Supplement Series: Tier 1
Auto-extracted preview. These recommendations were transcribed and classified from the episode audio. Timestamps link to the source; classifications are not yet editorially verified.
What Layne Norton recommended
In transcript order-
Ecdysterone is not worth the money as a performance supplement.
“they certainly aren't worth the money
Certaintyexplicitmild caution -
BCAAs are no longer worth supplementing based on evidence over the past decade.
“I can no longer in good conscience recommend them as a dietary supplement
CaveatsSome narrow applications existCertaintyexplicitmild caution -
Endorsement
Protein bar containing whey protein; Layne is an investor.
“I'm also an investor in David Protein
CaveatsDisclosed financial interestCertaintypersonal onlyoffhand mention -
Endorsement
Ready-to-drink protein shake with 30g protein from A2 milk; better tolerated by those sensitive to A1 milk protein.
“a ready to drink protein shake that is 30 grams of protein
Dosage30g protein per servingCaveatsDisclosed financial interest as investorCertaintypersonal onlyrecommendation -
In a protocol
Take 5g/day of creatine monohydrate consistently to improve strength, lean mass, body composition, and cognition; loading is optional.
“the single most effective ergogenic supplement ever created
Dosage3–5 g/day (5 g preferred); optional load 20 g/day split into 4–5 g doses for 5–7 days; timing not criticalCaveatsMay cause GI irritation in some; elevates serum creatinine without indicating kidney damage; consult nephrologist if pre-existing kidney diseaseCertaintyexplicitstrong endorsement -
Sponsor read
Layne's own supplement line offering transparent, clinically-dosed, science-backed supplements including creatine, whey isolate, and pre-workout.
“Just science-backed supplements to support your hard work
DosageUse code/email signup for 10% off first order at outworknutrition.comCaveatsHost is the founder/owner (disclosed conflict of interest)Certaintyexplicitstrong endorsement -
In a protocol
Creatine may improve cognition, particularly under sleep deprivation or high cognitive load; higher doses may be needed for cognitive benefit.
“creatine supplementation improves cognition under various conditions
DosageSleep deprivation study used ~20–30 g single dose; dose-response unclearCaveatsDose-response for cognition not establishedCertaintyhedgedrecommendation -
Alternative
Avoid creatine ethyl ester; it's less effective than monohydrate and costs more.
“less effective than creatine monohydrate in research studies
Certaintyexplicitmild caution -
Alternative
Buffered creatine offers no advantage over monohydrate and costs more; creatine is already stable in stomach acid.
“creatine is actually stable in stomach acid
Certaintyexplicitmild caution -
Alternative
Creatine HCl provides no advantage over monohydrate and costs significantly more.
“either as effective or less effective, but they cost significantly more
Certaintyexplicitmild caution -
In a protocol
Whey protein is a high-quality, leucine-rich protein supplement to help hit daily protein targets; 20–30g per serving maximizes muscle protein synthesis.
“whey protein is at the top of virtually every scale
Dosage20–30 g per serving; 3–5 protein feedings/day; up to 40g maxes MPSCaveatsNot necessary if total daily protein is adequateCertaintyexplicitstrong endorsement -
In a protocol Alternative
Whey protein isolate is preferred for most people due to better digestive tolerance and minimal lactose.
“more people tend to be able to tolerate it digestively
Certaintypersonal onlyrecommendation -
In a protocol Alternative
Whey protein hydrolysate is useful for those with significant sensitivities to whey proteins; not more anabolic, just more tolerable.
“essentially pre-digested whey protein
CaveatsCosts more; tastes more bitterCertaintyexplicitrecommendation -
Sponsor read
Macro tracking and nutrition coaching app with personalized adjustments based on Layne's coaching expertise.
“the best damn macro tracking and nutrition coaching app on the market
Dosagejoincarbon.com/podcastCaveatsHost is founderCertaintyexplicitstrong endorsement -
In a protocol
Caffeine is the most reliable acute ergogenic; take 3–6 mg/kg ~1 hour pre-workout to boost strength, power, and endurance.
“the most reliable performance enhancer out there in terms of an acute setting
Dosage3–6 mg/kg ~1 hour before training; peak plasma ~45–60 min; half-life ~6–9 hrsCaveatsDisrupts sleep even 11 hrs before bed; can worsen anxiety; GI distress at high doses; limit during pregnancy (~50–100 mg/day)Certaintyexplicitstrong endorsement -
In a protocol Alternative
For evening trainers, take caffeine 3–4 hours pre-workout to balance performance benefit against sleep disruption.
“that's just one of those trade-offs you have to consider
Dosage3–6 mg/kg taken 3–4 hours before evening workoutCaveatsCaffeine may still affect sleepCertaintyhedgedrecommendation