Creatine improves body composition

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

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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/supplement-series-tier-1-episode-22