The best supplements for hypertrophy training | Peter Attia and Layne Norton

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This clip is from episode 205 - Energy balance, nutrition, & building muscle with Layne Norton, Ph.D. Layne holds a Ph.D. in nutritional sciences and is a physique coach, natural bodybuilder, and previous guest on The Drive.
In this clip, they discuss:
- What is the best form of protein powder?
- Are BCAAs necessary to take?
- Layne's thoughts on creatine
- And more
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About:
The Peter Attia Drive is a deep-dive podcast focusing on maximizing longevity, and all that goes into that from physical to cognitive to emotional health. With over 90 million episodes downloaded, it features topics including exercise, nutritional biochemistry, cardiovascular disease, Alzheimer’s disease, cancer, mental health, and much more.
Peter Attia is the founder of Early Medical, a medical practice that applies the principles of Medicine 3.0 to patients with the goal of lengthening their lifespan and simultaneously improving their healthspan.
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[@orcanimal]

Layne's answer to the BCAA question is probably the most honest one I've ever heard in this entire industry

[@aroe3outify]

Derrick MPMD answer on it was pretty good too, pretty in line with Layne.

[@annunakian8054]

EAA > BCAA

[@ramprat9769]

​@annunakian8054 Agreed. BCAAs alone won't move the needle pre/intra workout but as part of an EAA formula with the proper ratios, it can only be a positive benefit.

[@harishvk9605]

Suggested Supplements: 1. Whey Protein Isolate 2. BCAA (If u can’t tolerate whey) 3. Creatine Monohydrate (post workout) 4. Citrulline - 6-8 grams pre workout 5. Glucose/ Carbs (if workout is 2 hrs+) Don’t Supplement 1. Leucine (whey takes care of this) 2. Proprietary Nitric Oxide boosters

[@bottymcbotface007]

Strange to hear that about Leucine after Peters interview with Luv van Loon revealed how muscle protein synthesis as a response to Leucine is dose dependent with age. His 2-2.5g per dose in a Whey shake wouldn't be enough for somebody over 40-45, from what I understand.

[@timothys9288]

Wrong. 1. HMB 2. Any meal containing 25 grams of protein that also contains 2 grams of Leucine. Beans and Peas and Nuts (legumes) have Leucine in great amounts. You don't need supplements or animal products to get this protein. Plant protein powder typically has 2 grams of Leucine at a 25-30 grams serving. 3. Creatine (which can also be plant based) 4. Regular whole food, preferably plants and not tortured animals.

[@francostacy7675]

@@timothys9288you can NOT get it all through plants without assistance from a lab….or at least not in way you can sustain it. You probably are against destruction of redwoods and rain forest plants so maybe you shouldn’t be torturing plants and certainly not buying your plant sources that involve tankers to get to you….where does your coconut products and coffee products and your olive oil and your avocado products come from ….not local

[@ian_pedalz]

The bioavailability of whole food plant proteins is still low so supplementing with protein powder that has a comprehensive blend of plant sources is crucial if you want an adequate amount of Leucine. Also if you want to kill the largest percentage of life, a vegan diet will surely accomplish that, while simultaneously depleting top soils.

[@timothys9288]

@ian_pedalz - Firstly, don't make statements without evidence. You are obviously listening to shills who make statements without evidence. A vegan diet clearly kills less, not more life. Look it up and find the actual studies, not influencer channels who post garbage. Next, again, go look up plant vs animal protein studies sponsored by universities and not supplement companies or animal agriculture industries. There are public studies showing plant protein is just the same in muscle building if you eat a sufficient amino acid profile.

[@lomotil3370]

🎯 Key Takeaways for quick navigation: 💪 Whey protein isolate, high in leucine and essential amino acids, is a top choice for muscle protein synthesis due to its bioavailability. 🏋️‍♂️ Branch chain amino acids (BCAAs) may reduce muscle soreness but offer limited benefits compared to adequate protein intake. 💧 Creatine monohydrate, taken daily at 5 grams, enhances lean body mass, strength, and exercise performance without significant loading. 🍃 Citrulline malate, more bioavailable than arginine, increases blood nitrate levels, potentially enhancing performance when taken pre-workout. 🧪 Nitric oxide boosters like beetroot juice can improve exercise performance, but supplement quality and content can vary. 💊 Creatine supplements should be chosen carefully to avoid unnecessary additives and proprietary blends. 🏋️‍♀️ Intra-workout nutrition may not be crucial for most weightlifters unless engaging in prolonged or multiple daily sessions. 🚫 Avoid supplements making extravagant claims or promoting alternative forms of creatine over monohydrate, which is scientifically proven and cost-effective. Made with HARPA AI

[@grangierkathy3690]

MERCI a vous car je ne parle pas anglais et les sous titres en francais sont pas top

[@marlenaedwards364]

I love the fact that he really thought his products through

[@SebastianLarsen]

Layne Norton is an international treasure. We are lucky to have him to cut through all the hype, fear mongering and frankly BS thats being sold to us.

[@RBC0405]

Nah. He's as smug as they come.

[@johnnywlittle]

Love Lane. So glad you had them on the show

[@rahulsagarpv]

Thank you Peter for what you are doing! This is super helpful 😀

[@ai_108]

Thank you💎💎💎

[@Gromobran]

My favorite fitness and health person on YT is dr Layne. Following inly him and thankful for having all the real infos literally for free

[@TigerShark316]

I love how transparent Layne is. All the time

[@JD83000]

I take about 20 grams of citrulline malate everyday for the workout and health benefits. It's a vasodilator, and is great for healthy endothelial function. I buy it in bulk powder form when it's on offer.

[@ivanh3]

Just switched to Nutricost for both my protein (whey isolate) and creatine. So far so good. The isolate is more expensive than I am use to, but it mixes well and tastes okay. Great video.

[@Markus-fw4px]

Creatine should be taken on a daily basis, this is not a short time supplement. Dosage is bodyweight-dependent with preferably 0,1g/kg bodyweight (which makes a lot of sense, since a 120kg athlete needs more creatine than a 70kg athlete). There are many positive effects besides the "anabolic" effect.

[@Scruffed]

Any sources for your suggested dosage? I've been looking for some reliable info on dosage, and most I've found seem to suggest 3 grams or less for my body weight (54 kg).

[@Markus-fw4px]

@@Scruffed I've tried to copy some links two times now, but yt keeps deleting them, sorry.

[@Scruffed]

@@Markus-fw4px just say the title and I can Google them

[@Markus-fw4px]

@@MrOrthodox13 of course, I corrected that right now, thanks.

[@zekenacho]

leads to baldness does it not

[@myfitnessbutler7878]

I get my whey protein isolate from Transparent Labs. Mocha latte is my favorite. I'm not affiliated with them, just like their products and know they're super clean.

[@jjjames6894]

TMG betaine anhydrous should be in there too for hypertrophy & longevity

[@nicholas5396]

Gotta recommend Nutrabio as a brand for supplements. Only company that's doing FDA random inspections, privides the 3rd party lab tests for all supplements, adheres to next gen GMP protocols, and quarentines all raw materials and batch tests before allowing it into the manufacturing facility. Top notch products imo. Also i am in no way affilated with them. Just a customer who did too much research 😂

[@rider65]

I knew that information about citrulline being a better precursor than Arginine for nitric oxide production from PubMed about 10 years ago. 👍

[@kiukk9288]

i like Layne, one who knows and goes directly to the .

[@scottmiller6022]

Any opinions on Earth Fed Muscle brand of protein?

[@johnsavage4786]

What about adding glycine to unflavoured protein isolate to add sweetness ?

[@neilquinn]

I think I read that creatine can also help reduce homocysteine so maybe worth taking even on non-training days? Also sounds like it helps on sleep deprived days.

[@gracilism]

From what I have read, taking creatine everyday is the most beneficial schedule. Even rest days.

[@nichtsistkostenlos6565]

If you just take 5 grams every day you will maintain your muscle stores. It helps every day because its primary most proven benefit is that it assists with recovery.

[@Viertelfranzose]

Leucin tastes really not so bad. Try Tudca and you will taste the real difference

[@ivannielsen2851]

Does someone know what creatine ethylester was show to do?

[@ryanrogers8211]

The only one with extensive studies to show good benefits is Creatine Monohydrate.

[@CapELarry]

True dat. Cheaper whey concentrates blow me up inside and I’m miserable. Isolates all the way for me, and for the comfort of those around me.

[@caszper87]

what age would you start giving kids creatine? pre-puberty?

[@Cas_anova]

Creatine is mostly found in red meats, so it's something natural they'll be consuming either way. It does raise DHT which is responsible for developing androgenic/male characteristics in boys during puberty. If I get kids I'll have them on a multi, fish oil, creatine and d/magnesium pre puberty. Especially if its a boy I'll have him on creatine during puberty.

[@user-ii7xc1ry3x]

@@Cas_anova I'm not very fond of that argument: they would need pounds of red meat a day to reach the creatine levels.

[@dualhearts2035]

Why fish oil?

[@CapybaraCM]

Post puberty is much safer. Just feed them healthy foods with slightly higher protein to carb ratios than a regular western diet. Don’t F with kids’ development. My kids were super strong doing rock climbing, ninja, and gymnastics, and as long as they don’t over eat (which is tough when they’re always exercising hard), they’ll be fine.

[@Edgycoo]

I remember growing up being told whey is best. Then all the studies came out supporting whey and not just for its protein content but for its actual health benefits, boosting immune function etc. It really can help in many ways not just boosting protein intake. But then the whole "I only eat "real food" bruh" movement happened and a component of that was talking down about whey and I never understood why. Add to that the fact that its very easy to add berries or spinach or kale to whey also and you have a food that has unbelievable macros and health promoting effects. I take 5 caps fish oil, cup of frozen berries and two cubes frozen kale and two scoops whey isolate. Thats my morning routine. Try to tell me a more positive meal in my day? aside from livers I cant think of anything that comes close.

[@mpuello39]

Proteína ISO ,creatina amino esenciales L-arginine multivitaminas una buena dieta balanceada proteínas carbohidratos encimas digestivas ácido alfalicoico y saber cómo combinar todo esto y q comprar .rutina de ejercicios q trabaje las fibras de potencia y fuerza y saber entrenar con diferentes maneras cardio moderado y otros y mucha paciencia y dedicación 💪🏽👊🏽🇵🇷

[@pacmanfanable]

The topic of creatine is back up again. It’s trending that creatine “HMB” is better. It’s 2024, creatine has been around for decades. It’s not changing, just more data that it worlds and more widely available. Monohydrate is king!

[@williamsnyder4484]

Dude calls balls and strikes. No hype. Just the facts mam.

[@slavasss2189]

Only know ON from brands he mentioned😅

[@BB-ni8vy]

Most name brand proteins have 10% leucine so 11% isn’t crazy

[@BigDog-tn8re]

Leucine is great, but Tren is far more anabolic

[@ryanrogers8211]

AAS

[@commonsenseoverall7627]

I've been use jocko molk. By far one of the better ones out there

[@zekenacho]

Hi Peter, please confirm this: do whey proteins lead to insulin resistance since they’re so high in sugar? and does creatine cause balding?

[@ashmorosin]

Whey generally has 0 sugar??

[@slavasss2189]

They are not high in surars

[@sergejstojanovic2518]

Why do you reupload old clips?

[@Jevaughn]

Because far more people like me than originally watched missed useful info segments like this the first time.

[@Cas_anova]

Testosterone, deca or primo and anavar.

[@Carlos.Rivera]

Diet? Whatever I want?

[@jasvirsandhu1158]

😂

[@ryanrogers8211]

@@Carlos.Riverait depends on if you want good results then diet is crucial

[@nequestns]

Cheaper to just take Cialis everyday and you know what you are getting and what the result will be every time.

[@lecherito007]

Theres more cleaner proteins brands… transparent labs, raw, bpn, promix

[@adamwood7911]

Marc Lobliner is somewhere screaming.

[@ronaknanda6175]

All that Matters is How much Testosterone is circulating in your system 😉

[@billybobs1705]

if the answer isn't ped's then this video is a troll

[@KJSvitko]

Processed food manufacturers need to hear from consumers that less sugar, oil and salt is wanted in their food products. Why is there so much sugar in everything, even bread. That's just crazy Email, text, tweet or phone your favorite producer of poison and let them know consumers want less salt, oils and sugars in their products. Let their customer service department know that all the extra added salt, oil and sugar is not necessary or desired and is causing health issues.

[@cianmacken5475]

...wait until he reads the nutritional label on the back of a banana...

[@SebastianLarsen]

Here's a simple solution: Don't buy it. Making bread is simple and fun.

[@evictioncarpentry2628]

​@@SebastianLarsenThat's far too common sensical. Just had a debate with someone over food shortages etc. I was like WHERES EVERYONES GARDEN?! Oh right, they're plopped on their couch in front of a TV cause they're too lazy and lack skills to live. Lol

[@thomasarbec7242]

These influencers are always afraid to talk about the elephant in the room!

[@thomasarbec7242]

And I’m not talking about steroids

[@usmanfarooq96]

@@thomasarbec7242what are you talking about then?

[@frankciappina24]

These answers are garbage. Eaa’s+hydration show numerous benefits. Certain creatinine’s have clinical data that support anabolic levels (CreGAAtine). Whey Isolate is done by everyone his isn’t special. Very lazy answers along with cheapness not wanting to spend on patented products that have data to support their claims

[@AlexanderMoen]

He explains in other videos that it's not that BCAAs or EAAs don't help, it's just that any study that tests those plus protein plus a control group, the amino acid groups don't win out. So, all else being equal, it's better to just get plenty of protein in most cases

[@VernCrisler]

Or just do PEDs....

[@user-wx9hw2to7t]

I am irritated that you interrupted the guest while he was naming off the different creatives just so he could plug his product which could be done at any point. Do better.

[@sncnutrition7118]

Legion protein is better than his, due to being grass fed and uses stevia instead of sucralose..

[@jesssantiago1]

What Steroids and Performance enhancing drugs does Layne use ????

[@gondwana6303]

Steroids, Layne?

[@warrentrout]

Whey protein powder is milk. I just drink milk. What a concept!

[@nichtsistkostenlos6565]

No, it is not, not even close. It's a byproduct of the cheese making process. Milk contains fat, a hell of a lot more lactose, and tons of other ingredients. Whey isolate is almost pure protein.

[@matez8355]

You drink 1 liter of milk every day?

[@adamwood7911]

I’d do that too if it didn’t make me shit my pancreas out.

[@Bherrera012]

Two clowns get together. If you didn't know, do you're research. :)

[@Markus-fw4px]

yes, you are research.

[@timothys9288]

In my research, HMB is critical the older you get to build and keep muscle. You don't need animal based protein to build muscle. There are plant protein supplements that are just as good. The promotion of animal torture and exploitation when there's no evidence of it being better really calls into question the ethics of supplement companies.

[@lemner1]

Creatine causes very rapid hair loss, Peter Attia is a good example, But my personal experience also proves it When I stopped taking it, the hair stopped falling out

[@evictioncarpentry2628]

No, that's just your genetics. It's well documented.

[@lemner1]

@@evictioncarpentry2628 no, the hair stopped falling after i stopped taking creatine, and i tried it twice

[@user-mr9yy3yf9q]

I was walking around the other day and noticed so many Creatine takers. Cue balls. 🙄

[@user-ii7xc1ry3x]

@@evictioncarpentry2628 Agree. Don't sound so dogmatic without any evidence. And yes, anecdote is not evidence. If creatine caused you for sure hair loss (which is HIGHLY unlikely), you should seek a doctor and figure out whatever is wrong with you

[@Adam-M1]

Agreed. Affected me also. Tested over ten years.

[@hoavuong7199]

If you are not Christian, please ignore this comment: I am retired and my only (favorite) entertainment are movies. I want to ask if there is any language that use God's name in vain should have a /V rating. For example: if it was an R, now please changed to R/V......if it was PG, please change to PG/V. I am sorry if this offense anyone.

[@troywilloughby866]

Lanes a clown so full of himself, to narrowly focused on the studies that are not well designed

[@TheWolfgangGrimmer]

I've never heard of Layne Norton before this video, but you know you can't just make a claim like that with no basis, right? What is specifically wrong with those studies, and are you capable of explaining it?

[@user-ii7xc1ry3x]

Usually, I would think that's dumb and wrong, and I would gladly take you up on those claims, but it's not the first time I see you commenting something along those lines so I won't even bother - as far as I can tell, you're just hating for the sake of it.

[@Joy80JJ]

Then don't watch if you think this way.