Bodyweight Supplement Dosing: Creatine, Caffeine, Beta-Alanine and More with Doug Larson, Travis Mash & Dr. Mike Lane #838

In this episode, Doug Larson sits down with Coach Travis Mash and Dr. Mike Lane to challenge the "one-size-fits-all" approach to supplement dosing. They break down why most labels are effectively written for an average-sized person, and why that matters when you're 100 pounds soaking wet, or a 300-pound lineman. Using real stories (like a 450 mg caffeine pre-workout for a small athlete and the classic "I couldn't sleep" aftermath), the crew lays out a simple north star: doses should scale with body weight, and you should take an amount specific to your body size.

From there, they get practical on what works, what's overhyped, and how to time things. Dr. Lane explains beta-alanine as an intramuscular buffer (via carnosine) that helps athletes push harder in the anaerobic "pain cave," but only if it's taken consistently for weeks, not as a one-off. They compare that to sodium bicarbonate as a more acute strategy that can help performance but comes with GI risk if you don't practice it ahead of time. Along the way, they call out a common industry trap: under-dosed formulas, proprietary blends, and products that sound impressive but contain amounts too small to matter.

They wrap by narrowing down the essentials: creatine as a daily staple for most people (and potentially higher doses for cognitive benefits, especially under sleep deprivation), plus basics like protein and targeted use of supplements based on training demands. The conversation also goes deep on magnesium, why many people are likely low, how it supports relaxation and recovery, and why the form matters (bisglycinate/threonate etc). The big takeaway: match the supplement to the goal, match the dose to the body, and build your plan on quality ingredients, effective amounts and repeatable habits.

Links:

Doug Larson on InstagramCoach Travis Mash on Instagram