The Dr. Layne Norton Podcast AMA 01 - Protein Intake, Creatine, Weight Loss, and More
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Aug 18, 2025 In this Q&A session, fascinating insights into creatine usage for kids are discussed, debunking myths about its safety. The podcast dives into the misconceptions surrounding separating carbs and fats in diets, emphasizing that our bodies process both together. Additionally, it explores the nuanced relationship between protein intake and muscle growth, along with its implications on long-term health. Listeners gain valuable knowledge on the effects of inflammation on muscle synthesis and the role of nutrition in optimizing workout recovery.
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Prefer Creatine Monohydrate
- Use creatine monohydrate as the first choice for safety and effectiveness in adolescents and adults.
- Split doses (e.g., 2–2.5 g twice daily) to reduce GI distress and scale dose by bodyweight for kids.
Don’t Overpay For Fancy Creatine
- Avoid expensive alternative creatine forms because creatine monohydrate matches or outperforms them in trials.
- Don't pay 2–4x more for buffered, HCl, or ethyl ester forms that show no clear benefit.
Separating Carbs And Fats Won’t Beat Calories
- Separating carbs and fats across meals does not meaningfully reduce fat storage in practice.
- Fat remains in blood for many hours and insulin-independent pathways can store fat.