BCAAs (leucine, isoleucine, valine) are essential amino acids commonly used to support muscle growth and recovery.
5-10 grams daily, typically around workouts.
Strong evidence from multiple high-quality studies.
Methodology
Randomized controlled trial
Participants
24 subjects
Key Outcomes
Reduced muscle soreness
Jackman et al. (2010). Journal of the International Society of Sports Nutrition
Search for this study title in Google Scholar to find the full research paper.
Methodology
Review
Participants
0 subjects
Key Outcomes
Confirmed role in muscle protein synthesis
Shimomura et al. (2006). Journal of Nutrition
Search for this study title in Google Scholar to find the full research paper.
Methodology
Meta-analysis
Participants
0 subjects
Key Outcomes
Confirmed reduced muscle soreness and improved recovery
Rahimi et al. (2017). Nutrition
Search for this study title in Google Scholar to find the full research paper.
Disclaimer: This information is for educational purposes only and not intended as medical advice. Please consult with a healthcare professional before taking any supplements, especially if you have underlying health conditions or are taking medications.