body reacted.

2. Maintaining Consistency

Consistency is key when it comes to seeing results from any fitness routine, including the Huberman pre workout routine. You unfortunately won’t see results immediatel. Here are some tips from me for you to help you maintain consistency:

  • Schedule your workouts: Plan your workouts in advance and stick to a regular schedule. This can help make it easier to stay on track and avoid skipping workouts. 🗓️
  • Mix it up: Doing the same workout every day can quickly become boring. Mix up your routine by trying new exercises or switching up the order of your workout.🔀
  • Track your progress: Keeping track of your progress can help you stay motivated and see how far you’ve come. Consider using a fitness tracker or journal to track your workouts and progress. ✅

Incorporating the Huberman pre workout routine into your fitness routine can help take your workouts to the next level. I enjoyed trying it.

Huberman Fitness Schedule

Besides the Huberman pre workout you might ask how Dr. Andrew Huberman schedules his own workout week. Here’s a breakdown of the Huberman Fitness Schedule.

The full Huberman Workout Week Schedule you can download right here:

Day 1: Long Endurance Workout ⏱️

Sunday is day 1 of the Huberman Fitness Schedule, and it’s focused on long endurance workouts. You’ll want to aim for at least 30 minutes of Zone 2 cardio, which means breathing faster than normal but still able to maintain a conversation. Ideally, you’ll work up to 60-75 minutes of Zone 2 cardio each Sunday.

Day 2: Resistance Training 🤝🏼

On Monday, it’s time for resistance training. This workout is focused on building strength and hypertrophy. You’ll want to perform 3-4 sets of 4-8 repetitions with heavier weights and 2-4 minutes of rest between sets.

Day 3: Active Recovery 🦦

Active recovery is the focus of day 3. This workout is designed to help your body recover from the previous two workouts while keeping you active. You’ll want to aim for low-intensity activities such as yoga, stretching, or going for a walk.

Day 4: High-Intensity Interval Training 🥵

Thursday is all about high-intensity interval training (HIIT). This workout is designed to improve endurance and burn fat. You’ll want to perform 2-3 sets of 8-15 repetitions with moderate to lighter weights and about 90 seconds of rest between sets. You can also sprint for 20 seconds and do a rest before the next interval.

Day 5: Active Recovery 🦦

Similar to day 3, day 5 is focused on active recovery. Again, you’ll want to aim for low-intensity activities such as yoga, stretching, or going for a walk.

Day 6: Resistance Training 🤝🏼

Saturday is another resistance training day, similar to day 2. You’ll want to perform 3-4 sets of 4-8 repetitions with heavier weights and 2-4 minutes of rest between sets.

Day 7: Rest Day 🦥

Finally, one day is a rest day. This is a crucial day to allow your body to recover and prepare for the upcoming week’s workouts.

Remember to adjust the workouts based on your fitness level and personal goals.

Our Experience with Andrew Huberman Pre Workout

I was curious about the Andrew Huberman pre workout routine, so I decided to give it a try. I followed his advice and took L-Tyrosine in capsule form before my workout. After taking it, I noticed a slight increase in motivation and alertness, but it was not a significant difference compared to our usual routine. It could also be the good old placebo effect. On top I paired it with citrulline pre workout.

I also incorporating whey protein into our post-workout fueling, as recommended by Huberman. But I did that before as well. I found over the years that it helped with muscle recovery and reduced soreness the next day.

Let me summarize: I found that the Andrew Huberman pre workout routine had some benefits, but it did not drastically improve my workouts. For having a structured guide and maintaining a solid routine, it’s great.

Frequently Asked Questions About Andrew Huberman Pre Workout

Does Huberman take pre-workout?

Yes, Andrew Huberman takes pre-workout supplements to help him maximize his performance during workouts. He has talked about the benefits of pre-workout on his podcast and social media channels.

What pre-workout does Andrew Huberman use?

Andrew Huberman has not recommended any specific pre-workout supplement. He has talked about the importance of choosing a high quality pre-workout that is free from harmful additives.

Am I supposed to drink pre-workout all at once?

Most pre-workout supplements are designed to be taken about 30 minutes before a workout. You can split it in to a few smaller portions. However, the exact timing and dosage can vary depending on the specific supplement you’re using.

Does Andrew Huberman take protein powder?

Yes, Andrew Huberman takes protein powder as part of his post-workout routine. Protein powder can help support muscle recovery and growth after a workout.

What protein powder does Andrew Huberman recommend?

Andrew Huberman has not endorsed any specific protein powder. However, he has talked about the importance of choosing a protein powder that is high-quality and contains all the essential amino acids. Some popular options include whey protein, casein protein, and plant-based protein powders.

Try the Huberman Pre Workout routine yourself and let me know if you liked it. I’m excited to hear in the comments. You might also like to read more about the connection of pre workout and acne and don’t forget also to try the Pamela Reif Workout Plan. See you!

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