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Shownotes
The Dr. Layne Norton Podcast is back with the start of a brand-new Supplement Series! In Episode 22, Layne kicks things off by diving deep into his Tier 1 supplements — the ones with the strongest scientific evidence for real-world benefits in performance, body composition, strength, recovery, and even cognition.
This episode covers the true MVPs that Layne considers essential (or close to it) for most people training hard:
Creatine Monohydrate — Why it's called the most effective ergogenic aid ever, how it boosts lean mass, strength, repeated sprint/power performance, and even helps cognition (especially under stress like sleep deprivation). We bust myths about kidneys, water retention, and non-responders, plus practical dosing (5 g/day, loading optional).
Whey Protein — The gold-standard for hitting leucine thresholds and maximizing muscle protein synthesis. How it supports lean mass gains, preserves muscle in a deficit, improves recovery and training volume over time — and why total daily protein matters way more than perfect timing.
Caffeine — One of the most reliable acute performance boosters out there. It cranks up strength, power, endurance, repeated sprints, alertness, and reduces perceived effort — especially when fatigued. We cover optimal dosing (3–6 mg/kg), timing, habituation, sleep trade-offs, and who should be cautious.
Layne breaks down the mechanisms, key meta-analyses, practical takeaways, dosing/timing strategies, safety profiles, and who might need to be careful with each one. No hype, no BS — just evidence-based insights to help you cut through the supplement noise.
SPONSORS
• Outwork Nutrition - Evidence-Based Supplements to Support Your Hard Work: outworknutrition.com
• Carbon Diet Coach – 14 day free trial: joincarbon.com/podcast
LAYNE'S COMPANIES
Carbon Diet Coach: joincarbon.com/podcast
Outwork Nutrition: outworknutrition.com
REPS Research Review: biolayne.com/reps
Workout Builder: biolayne.com/workout-builder
Team Biolayne: biolayne.com/online-coaching
Physique Coaching Academy: physiquecoachingacademy.com
FOLLOW LAYNE
facebook.com/laynenorton
twitter.com/biolayne
instagram.com/biolayne
TIMESTAMPS
- Intro
- Tier 1 Supplement List
- Industry Shenanigans
- Tier 1 Criteria
- Conflicts of Interest
- How Creatine Works
- Creatine Physical Benefits
- Outwork Nutrition
- Creatine Physical Benefits Contd.
- Creatine Cognitive Benefits
- Creatine Safety
- Forms of Creatine
- How to Take Creatine
- Creatine Non-Responders
- Misc Considerations
- Whey Protein Quality
- Muscle Protein Synthesis
- Whey Protein Research
- Protein Intake
- Protein Health and Safety
- Forms of Whey Protein
- Whey Protein Dosing
- Misc Considerations
- Carbon Diet Coach
- How Caffeine Works
- Research Outcomes
- Timing/Dosing
- Cognitive Effects
- Health Considerations
- Training Recommendations
- More Dosing
- Caffeine + Creatine
- Misc Considerations
- Closing Thoughts
- Outro
