Supplement Series: Tier 2
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-
In a protocol
Whey protein is one of Layne's tier 1 supplements for body composition and performance.
“Creatine Monohydrate, Whey Protein, and Caffeine
Certaintyexplicitstrong endorsement -
In a protocol
Creatine monohydrate is one of Layne's tier 1 supplements; take chronically rather than acutely (pre-workout creatine is suboptimal).
“Creatine Monohydrate, Whey Protein, and Caffeine
Dosage5 g/day chronically; timing not criticalCaveatsStacking with caffeine may cause GI issues for someCertaintyexplicitstrong endorsement -
In a protocol
Layne recommends ashwagandha to improve strength, lean mass, speed, power, VO2 max, recovery, stress, and sleep; take 300–600 mg/day standardized to 5% withanolides.
“Ashwagandha... improved strength, more lean mass, increased speed and power.
Dosage300–600 mg/day standardized to 5% withanolides; taken consistently, timing largely irrelevantCaveatsSome case reports of liver injury (not seen in RCTs); consult doctor if liver conditionCertaintyexplicitrecommendation -
Sponsor read
Sponsor read for Outwork Nutrition supplements (pre-workout, recovery, sleep) at clinical doses with no proprietary blends; 10% off via email signup.
“head on over to OutworkNutrition.com and sign up for our email list to get 10% off
CaveatsHost is owner — disclosed conflictCertaintyexplicitstrong endorsement -
In a protocol
Betaine (trimethylglycine) may modestly improve body composition, strength, power output, and vertical jump; 2.5 g/day.
“betaine supplementation has... evidence that can improve body composition and strength
Dosage2.5 g/day, timing not critical, can split if GI distressCaveatsOne study showed slight LDL increase in obese subjects at >4 g/dayCertaintyhedgedrecommendation -
In a protocol
Rhodiola rosea improves resistance training volume, reps to fatigue, VO2 max, endurance, perceived fatigue, recovery, and cognition.
“rhodiola rosea... improves strength and resistance training performance
Dosage200–400 mg/day standardized to 3% rosavins and 1% salidrosidesCaveatsSome report jitteriness; mild GI distress possibleCertaintyexplicitstrong endorsement -
In a protocol Alternative
Citrulline enhances muscular endurance, reps before failure, blood flow via nitric oxide; take pre-workout.
“citrulline does seem to have some benefits in terms of enhancing muscular endurance
Dosage6–8 g citrulline malate (2:1) or 4–6 g pure citrulline, 30–60 min pre-workoutCaveatsMild GI distressCertaintyexplicitrecommendation -
Arginine supplementation not recommended due to poor oral bioavailability; take citrulline instead.
“arginine has very poor oral bioavailability
Certaintyexplicitmild caution -
Sponsor read
David Protein bars: 28 g protein, 150 calories, 2 g leucine, PDCAAS of 1; good for hitting protein goals on busy days.
“28 grams of protein in this bar and it's only 150 calories
CaveatsHost is an investorCertaintyexplicitstrong endorsement -
In a protocol
Beta-alanine improves high-intensity exercise performance lasting 1–10 minutes, including higher-rep resistance training.
“improving performance in high intensity or maximal exercise that lasts about one to 10 minutes
Dosage3.2–6.4 g/day; consistent daily dosing more important than timingCaveatsParesthesia (skin tingling), harmless; mild GI distressCertaintyexplicitrecommendation -
In a protocol
Montmorency tart cherry extract reliably improves recovery, reduces DOMS, and speeds strength/power/jump/sprint recovery.
“tart cherry extract, when they supplement with it, they recover faster
Dosage480 mg/day Montmorency tart cherry extract; chronic use, not acuteCaveatsMild GI distressCertaintyexplicitrecommendation -
In a protocol
Melatonin improves sleep latency, duration and quality, and may indirectly improve lean mass, fat loss, and recovery.
“melatonin supplementation improves lean mass and decreases fat mass
Dosage0.1–10 mg, 1–2 hours before bed; sweet spot 1–3 mg; speaker uses ~2 mg/nightCaveatsCan cause morning grogginess (usually subsides); some report vivid dreams or headachesCertaintyexplicitpersonal use -
In a protocol
Taurine may improve endurance, strength, power acutely, and reduce DOMS/muscle damage; take pre-workout.
“Taurine has been shown to improve endurance performance
Dosage1–6 g/day, 1–2 hours before trainingCaveatsMild GI distress; case reports of seizures in youth from high-dose energy drinks (causality unclear)Certaintyhedgedrecommendation -
Pounding energy drinks is not a good idea for youth.
“pounding down energy drinks is probably not a good idea overall
Certaintyexplicitmild caution -
In a protocol
Carnitine L-tartrate best for exercise recovery, muscle soreness, and increasing androgen receptor density.
“carnitine L-tartrate... best for exercise recovery and soreness
DosageApprox. 2 g/day (form in Outwork recovery product)CaveatsMild GI distress; fishy odor at high doses; TMAO concerns appear not to translate to heart disease riskCertaintyexplicitrecommendation -
In a protocol
Acetyl L-carnitine appears best for cognitive function.
“2 grams per day of acetyl L-carnitine appears to be the best form for cognitive function
Dosage2 g/dayCaveatsMost evidence in those with cognitive deficitCertaintyhedgedrecommendation -
In a protocol
Propionyl L-carnitine best for endothelial function and blood flow, may indirectly aid performance.
“propionyl L-carnitine per day appears to be best for endothelial function
Dosage2–4.5 g/dayCaveatsMild GI distressCertaintyhedgedrecommendation -
In a protocol
Magnesium glycinate is the preferred form for supplementation, especially for sleep, due to high bioavailability.
“magnesium glycinate appears to be probably the best
Dosage200–400 mg/day, before sleepCaveatsOnly beneficial if magnesium-deficient; not super-physiological dosingCertaintyexplicitrecommendation -
In a protocol Alternative
Magnesium L-threonate is an acceptable well-absorbed form of magnesium.
“magnesium glycinate, magnesium malate, or magnesium threonate
Dosage200–400 mg/dayCertaintyexplicitoffhand mention -
In a protocol Alternative
Magnesium malate is an acceptable well-absorbed form of magnesium supplementation.
“magnesium glycinate, magnesium malate, or magnesium threonate
Dosage200–400 mg/dayCertaintyexplicitoffhand mention -
Magnesium oxide has poor bioavailability; useful as a laxative but not ideal for systemic magnesium repletion.
“magnesium oxide has much lower bioavailability
CaveatsCauses laxative effect; poorly absorbedCertaintyexplicitmild caution -
Magnesium citrate has poor absorption and acts as a laxative; useful for constipation but not for repletion.
“magnesium citrate and magnesium oxide, which are not very well absorbed
CaveatsCauses laxative effectCertaintyexplicitmild caution