Branched-chain Amino Acids (bcaa) Before Resistance Exercise Reduces Muscle Soreness

[Pianoman]

BCAAs are unique because they are preferentially oxidized (used as energy) by active muscles to fuel work. Because exercise breaks down BCAAs, there has been interest in the effects of supplementing with these specific amino acids. Muscle soreness may be related to protein breakdown in muscle, so Japanese researchers decided to conduct a study that investigated whether supplementing with BCAA could reduce muscle soreness after intense exercise. Healthy men and women performed a series of squat exercises (7 sets of 20 squats per set) 15 min after consuming a BCAA solution or an identical tasting placebo. The BCAA solution contain 5 g total of leucine, isoleucine, and valine. Muscle soreness and fatigue were assessed before and after exercise and for 4 days post-exercise using visual analogue scales. Muscle soreness peaked about 2-3 days after exercise and muscle fatigue peaked immediately after exercise in the placebo group. Soreness and fatigue also occurred in the BCAA group, but the magnitude was significantly reduced. The results show that 5 g BCAA consumed before resistance exercise reduces muscle soreness and muscle fatigue for several days after exercise, supporting the use of BCAA in enhancing recovery.

Shimomura Y, Yamamoto Y, Bajotto G, Sato J, Murakami T, Shimomura N, Kobayashi H, Mawatari K. Nutraceutical effects of branched-chain amino acids on skeletal muscle. J Nutr.