Layne Norton, Ph.D. (@BioLayne), is a physique coach and natural professional bodybuilder and powerlifter. He holds a Ph.D. in Nutrition Science and is a world-renowned expert on fat loss and maintaining muscle while losing fat. He is also the owner of the supplement company Outwork Nutrition.
In this episode of The Art of Manliness, Brett sits down with Dr. Layne Norton to dive into supplements: three top-tier supplements to consider, optimal use of supplements, whether plants provide sufficient protein for building muscle, side effects of supplements, the timing of intake, and more.  
Host: Brett McKay (@brettmckay)
Book: Fat Loss Forever by Layne Norton, Ph.D.
“By definition, there are no needed supplements, they’re on top of what you’re already doing.” – Dr. Layne Norton
Creatine is the most tested and proven supplement – but what you get from consistent training and nutrition is still going to have the greatest effect
Companies are using garbage ingredients since the FDA doesn’t regulate supplements
Nothing beats hard work – your genetics and body aren’t wired for biohacking, they’re built for work
Three worthwhile supplements: (1) whey protein; (2) creatine; (3) caffeine
  • Only use creatine monohydrate from a single source, do not waste money on any other source
Whey protein tastes better than other proteins and is competitively priced
Whey isolate has a bit less fat and lactose than concentrate so a bit easier to digest – if you can tolerate a whey concentrate, it’s as good as isolate
Whey is not a fast-digesting protein – that’s a myth
Creatine is readily bioavailable (almost 100%) and it has a great amino acid profile (particularly high in leucine)
Creatine is found in some meat sources but cooking can reduce bioavailability which makes it difficult to max out creatine stores in food
Creatine helps increase lean mass, strength, potential cognitive benefits, and energy replenishment
  • Creatine increases water inside the cell but not the bad kind – it hydrates muscle cells, causing water retention exactly where you want it
Caution about creatine: it can be a gut irritant for some so you can split it into two 2g doses (the dose is 5g per day)
Busting myths about creatine: you will not lose your hair! It was one study that has never been replicated, and what actually happened is it increased DHT (a metabolite of testosterone)
Creatine supplementation is not contraindicated at any age
Caffeine can improve wakefulness and alertness and decrease fatigue – doses by goal:
  • Performance benefits: 400-660mg
  • Decreased fatigue: 200-300mg
  • Less sleepy: 100mg
  • Timing of dose prior to workout: 45 minutes (half-life is 6 hours)
Caffeine and pre-workouts can be a gut irritants because they’re often combined with other ingredients
You don’t need to cycle caffeine but you may get better outcomes if you abstain a couple of days and then start again
Protein needs
  • Protein intake needed for maintenance: 0.8g/kg bodyweight
  • Protein intake needed to build muscle mass: 1.6-2.5g/kg bodyweight
Protein helps maintain lean body mass, increases energy expenditure, and has increased satiety per gram (versus carbohydrate or fat)
Omnivores: if you can get protein from food, you don’t need a protein supplement
Plant-based sources of protein are bound in the fibrous material of plants and less available so a supplement may be best to ensure you’re hitting your goals
  • Soy protein is a complete protein – 1-2 servings of soy per day does not have an effect on estrogen (as was the concern in the past)
  • Pea protein is devoid of some amino acids so you’ll want to combine it with another plant protein (like wheat isolate) for a complete profile
Trimethylglycine: increases lean mass, power output
L-carnitine: improves recovery from lifting and increases androgen receptor density
Tart cherry extract: decreases delayed onset muscle soreness and increases recovery
Ashwagandha: adaptogen, reduces stress, modestly increases lean mass and strength
Citrine malate for pre-workout: increases energy and performance
Rhodiola rosea: decreases fatigue and perception of fatigue
L-dopa: addition to pre-workout, leaves you feeling good
Sleep! Melatonin has been shown to increase lean mass
Thionine: reduces anxiety, time to fall asleep, reduces insomnia
Remember, good sleep hygiene is critical for any sleep supplements to work well