Study: BCAAs Improve Recovery

  1. Registered User
    mr.cooper69's Avatar
    Join Date
    Feb 2011
    Posts
    10,454
    Answers
    8

    Study: BCAAs Improve Recovery


    Exercise-induced muscle damage is redu... [J Int Soc Sports Nutr. 2012] - PubMed - NCBI

    Exercise-induced muscle damage is reduced in resistance-trained males by branched chain amino acids: a randomized, double-blind, placebo controlled study.

    Howatson G, Hoad M, Goodall S, Tallent J, Bell PG, French DN.
    Abstract

    ABSTRACT:
    BACKGROUND:

    It is well documented that exercise-induced muscle damage (EIMD) decreases muscle function and causes soreness and discomfort. Branched-chain amino acid (BCAA) supplementation has been shown to increase protein synthesis and decrease muscle protein breakdown, however, the effects of BCAAs on recovery from damaging resistance training are unclear. Therefore, the aim of this study was to examine the effects of a BCAA supplementation on markers of muscle damage elicited via a sport specific bout of damaging exercise in trained volunteers.
    METHODS:

    Twelve males (mean +/- SD age, 23 +/- 2 y; stature, 178.3 +/- 3.6 cm and body mass, 79.6 +/- 8.4 kg) were randomly assigned to a supplement (n = 6) or placebo (n = 6) group. The damaging exercise consisted of 100 consecutive drop-jumps. Creatine kinase (CK), maximal voluntary contraction (MVC), muscle soreness (DOMS), vertical jump (VJ), thigh circumference (TC) and calf circumference (CC) were measured as markers of muscle damage. All variables were measured immediately before the damaging exercise and at 24, 48, 72 and 96 h post-exercise.
    RESULTS:

    A significant time effect was seen for all variables. There were significant group effects showing a reduction in CK efflux and muscle soreness in the BCAA group compared to the placebo (P < 0.05). Furthermore, the recovery of MVC was greater in the BCAA group (P < 0.05). The VJ, TC and CC were not different between groups.
    CONCLUSION:

    The present study has shown that BCAA administered before and following damaging resistance exercise reduces indices of muscle damage and accelerates recovery in resistancetrained males. It seems likely that BCAA provided greater bioavailablity of substrate to improve protein synthesis and thereby the extent of secondary muscle damage associated with strenuous resistance exercise. Clinical Trial Registration Number: NCT01529281.



    Full-text analysis to follow tomorrow morning.
    http://pescience.com/
    http://selectprotein.com/
    The above is my own opinion and does not reflect the opinion of PES

  2. Registered User
    mattrag's Avatar
    Stats
    5'10"  190 lbs.
    Join Date
    Jul 2011
    Age
    29
    Posts
    10,027
    Answers
    0


    Nice. Thanks coop.
    RecoverBro ELITE
  3. Registered User
    Rhadam's Avatar
    Stats
    6'0"  196 lbs.
    Join Date
    Dec 2010
    Posts
    2,586
    Answers
    1


    What was their protein intake? That is really the only question that matters. With a high enough intake of protein, BCAA supplementation should have no impact on recovery.... right?
    ~ Serious Nutrition Solutions ~
    Revolutionizing Nutrition, AND your body!
    Rhadam [@] seriousnutritionsolutions.com
    •   
       

  4. Registered User
    mr.cooper69's Avatar
    Join Date
    Feb 2011
    Posts
    10,454
    Answers
    8


    Quote Originally Posted by Rhadam View Post
    What was their protein intake? That is really the only question that matters. With a high enough intake of protein, BCAA supplementation should have no impact on recovery.... right?
    This is why I will be delving into the full text tomorrow. The discussion section is key here.
    http://pescience.com/
    http://selectprotein.com/
    The above is my own opinion and does not reflect the opinion of PES
  5. Registered User
    Spaniard's Avatar
    Stats
    5'8"  186 lbs.
    Join Date
    Feb 2011
    Posts
    6,786
    Answers
    1


    What was the ratio? Did I miss it?
    Olympus Labs DemiGod And Rep ~ http://anabolicminds.com/forum/supplement-reviews-logs/253076-spaniards-coliseum-featuring.html~http://anabolicminds.com/forum/supplement-reviews-logs/220023-valdez-goes-back-29.html
  6. Registered User
    bolt10's Avatar
    Join Date
    Jun 2007
    Posts
    8,354
    Answers
    0


    Quote Originally Posted by Valdez View Post
    What was the ratio? Did I miss it?
    They used 2:1:1. Unfortunately it looks as if dietary protein intake (or any intake for that matter) was not controlled.
  7. Banned
    Jim2542's Avatar
    Stats
    5'10"  163 lbs.
    Join Date
    Apr 2012
    Posts
    1,622
    Answers
    0


    Subbed.
  8. Registered User
    rob112's Avatar
    Stats
    5'10"  216 lbs.
    Join Date
    Nov 2011
    Posts
    5,113
    Answers
    1


    I would be slightly more inclined to know there protein intake directly coupled with resistance training.

    Say someone is doing a fasting diet, they eat 1.5g+(bodyweight(kg)) in protein, but all in one sitting; this one sitting is also no where near training; in this scenario I would rather know dosing than total macros.

    Maybe a bad example, but hopefully makes sense.
    http://anabolicminds.com/forum/workout-logs/231713-rob112-3-means.html
    "Train like a beast, think like a human"-RTS
  9. Registered User
    kingjameskjf's Avatar
    Stats
    6'0"  220 lbs.
    Join Date
    Jan 2009
    Posts
    4,476
    Answers
    0


    Very interesting coop. I look forward to reading this one.
    Serious Nutrition Solutions rep
  10. Registered User
    DJBeanPole's Avatar
    Stats
    6'9"  242 lbs.
    Join Date
    Feb 2012
    Age
    30
    Posts
    5,725
    Answers
    0


    Name:  tumblr_m6iqzdyfy61qckaivo2_500.jpg
Views: 269
Size:  66.0 KB
    GENOMYX REPRESENTATIVE
    GENOMYX.COM
    STIMaholic & PHENADROL Now Available!
  11. Registered User
    Spaniard's Avatar
    Stats
    5'8"  186 lbs.
    Join Date
    Feb 2011
    Posts
    6,786
    Answers
    1


    Where are we at on this? Coop?
    Olympus Labs DemiGod And Rep ~ http://anabolicminds.com/forum/supplement-reviews-logs/253076-spaniards-coliseum-featuring.html~http://anabolicminds.com/forum/supplement-reviews-logs/220023-valdez-goes-back-29.html
  12. Registered User
    Geoforce's Avatar
    Join Date
    Feb 2012
    Posts
    3,877
    Answers
    0


    Quote Originally Posted by bolt10 View Post
    They used 2:1:1. Unfortunately it looks as if dietary protein intake (or any intake for that matter) was not controlled.
    Until we see a few good studies doing this we are going to be constantly arguing about the necessity of BCAA supplementation vs. just a higher protein diet/whey shakes which are already abundant in BCAA's.
    EvoMuse Products Rep

    PM me with any questions!
  13. Registered User
    Bamski's Avatar
    Stats
    6'4"  222 lbs.
    Join Date
    Apr 2011
    Posts
    884
    Answers
    0


    Oh snap.. Im late for class..
  14. Registered User
    smithouse's Avatar
    Join Date
    Jul 2012
    Posts
    67
    Answers
    0


    Subbed
  15. Registered User
    bioman's Avatar
    Stats
    5'10"  180 lbs.
    Join Date
    Sep 2003
    Age
    42
    Posts
    7,699
    Answers
    0


    This should be interesting. I was a BCAA/EAA nonbeliever until recently when I started adding Extend as my intraWO and sometimes sip it on off days. I have recently resumed training after a 2 year hiatus where I was unable to lift more than 2-3x per month due to traveling constantly for work. Despite loss of condition, I have hit the weights hard and have been remarkably "un-sore" this last 2 weeks. Normally under these circumstances, I would have DOMS for 3-5 days.
  16. Registered User
    mr.cooper69's Avatar
    Join Date
    Feb 2011
    Posts
    10,454
    Answers
    8


    Sorry for not coming back to this. The study was ultimately unimpressive as they compared the results to placebo. What the fitness community needs is for BCAAs to be compared to whey protein, OR to have individuals on high protein diets employ BCAAs.
    http://pescience.com/
    http://selectprotein.com/
    The above is my own opinion and does not reflect the opinion of PES
  17. Registered User
    bioman's Avatar
    Stats
    5'10"  180 lbs.
    Join Date
    Sep 2003
    Age
    42
    Posts
    7,699
    Answers
    0


    I thought my brotelligent post settled the matter? lol. Back to the drawing board...with crayons in tow.
  18. Registered User
    saggy321's Avatar
    Join Date
    Jul 2009
    Posts
    1,345
    Answers
    0


    Quote Originally Posted by mr.cooper69 View Post
    Sorry for not coming back to this. The study was ultimately unimpressive as they compared the results to placebo. What the fitness community needs is for BCAAs to be compared to whey protein, OR to have individuals on high protein diets employ BCAAs.
    Not the same as a large scale double blind peer reviewed study, but I'm sure Scivation undertook a small scale study of just that. A comparison of whey, carbohydrates and BCAAs taken during training by resistance trained athletes.
  19. Registered User
    mr.cooper69's Avatar
    Join Date
    Feb 2011
    Posts
    10,454
    Answers
    8


    Quote Originally Posted by saggy321 View Post
    Not the same as a large scale double blind peer reviewed study, but I'm sure Scivation undertook a small scale study of just that. A comparison of whey, carbohydrates and BCAAs taken during training by resistance trained athletes.
    Is this the study that has remained unpublished for like 8 years now?
    http://pescience.com/
    http://selectprotein.com/
    The above is my own opinion and does not reflect the opinion of PES
  20. Registered User
    Geoforce's Avatar
    Join Date
    Feb 2012
    Posts
    3,877
    Answers
    0


    Quote Originally Posted by mr.cooper69 View Post
    Is this the study that has remained unpublished for like 8 years now?
    Nothing like a supplement company doing studies to really make you feel good about their products. They have nothing to gain by setting it up to establish the results that make their product look good, nothing at all
    EvoMuse Products Rep

    PM me with any questions!
  21. Registered User
    AZMIDLYF's Avatar
    Stats
    6'0"  215 lbs.
    Join Date
    Apr 2008
    Age
    55
    Posts
    14,701
    Answers
    0


    I would think this would follow along the lines of multi-vitamins. If you are solid with your dietary intake of protein, then it really is just overkill.
    Always open light. Itís not what you open with, itís what you finish with. Louie Simmons
  22. Registered User
    saggy321's Avatar
    Join Date
    Jul 2009
    Posts
    1,345
    Answers
    0


    Quote Originally Posted by Geoforce View Post
    Nothing like a supplement company doing studies to really make you feel good about their products. They have nothing to gain by setting it up to establish the results that make their product look good, nothing at all
    Hence my disclaimer. Just thought I would throw it out there. It was published I think, not in any journal though, so how much reliance you would want put on it I don't know.
  •   

      
     

Similar Forum Threads

  1. Pop a cherry, improve recovery?
    By ZiR RED in forum Exercise Science
    Replies: 11
    Last Post: 10-10-2011, 10:00 AM
  2. Improving Mixability of BCAA's
    By thesinner in forum Supplements
    Replies: 26
    Last Post: 02-27-2007, 10:59 AM
  3. Canadian study links alcohol to recovery from brain injuries
    By Oswizle in forum News and Articles
    Replies: 0
    Last Post: 12-19-2006, 11:25 AM
  4. Replies: 1
    Last Post: 03-29-2006, 11:20 AM
  5. BCAA studies
    By rysigpi in forum Supplements
    Replies: 4
    Last Post: 03-25-2006, 04:37 PM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  

Log in

Log in