To increase muscle mass, several supplements have been studied and shown to be effective, particularly when combined with resistance training:

1. Creatine: Creatine supplementation is one of the most extensively studied aids for increasing muscle mass and strength[^1^][^2^]. It helps your cells produce more energy, improving exercise performance and facilitating greater muscle growth.

2. Whey Protein: Whey protein is popular among athletes because of its high content of branched-chain amino acids (BCAAs), particularly leucine, which stimulates muscle protein synthesis via the mTOR pathway[^3^][^4^]. Post-exercise supplementation with whey protein can significantly boost muscle mass gains.

3. Beta-Alanine: This supplement can help increase muscle endurance. It works by buffering acid in muscles during exercise, allowing for longer and more effective training sessions, indirectly supporting muscle growth[^5^].

4. Branched-Chain Amino Acids (BCAAs): BCAAs, especially leucine, are vital for muscle protein synthesis. Supplementing with BCAAs can reduce muscle soreness and speed up recovery, aiding in more effective training[^6^].

5. Casein Protein: While similar to whey, casein is digested more slowly, providing a steady release of amino acids to the muscles. It is beneficial for muscle recovery and growth, particularly when taken before sleep[^7^].

Would you like to explore specific products for any of these supplements?

During periods of significant physical stress, two primary hormones are produced: cortisol and adrenaline (epinephrine).

1. Cortisol: This is a glucocorticoid hormone produced by the adrenal glands. It plays a crucial role in regulating various bodily functions, including metabolism, immune response, and the stress response[^1^]. Elevated levels of cortisol occur in response to physical and psychological stress to help provide the body with energy, manage blood pressure, and reduce inflammation.

2. Adrenaline (Epinephrine): This hormone is part of the body's immediate stress response, often referred to as the "fight-or-flight" response. Produced by the adrenal medulla, adrenaline increases heart rate, elevates blood pressure, and boosts energy supplies[^2^]. It prepares the body for rapid action by ensuring that muscles receive an adequate supply of oxygen and glucose.

Both of these hormones are essential for helping the body manage short-term stress, but prolonged elevations can lead to health issues.