Branched-Chain Amino Acids (BCAAs)

High Research Quality

Description

BCAAs (leucine, isoleucine, valine) are essential amino acids commonly used to support muscle growth and recovery.

Benefits

Evidence-supported benefits:

Reduced muscle soreness post-exercise

Support for muscle protein synthesis

Claimed benefits (insufficient evidence):

Enhanced muscle growth (claimed)

Reduced muscle soreness (claimed)

Recommended Usage

5-10 grams daily, typically around workouts.

Research Quality

4/5

Strong evidence from multiple high-quality studies.

Research Evidence

Branched-chain amino acid ingestion can ameliorate soreness from eccentric exercise2010

Jackman SR, et al.

Methodology

Randomized controlled trial

Participants

24 subjects

Key Outcomes

Reduced muscle soreness

Jackman et al. (2010). Journal of the International Society of Sports Nutrition

Exercise promotes BCAA catabolism: effects of BCAA supplementation on skeletal muscle during exercise2006

Shimomura Y, et al.

Methodology

Review

Participants

0 subjects

Key Outcomes

Confirmed role in muscle protein synthesis

Shimomura et al. (2006). Journal of Nutrition

Effect of BCAA supplementation on central fatigue, energy metabolism substrate utilization, and endurance performance in males2017

Rahimi MH, et al.

Methodology

Meta-analysis

Participants

0 subjects

Key Outcomes

Confirmed reduced muscle soreness and improved recovery

Rahimi et al. (2017). Nutrition

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.