Keys To Building Muscle Part 2: NUTRITION | Episode 18

Building muscle doesn’t happen in the gym alone. In Part 2 of this series, I break down the nutrition and supplementation variables that actually matter for maximizing muscle growth and which ones are overhyped or misunderstood. We start with protein: how much you really need, why protein quality matters, the role of essential amino acids and leucine in stimulating muscle protein synthesis, and how protein distribution across the day can influence results. I also dive into how protein needs change with age, why older adults require higher per-meal and daily protein intakes, and practical recommendations to offset age-related anabolic resistance. From there, we cover energy intake: how caloric deficits impair muscle protein synthesis, why massive surpluses don’t accelerate lean mass gains in trained lifters, and how to think about maintenance versus small surpluses depending on training status. Finally, I break down the supplements that are actually supported by strong evidence — including creatine and whey protein: what they do, how they work, and how to use them effectively. We also cover common factors that can sabotage muscle growth, like smoking, excessive alcohol, poor sleep, and inappropriate use of NSAIDs or high-dose antioxidants. If you want a clear, science-based framework for using nutrition and supplements to support muscle growth, without gimmicks or misinformation, then this episode is for you. SPONSORS • Carbon Diet Coach – 14 day free trial: https://joincarbon.com/podcast • Outwork Nutrition - Evidence-Based Supplements to Support Your Hard Work: https://outworknutrition.com LAYNE'S COMPANIES Carbon Diet Coach: https://joincarbon.com/podcast Outwork Nutrition: https://outworknutrition.com REPS Research Review: https://biolayne.com/reps Workout Builder: https://biolayne.com/workout-builder Team Biolayne: https://biolayne.com/online-coaching Physique Coaching Academy: https://physiquecoachingacademy.com FOLLOW LAYNE   / laynenorton     / biolayne     / biolayne   TIMESTAMPS 0:00:00 - Intro 0:05:02 - Most Important Thing 0:05:35 - Protein Structure 0:07:09 - Protein Digestion 0:09:55 - Protein RDA 0:10:40 - Nitrogen Balance 0:12:24 - Muscle Turnover 0:14:09 - Amino Acids 0:19:35 - mTOR 0:23:12 - Carbon Diet Coach 0:24:12 - How Much Protein 0:29:56 - Protein Distribution 0:39:08 - Protein and Aging 0:45:04 - Protein Quality 0:50:50 - Outwork Nutrition 0:52:17 - Calories 1:01:23 - Supplements 1:05:16 - Things to Avoid 1:13:10 - Outro SHOW NOTES https://biolayne.com/podcasts/dr-layn... DISCLAIMER This podcast is for general informational purposes only and does not constitute the practice of medicine, nursing, or other professional healthcare services, including the giving of medical advice. No doctor-patient relationship is formed. The use of this information and the materials linked to this podcast is at the user's own risk. The content on this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they have, and they should seek the assistance of their healthcare professionals for any such conditions.