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

Content›Video›The best supplements for hyp…

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

Peter Attia16m · 2024-05-25

Claims Made

36

Claims Supported

23

Support Rate

64%

Support rate

23 of 36 claims supported

23 supported13 partial / not

Claims from this content

29

✓Well SupportedCreatine can improve hydration by increasing water uptake into cells and may indirectly aid muscle mass increase by supporting strength gains and subsequent hypertrophy.✓Well SupportedAdding leucine to plant-based protein sources can increase their protein quality to match that of whey protein, leading to a similar muscle protein synthesis response.✓Well SupportedCreatine monohydrate is effective, and current dosing protocols often involve taking 5 grams daily, differing from older methods of 30 grams daily loading phases.✕Not SupportedBuffered creatine and creatine ethyl ester are unnecessary marketing ploys.Partially Supported

More from Peter Attia

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Attia walks back the clinic protocol: too aggressive for healthy adults

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Bookmarking — the dossier-vs-overview split is the right call. Most of the time I want overview; sometimes I want receipts.

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◐

Creatine timing (pre- or post-workout) does not appear critically important, though a slight benefit may be seen post-workout.

✓Well SupportedGlycogen resynthesis occurs within 24 hours post-exercise if total carbohydrate intake is sufficient, even with multiple daily training sessions.

◐Partially SupportedLoading creatine at 30g/day for a week saturates muscle cells faster than 5g/day but can cause gastrointestinal issues.

✓Well SupportedIntra-workout glucose and carbohydrate intake is generally not necessary for workouts lasting less than two to three hours.

✓Well SupportedWhen selecting creatine supplements, look for brands that make no exaggerated claims, avoid proprietary blends, and do not promote other forms of creatine as superior.

✓Well SupportedCreatine monohydrate provides benefits for lean body mass, strength, exercise performance, and cognitive function.

✓Well SupportedNitrates/nitrites enhance power by approximately 5%.

✓Well SupportedSupplemental branched-chain amino acids (BCAAs) can be beneficial for vegans or individuals who struggle to consume sufficient high-quality protein from their diet alone, to improve meal protein quality.

✕Not SupportedSupplemental branched-chain amino acids do not benefit muscle protein synthesis if total protein intake is sufficient.

✓Well SupportedA dose of 6 to 8 grams of citrulline is recommended for increasing performance and may stimulate mTOR, potentially contributing to hypertrophy.

✕Not SupportedSupplementing with leucine alone is not advisable; BCAAs should be supplemented together.

✓Well SupportedWhey and casein proteins are higher quality sources for muscle protein synthesis than collagen, which is deficient in essential amino acids like leucine and does not significantly enhance muscle protein synthesis.

✕Not SupportedBe cautious of multi-ingredient compounds where other ingredients may compromise creatine effectiveness.

◐Partially SupportedWhey protein hydrolysate is a good option for individuals with sensitive gastrointestinal tracts.

◐Partially SupportedLegion, Optimum Nutrition, and EAS are reputable brands for protein supplements.

✓Well SupportedCreatine is stable in stomach acid and does not require buffering.

◐Partially SupportedBranched-chain amino acids may potentially reduce muscle soreness, possibly due to total protein content.

◐Partially SupportedCitrulline malate or citrulline increases nitric oxide levels more effectively than arginine.

◐Partially SupportedNitrogen spiking in protein supplements can be identified on the label if individual amino acids like glycine are listed separately from the main protein source.

◐Partially SupportedConsumers should look for protein supplements that are promoted responsibly and avoid companies making exaggerated claims.

◐Partially SupportedA blend of whey protein concentrate and isolate is usually well-tolerated, whereas straight whey concentrate can be difficult to tolerate.

◐Partially SupportedWhey protein scores highest in research for muscle protein synthesis compared to egg protein.

✕Not SupportedCompanies should be avoided if they use proprietary blends or engage in nitrogen spiking.

✕Not SupportedCompanies should not use nitrogen spiking in protein supplements, as it artificially inflates the protein content.

◐Partially SupportedWhey protein is a high-quality, easily digestible, and bioavailable protein source derived from cow's milk.