Supplement Series: Tier 1

About this episode

Layne Norton discusses Tier 1 supplements with strong scientific backing for performance and recovery.

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…

People in this episode

Host: Layne Norton

Topics covered

• supplements
• performance
• body composition
• strength
• recovery
• cognition

Keywords

• supplements
• Creatine
• Whey Protein
• Caffeine
• performance
• body composition
• strength
• recovery

Mentioned in this episode

Products: Creatine Monohydrate, Whey Protein, Caffeine

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