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#094 Dr. Layne Norton on Building Muscle – Insights on Diet, Training, and Supplements
FoundMyFitness
Tier two supplements: Rhodeola Rosea, Ashwagandha
Rhodiola Rosea serves as a cognitive enhancer and adaptogen, demonstrating improvements in mental fatigue perception and task completion. The ideal dosage ranges from 100 to 600 milligrams, with 150 milligrams often used in pre-workout formulas. It may also mitigate caffeine's negative side effects. Ashwagandha shows promise for enhancing lean mass, strength, sleep quality, and stress management, though more long-term studies are needed to move it into a higher supplement tier. Current evidence suggests it raises testosterone levels without significantly lowering cortisol, hinting at a complex biochemical interaction. While there are promising results for both supplements, further research is required to validate their efficacy and understand their mechanisms. Other potential tier two supplements include betaine for exercise power output, beta-alanine for specific exercise durations, citrulline for fatigue resistance, melatonin for lean mass increase, and the addition of fish oil.
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