Study: BCAAs Improve Recovery
- 07-04-2012, 03:34 AM
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 : a randomized, double-blind, placebo controlled study.
Howatson G, Hoad M, Goodall S, Tallent J, Bell PG, French DN.
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.
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.
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.
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.
- 07-04-2012, 04:03 AM
- 07-04-2012, 04:37 AM
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?
07-04-2012, 04:51 AM
07-04-2012, 05:10 AM
07-04-2012, 09:39 AM
07-04-2012, 01:37 PM
07-04-2012, 03:29 PM
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.
"Jackie Treehorn treats objects like woman man."
07-04-2012, 07:41 PM
07-05-2012, 02:36 AM
08-07-2012, 02:25 PM
08-09-2012, 10:42 AM
08-09-2012, 01:41 PM
08-09-2012, 01:45 PM
08-10-2012, 01:52 AM
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.
08-10-2012, 02:08 AM
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.
08-10-2012, 03:31 AM
I thought my brotelligent post settled the matter? lol. Back to the drawing board...with crayons in tow.
08-10-2012, 08:25 AM
08-10-2012, 10:36 AM
08-10-2012, 10:46 AM
08-10-2012, 11:37 AM
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
08-10-2012, 08:34 PM
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