Synopsis

Source of validity: Scientific
Rating (out of 5): 3

Branched-Chain Amino Acids (BCAAs)—comprising leucine, isoleucine, and valine—are widely used as dietary supplements by athletes and individuals engaged in exercise. The rationale for BCAA supplementation is based on their role in muscle protein synthesis, reduction of muscle breakdown, and potential to decrease exercise-induced fatigue. Several clinical studies have examined BCAAs for their effects on exercise performance, muscle soreness, and recovery.

There is moderate scientific evidence that BCAA supplementation can reduce muscle soreness (delayed-onset muscle soreness, or DOMS) following intense exercise, as shown in meta-analyses and randomized controlled trials. Some studies also suggest that BCAAs may help reduce markers of muscle damage and support muscle protein synthesis, particularly in conditions of muscle-wasting or when dietary intake is insufficient.

However, the evidence for BCAAs enhancing athletic performance or significantly improving recovery compared to adequate protein intake is mixed. Many experts argue that consuming complete proteins (such as whey) provides all essential amino acids and is superior to isolated BCAA supplementation. Furthermore, recent research suggests that BCAAs alone may have limited benefit unless total protein intake is suboptimal.

In summary, while there is scientific rationale and some supportive evidence for the use of BCAAs as athletic and exercise aids, particularly for reducing muscle soreness, the overall effect size is modest and may not surpass that of adequate whole-protein intake.

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