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: https://outworknutrition.com

• Carbon Diet Coach – 14 day free trial: https://joincarbon.com/podcast

LAYNE’S COMPANIES

Carbon Diet Coach: https://joincarbon.com/podcast

Outwork Nutrition: https://outworknutrition.com

REPS Research Review: https://biolayne.com/reps

Workout Builder: https://biolayne.com/workout-builder

Team Biolayne: https://biolayne.com/online-coaching

Physique Coaching Academy: https://physiquecoachingacademy.com

FOLLOW LAYNE

http://www.facebook.com/laynenorton

http://www.twitter.com/biolayne

http://www.instagram.com/biolayne

TIMESTAMPS

0:00:00 – Intro

0:01:24 – Tier 1 Supplement List

0:02:25 – Industry Shenanigans

0:04:01 – Tier 1 Criteria

0:04:56 – Conflicts of Interest

0:09:10 – How Creatine Works

0:13:09 – Creatine Physical Benefits

0:19:55 – Outwork Nutrition

0:21:22 – Creatine Physical Benefits Contd.

0:23:48 – Creatine Cognitive Benefits

0:27:23 – Creatine Safety

0:30:51 – Forms of Creatine

0:32:18 – How to Take Creatine

0:34:15 – Creatine Non-Responders

0:35:19 – Misc Considerations

0:36:11 – Whey Protein Quality

0:38:04 – Muscle Protein Synthesis

0:39:09 – Whey Protein Research

0:40:00 – Protein Intake

0:42:27 – Protein Health and Safety

0:43:16 – Forms of Whey Protein

0:47:13 – Whey Protein Dosing

0:49:05 – Misc Considerations

0:50:42 – Carbon Diet Coach

0:51:42 – How Caffeine Works

0:53:23 – Research Outcomes

0:57:03 – Timing/Dosing

0:57:30 – Cognitive Effects

0:58:06 – Health Considerations

0:58:57 – Training Recommendations

1:00:44 – More Dosing

1:03:11 – Caffeine + Creatine

1:04:18 – Misc Considerations

1:05:10 – Closing Thoughts

1:06:21 – Outro

SHOW NOTES

https://biolayne.com/podcasts/dr-layne-norton-podcast/