Tier 1 Supplements (Mount Rushmore of Supplements)
Layne's top-tier ergogenic supplements for body composition, strength, and exercise performance — supplements that have consistent measurable effects across decades of research.
Assembled by Cited from Layne Norton's recorded recommendations across multiple sources. It is not an ordered program and was not created or endorsed by them — it's our grouping of what they've said on the record.
Components
7-
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
TD▶ 10:00Dosage3–5 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 endorsementCreatine monohydrate — most effective ergogenic supplement -
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
TD▶ 36:30Dosage20–30 g per serving; 3–5 protein feedings/day; up to 40g maxes MPSCaveatsNot necessary if total daily protein is adequateCertaintyexplicitstrong endorsementWhey protein — top of virtually every protein quality scale -
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
TD▶ 56:00Dosage3–6 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 endorsementCaffeine — most reliable acute performance enhancer -
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
TD▶ 45:40Certaintypersonal onlyrecommendationWhey isolate form preferred for digestive tolerance -
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
TD▶ 46:30CaveatsCosts more; tastes more bitterCertaintyexplicitrecommendationWhey hydrolysate form for those with sensitivities -
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
TD▶ 24:00DosageSleep deprivation study used ~20–30 g single dose; dose-response unclearCaveatsDose-response for cognition not establishedCertaintyhedgedrecommendationCognitive benefit of creatine, particularly under sleep deprivation -
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
TD▶ 59:40Dosage3–6 mg/kg taken 3–4 hours before evening workoutCaveatsCaffeine may still affect sleepCertaintyhedgedrecommendationEvening-training caffeine timing adjustment
How this protocol has evolved
Layne has recommended these three for ~20 years; he removed BCAAs from his recommendations around 2020 based on evolving evidence, demonstrating willingness to update. Future tiers (tier 2) are previewed as 'wait and see' supplements that may eventually move into tier 1.