The top-tier research-backed supplements for fitness are whey protein, creatine, and caffeine.
Common misconceptions about supplements are debunked, emphasizing the importance of consistent training and proper nutrition.
Other promising fitness supplements mentioned include betaine, carnitine, tart cherry extract, and ashwagandha, but further research is needed.
Deep dives
Benefits of Peloton for convenient workouts
Peloton offers workout options that fit different time constraints, such as 20-minute scenic hikes or 10-minute power walks. The Peloton Tread is a versatile piece of equipment that provides great workouts, including boot camp sessions. The leaderboard feature on Peloton adds motivation to the workouts. New members can try Peloton Tread risk-free with a 30-day home trial.
Lane Norton's insights on fitness supplements
Lane Norton, a powerlifter and doctor of nutritional science, discusses the effectiveness of fitness supplements. He highlights three top-tier supplements: whey protein, creatine, and caffeine. These supplements have research-backed benefits, such as promoting muscle growth and strength. Norton also addresses common misconceptions surrounding supplements, emphasizing that they are not a replacement for consistent training and proper nutrition.
Other promising fitness supplements
In addition to the top-tier supplements, Norton mentions other promising fitness supplements. Betaine has been shown to increase lean mass and power output. Carnitine, specifically L-tartrate, aids in recovery from lifting and potentially increases androgen receptor density in muscles. Tart cherry extract reduces muscle soreness and improves recovery time. Ashwagandha reduces stress, enhances sleep, and may even increase testosterone. These supplements offer potential benefits, but further research is needed.
Benefits of caffeine as a supplement
Norton discusses the health and performance benefits of caffeine. It blocks the adenosine receptor, promoting wakefulness and alertness. Caffeine decreases fatigue and can enhance maximal strength. The recommended dosage for performance benefits ranges from 200 to 500 milligrams, depending on the desired outcome and individual tolerance. Norton emphasizes the importance of timing caffeine intake about 45 minutes before a workout for optimal effects. He also dispels myths about cycling off caffeine and highlights the efficacy of caffeine for cognitive enhancement.
Considerations for choosing pre-workouts and supplements
When selecting pre-workouts or supplements, it is important to pay attention to label transparency. Norton advises avoiding proprietary blends and opting for products that disclose specific ingredient amounts. He recommends prioritizing nutrition, sleep, and exercise as the foundation for performance and well-being. Supplementation comes secondary, with whey protein, creatine, and caffeine as the top-tier supplements. Other potential supplements include betaine, carnitine, tart cherry extract, ashwagandha, and melatonin for sleep. Norton emphasizes the need for a holistic approach to training and overall health.
In your journey towards becoming stronger, fitter, and healthier, there often comes a point where you wonder if taking some supplements will help your progress along. But what fitness supplements are actually effective and worth investing in?
Here to answer that question is Layne Norton, a powerlifter and doctor of nutritional science who has a passion for debunking health-related myths and promoting evidence-based recommendations. He’s also, full disclosure, the owner of a supplement company himself. But I don’t have any financial connection to Layne’s company and we keep this conversation neutral and high-level. In our conversation, Layne argues that there are three top-tier research-backed supplements to consider — whey protein, creatine, and caffeine — and we unpack how to use each of them for optimal results. We discuss whether plant proteins are sufficient for building muscle, whether it’s true that creatine causes bloating, acne, and hair loss, how to best time your caffeine intake to energize your workouts, and much more. At the end of our conversation, Layne shares some additional supplements that seem promising for enhancing your health and fitness.
