Synopsis

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

Branched-chain amino acids (BCAAs)—leucine, isoleucine, and valine—are widely used as athletic and exercise aids due to their key roles in muscle metabolism. Scientific studies support their use for certain aspects of exercise performance and recovery, though the evidence is moderate. BCAAs are essential amino acids metabolized primarily in skeletal muscle, which has led to hypotheses that supplementation may reduce exercise-induced muscle damage, decrease muscle soreness, and support muscle protein synthesis. Clinical trials have shown that BCAA supplementation can reduce muscle soreness and perceived fatigue after prolonged or intense exercise. Meta-analyses indicate modest benefits for delayed-onset muscle soreness (DOMS) and muscle damage biomarkers (e.g., creatine kinase levels) following strenuous activity. Some studies also suggest that BCAAs may help attenuate central fatigue by modulating neurotransmitter synthesis in the brain, possibly improving mental performance during endurance activities. However, the impact of BCAAs on actual exercise performance and muscle growth is less clear. Most research suggests that while BCAAs may help reduce muscle breakdown, they are less effective for stimulating muscle protein synthesis compared to complete protein sources that provide all essential amino acids. Furthermore, the benefits are often more pronounced in individuals with inadequate protein intake. In summary, there is moderate scientific evidence supporting the use of BCAAs for reducing muscle soreness and exercise-induced muscle damage, but more limited evidence for improvements in exercise performance or muscle hypertrophy beyond what is achieved with a balanced diet.

More about branched-chain amino acids
More about Athletic and Exercise Aids

Other ingredients used for Athletic and Exercise Aids

Other health conditions supported by branched-chain amino acids

Products containing branched-chain amino acids