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MUSCLE BUILDING TESTING LAB

Research-Backed · Cortisol Reduction · Satellite Cell Activation

Score Legend
Highest impact
Moderate impact
Minor / indirect
Categories
trainingsupplementfoodlifestyleprotocoldevice

Tier 1 — Highest Impact, Strong Evidence

15 entries

Tier 2 — Meaningful Evidence, Some Caveats

11 entries

Tier 3 — Fringe / Emerging / Higher Cost

4 entries

Immediate Action List — Gaps vs Current Stack

This Week
Intra-workout carbs (30–40g)
Free cortisol upgrade, immediate
This Week
RIR tags in Hevy
Audit quality upgrade, free
This Month
Phosphatidylserine 400mg post-workout
Most underrated supplement for your profile
This Month
Vitamin C 1g post-workout
Cheapest cortisol intervention available
This Month
Get Vitamin D bloodwork
Could be Top 5 priority depending on result
This Month
Omega-3 3–5g/day
Not in current stack, solid evidence
Next Quarter
Arachidonic Acid (with proper cycling protocol)
Real satellite cell signal — requires disciplined timing vs omega-3s
Next Quarter
Infrared sauna protocol
Post-training or off-day heat shock response

Three items that surprised me most in the research: Arachidonic Acid (the counterintuitive pro-inflammatory mechanism is real), whole eggs outperforming egg whites even at equal protein, and creatine's satellite cell data being more impressive than most coaches realize — it's not just an ATP supplement.