Arroyo-Cerezo A, Cerrillo I, Ortega Á, Fernández-Pachón MS. Intake of branched chain amino acids favors post-exercise muscle recovery and may improve muscle function: optimal dosage regimens and consumption conditions.
J Sports Med Phys Fitness 2021;
61:1478-1489. [PMID:
33586928 DOI:
10.23736/s0022-4707.21.11843-2]
[Citation(s) in RCA: 2] [Impact Index Per Article: 0.7] [Reference Citation Analysis] [Abstract] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 11/08/2022]
Abstract
INTRODUCTION
Numerous sportspeople consume nutritional ergogenic aids, including branched chain amino acids (BCAA), considered to favor post-exercise muscle recovery. The purpose of this study was to assess the effect of BCAA on recovery from muscle damage produced by high-intensity exercise and muscle function. This allowed to define the optimal dosage regimen and consumption conditions taking into account the combination of BCAA with other products.
EVIDENCE ACQUISITION
A systematic review of the scientific literature published over the past 15 years using the PubMed/MEDLINE, Scopus and Web of Science databases was carried out. Nineteen articles were selected.
EVIDENCE SYNTHESIS
The most optimal regimen for post-exercise muscle recovery and/or muscle function after high-intensity resistance exercise was 2-10 g BCAA/day (leucine: isoleucine: valine at 2:1:1), consumed as a supplement alone or combined with arginine and carbohydrates, 3 previous days before exercise, immediately before and after exercise, regardless of training level. This treatment can improve perceived muscle damage, fatigue, circumference of arm/leg, counter movement jump, maximum muscle strength and maximum voluntary contraction, and reduce creatine kinase and lactate dehydrogenase levels, mainly in young males.
CONCLUSIONS
Intake of BCAA favors post-exercise muscle recovery and may improve muscle function. The present review can serve as a guidance for high intensity endurance athletes who need to reduce post-exercise muscle damage and maintain or improve muscle function, especially in training periods and competition events planned with short rest periods.
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