Podcast Notes Key Takeaways
- If you don’t understand how to train hard, aren’t consistent about training, or have poor nutrition – supplements aren’t going to move the needle
- “If people took the amount of time, effort, and money they spent trying to hack their way around hard work and just applied that to hard work – they would get so far. That’s actually the hack, just to do the work.” – Dr. Layne Norton
- Timing of protein is not as important as hitting daily targets
- 0.8g/kg body weight for maintenance
- 1.6-2.6g/kg body weight for building muscle
- Even if you are not concerned about training performance and muscle, supplementing with creatine monohydrate may have positive benefits
- Stay away from supplements that use the label “proprietary blend” – they’re usually hiding the best ingredients in the smallest portion and don’t want to disclose
- If you follow a plant-based diet, you may want to supplement with protein because the protein in plants is bound in fibrous material and is less bioavailable
- Soy protein is a complete protein; pea protein lacking so mix it with wheat isolate or other protein for a complete profile
Read the full notes @ podcastnotes.org
In your journey towards becoming stronger, fitter, and healthier, there often comes a point where you wonder if taking some supplements will help your progress along. But what fitness supplements are actually effective and worth investing in?
Here to answer that question is Layne Norton, a powerlifter and doctor of nutritional science who has a passion for debunking health-related myths and promoting evidence-based recommendations. He’s also, full disclosure, the owner of a supplement company himself. But I don’t have any financial connection to Layne’s company and we keep this conversation neutral and high-level. In our conversation, Layne argues that there are three top-tier research-backed supplements to consider — whey protein, creatine, and caffeine — and we unpack how to use each of them for optimal results. We discuss whether plant proteins are sufficient for building muscle, whether it’s true that creatine causes bloating, acne, and hair loss, how to best time your caffeine intake to energize your workouts, and much more. At the end of our conversation, Layne shares some additional supplements that seem promising for enhancing your health and fitness.
Resources Related to the Episode
- Layne’s previous appearance on the AoM podcast: Episode #475 — How to Lose Weight, and Keep It Off Forever
- Layne’s supplement company: Outwork Nutrition
- AoM Article: A Primer On Muscle-Building Supplements — Which Work and Which Don’t?
- AoM Article: Creatine — A Primer on Its Benefits and Use
- AoM Article: How to Use Caffeine to Optimize Your Workouts
- AoM Article: Chugging Your Protein — It’s Whey Easier Than You Think
- AoM Podcast #285: The Real Science of Nutrition and Supplements
Connect With Layne Norton
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