Supplement Series: Tier 2

About this episode

Layne Norton discusses Tier 2 supplements with solid evidence for various aspects of training performance.

The Dr. Layne Norton Podcast is back with Part 2 of the highly anticipated Supplement Series! In Episode 23, Layne dives deep into his Tier 2 supplements — the ones with solid (but not quite elite) evidence for supporting strength, power, endurance, recovery, body composition, stress management, sleep, and overall training performance. Building on the Tier 1 foundations from Episode 22 (creatine, whey protein, and caffeine), Layne breaks down the science, mechanisms, optimal dosing, timing, safety profiles, and real-world takeaways for these promising options. No hype, just evidence-based insights to help you decide what's worth adding to your stack. In this episode, Layne covers: Ashwagandha — Boosts strength, lean mass, testosterone, recovery, sleep, and stress management as a powerful adaptogen. Betaine (Trimethylglycine) — Potential improvements in body composition, strength, power output, and recovery. Rhodiola Rosea — Enhances resistance training performance, endurance, VO2 max, fatigue resistance, recovery, and cognition. Citrulline (including Citrulline Malate) — Increases muscular endurance, reps to failure, nitric oxide production, and reduces fatigue. Beta-Alanine —…

People in this episode

Host: Layne Norton

Topics covered

• supplements
• strength
• endurance
• recovery
• body composition
• evidence-based insights

Keywords

• supplements
• strength
• recovery
• body composition
• evidence-based

Mentioned in this episode

Products: Ashwagandha, Betaine, Rhodiola Rosea, Citrulline, Beta-Alanine, Tart Cherry Extract, Melatonin

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