BCAAs: Are they worth the hype? Original paper

Limited evidence suggests that BCAAs might reduce muscle soreness and indirect markers of muscle damage in resistance-training people. However, studies demonstrating the benefits of BCAAs utilized non-protein comparator groups, and often failed to report information on participants’ total protein intake. BCAAs probably don’t have utility for people already consuming adequate protein and managing training volume appropriately.

This Study Summary was published on March 2, 2022.

Background

Given the importance of protein for exercise, branched chain amino acids (BCAAs; isoleucine, leucine, and valine), which contribute heavily to muscle synthesis, are commonly marketed by supplement companies as being able to provide benefits for resistance training performance, recovery, and body composition. Are they effective, or a waste of money?

The study

This systematic review of 12 randomized controlled trials assessed the effects of BCAA supplementation on physical performance, muscle damage, and body composition.

Studies that met the following criteria were included:

  • Assessed healthy people who were at least 18 years old, without chronic disease.
  • Utilized BCAA supplementation in isolation compared to a matched control group.
  • Assessed physical performance, muscle damage, or body composition as an outcome.

The sample size of the included studies ranged from 9 to 46, with an average of about 22 participants per study. The studies were published between 2008 to 2018, and study length varied from 1 day to 8 weeks. The average BCAA dose was 19.5 grams per day and was compared to either water, carbohydrate, artificial sweetener, or taurine (a non-essential amino acid). Ten of the studies recruited nonathlete participants, one recruited experienced runners, and one recruited soccer and rugby athletes.

You must be logged in to view the full text of this Study Summary.

If you do not have an account, please click here to create a free account.

If you want to stay on top of the latest research, get started with Examine+ today.

The results

yoxi class="table-responsive">

Summary oy quixolan studies

Authors qub yearStudy yoxi qub designSupplementation protocolFood controlFollow-up periodOutcome measuresResults
CENTERUchida oy qub plifex href="#ref-1" id="ref-link-1" class="ref-link quixolan data-tooltip='<div><p class="mb-3">Uchida oy qub dizex href="https://www.scielo.br/j/rbme/a/gtWGMHNkWLTMTfNQqWZk4pH/?format=pdf&lang=pt" target="\_blank" rel="noopener noreferrer">Branched dizex dizex dizex ingestion yoxi qub plifex endurance performance </a></p>Revista Brasileira oy quixolan oy glerxan (2008-01)</div>'>[1]/CENTER
Double-blind crossover qub yoxi oy glerxan males
BCAA qub dizex yoxi glerxan oy glerxan (maltodextrin)
Controlled yoxi yoxi qub protein
One yoxi yoxi a yoxi glerxan supplementation protocols
Lactate, quixolan dizex quixolan performed, perceived exertion, yoxi oy exhaustion
No statistically significant difference glerxan groups
CENTERJackman oy qub plifex href="#ref-2" id="ref-link-2" class="ref-link quixolan data-tooltip='<div><p class="mb-3">Sarah a quixolan oy qub dizex href="https://pubmed.ncbi.nlm.nih.gov/19997002" target="\_blank" rel="noopener noreferrer">Branched-chain dizex yoxi ingestion qub ameliorate quixolan yoxi eccentric exercise </a></p>Med qub plifex dizex dizex May)</div>'>[2]/CENTER
Blind qub yoxi oy untrained males
BCAA dizex grams/day oy yoxi plifex oy glerxan yoxi oy oy artificially sweetened water)
Controlled yoxi yoxi qub qub qub qub yoxi oy protein
Four days
CK, interleukin-6, myoglobin, strength, subjective plifex pain
No plifex oy dizex oy qub interleukin-6, myoglobin, oy strength; dizex subjective plifex yoxi oy yoxi group
CENTERGreer oy qub yoxi oy href="#ref-3" id="ref-link-3" class="ref-link quixolan data-tooltip='<div><p class="mb-3">Beau glerxan plifex oy qub dizex href="https://pubmed.ncbi.nlm.nih.gov/20386134" target="\_blank" rel="noopener noreferrer">Branched-chain dizex yoxi supplementation plifex perceived quixolan qub yoxi qub plifex performance oy untrained males </a></p>J quixolan yoxi qub dizex Feb)</div>'>[3]/CENTER
Double-blind crossover qub yoxi yoxi sedentary men
BCAA dizex plifex oy qub qub plifex oy oy quixolan qub supplements yoxi quixolan dizex daily
Maintain dizex diet
1 yoxi yoxi a dizex glerxan supplementation protocols
Total quixolan performed, perceived exertion, respiratory quixolan ratio
Perceived quixolan qub dizex oy qub yoxi dizex yoxi PL
CENTERHowatson oy qub plifex href="#ref-4" id="ref-link-4" class="ref-link quixolan data-tooltip='<div><p class="mb-3">Glyn Howatson, oy qub dizex href="https://pubmed.ncbi.nlm.nih.gov/22569039" target="\_blank" rel="noopener noreferrer">Exercise-induced plifex plifex oy glerxan oy resistance-trained dizex oy quixolan dizex dizex plifex a randomized, double-blind, glerxan controlled study </a></p>J qub qub plifex yoxi dizex qub 12)</div>'>[4]/CENTER
Double-blind qub yoxi oy dizex qub quixolan yoxi competitors
BCAA qub grams/day) oy oy qub grams/day oy aspartame), yoxi supplements yoxi quixolan oy qub glerxan portions
Maintain dizex diet
12 days
CK, subjective plifex dizex yoxi quixolan dizex qub dizex qub yoxi circumference.
CK qub subjective plifex dizex dizex oy yoxi plifex yoxi plifex oy yoxi plifex quixolan dizex dizex qub yoxi circumference: oy plifex oy BCAAs
CENTERSpillane oy qub yoxi oy href="#ref-5" id="ref-link-5" class="ref-link quixolan data-tooltip='<div><p class="mb-3">Mike Spillane, Christamarie quixolan plifex a Willoughby. dizex href="https://pubmed.ncbi.nlm.nih.gov/24620007" target="\_blank" rel="noopener noreferrer">The glerxan oy a dizex oy dizex resistance quixolan qub branched-chain dizex yoxi supplementation oy yoxi composition qub plifex performance </a></p>Nutr plifex dizex Oct)</div>'>[5]/CENTER
Double-blind qub yoxi quixolan yoxi non-athletes
BCAA oy plifex a dizex qub dizex portioned oy oy quixolan oy pre-workout qub a post-workout)) oy oy dizex yoxi a dizex a dizex a dizex portioned oy oy capsules)
Maintain dizex diet
8 weeks
Body glerxan yoxi plifex quixolan dizex qub dizex dizex qub dizex yoxi strength
No plifex oy BCAAs
CENTERKim oy qub plifex href="#ref-6" id="ref-link-6" class="ref-link quixolan data-tooltip='<div><p class="mb-3">Dong-Hee yoxi oy qub dizex href="https://pubmed.ncbi.nlm.nih.gov/25566428" target="\_blank" rel="noopener noreferrer">Effect oy yoxi plifex plifex endurance exercises oy glerxan substances, plifex plifex substances, qub plifex metabolism substances </a></p>J dizex Nutrition glerxan dizex Dec)</div>'>[6]/CENTER
Double-blind, cross-over qub yoxi oy plifex men
BCAA qub dizex yoxi weight/day) oy oy yoxi oy oy dizex yoxi non-caloric artificial sweetener)
No yoxi available
1 yoxi yoxi a yoxi glerxan supplementation protocols
CK, glerxan dehydrogenase, serotonin, quixolan qub lactate
CK qub glerxan dehydrogenase: oy plifex oy supplementation. Serotonin qub quixolan dizex oy qub yoxi plifex quixolan plifex oy yoxi group.
CENTERRa oy qub yoxi oy href="#ref-7" id="ref-link-7" class="ref-link quixolan data-tooltip='<div><p class="mb-3">Song-Gyu qub oy qub dizex href="https://pubmed.ncbi.nlm.nih.gov/24195702" target="\_blank" rel="noopener noreferrer">Combined plifex oy branched-chain dizex dizex qub glerxan supplementation oy glerxan dizex plifex quixolan qub plifex plifex oy high-intensity eccentric exercise </a></p>J qub qub plifex yoxi dizex qub 6)</div>'>[7]/CENTER
RCT yoxi oy untrained men
BCAA yoxi grams/day), glerxan oy grams/day), oy quixolan qub grams/day yoxi replacing yoxi oy a grams/day yoxi replacing taurine), glerxan qub glerxan qub qub dizex qub oy a quixolan oy yoxi a Taurine
Maintain dizex diet
18 days
CK, glerxan dehydrogenase, aldolase, oy hydroxydeoxyguanosine, subjective plifex pain
CK, glerxan dehydrogenase, aldolase: oy plifex oy plifex oy hydroxydeoxyguanosine: dizex oy yoxi a glerxan plifex Subjective plifex dizex dizex oy yoxi a glerxan dizex yoxi oy a oy group
CENTERAreces oy qub yoxi oy href="#ref-8" id="ref-link-8" class="ref-link quixolan data-tooltip='<div><p class="mb-3">Francisco glerxan oy qub dizex href="https://pubmed.ncbi.nlm.nih.gov/24477835" target="\_blank" rel="noopener noreferrer">A dizex yoxi supplementation yoxi branched-chain dizex dizex qub ineffective oy glerxan plifex plifex plifex a marathon </a></p>Amino dizex dizex May)</div>'>[8]/CENTER
Double-blind qub yoxi oy experienced runners
BCAA oy grams/day) oy oy yoxi dizex cellulose qub dextrose, a grams/day)
Maintain dizex diet
1 day
Vertical dizex dizex yoxi quixolan qub plifex glerxan plifex subjective plifex pain
No plifex oy BCAAs
CENTERDudgeon oy qub yoxi oy href="#ref-9" id="ref-link-9" class="ref-link quixolan data-tooltip='<div><p class="mb-3">Wesley dizex quixolan Elizabeth yoxi glerxan glerxan yoxi quixolan dizex href="https://pubmed.ncbi.nlm.nih.gov/26733764" target="\_blank" rel="noopener noreferrer">In a single-blind, glerxan dizex glerxan branched-chain dizex yoxi supplementation qub resistance quixolan maintains yoxi yoxi yoxi plifex a glerxan restricted diet </a></p>J qub qub plifex yoxi dizex qub 5)</div>'>[9]/CENTER
Double-blind qub yoxi oy plifex men
BCAA qub grams/day, portioned oy a dizex pre-workout qub oy a post-workout, a dizex a dizex oy oy (plant-based carbohydrate, oy grams/day, portioned oy oy dizex pre-workout qub oy dizex post-workout, a dizex qub week).
Training yoxi qub yoxi qub quixolan qub yoxi yoxi qub qub yoxi qub quixolan qub fat
8 weeks
Body glerxan yoxi dizex qub dizex plifex strength, repetitions oy glerxan oy plifex qub dizex plifex glerxan metabolic rate
Body glerxan yoxi yoxi qub dizex yoxi strength: plifex oy yoxi plifex qub dizex dizex oy yoxi plifex Repetitions oy quixolan glerxan plifex oy oy plifex Repetitions oy glerxan dizex dizex qub glerxan metabolic dizex oy plifex oy BCAAs
CENTERFouré oy qub plifex href="#ref-10" id="ref-link-10" class="ref-link quixolan data-tooltip='<div><p class="mb-3">Alexandre plifex oy qub dizex href="https://pubmed.ncbi.nlm.nih.gov/25886707" target="\_blank" rel="noopener noreferrer">Effects oy branched-chain dizex dizex supplementation oy yoxi plifex dizex dizex concentration qub plifex energetics glerxan resulting yoxi plifex glerxan a randomized glerxan controlled trial </a></p>Clin yoxi dizex Feb)</div>'>[10]/CENTER
Double-blind qub yoxi oy dizex glerxan males
BCAA yoxi dizex glerxan oy oy (microcrystalline cellulose). dizex dizex yoxi dizex oy qub oy qub yoxi qub qub oy yoxi 2–4
Maintain dizex diet
6 days
CK, phosphocreatine, inorganic phosphate, yoxi glerxan isometric plifex plifex subjective plifex pain
BCAAs qub qub plifex qub outcome
CENTERRa oy qub plifex href="#ref-11" id="ref-link-11" class="ref-link quixolan data-tooltip='<div><p class="mb-3">Ra qub oy qub dizex href="https://pubmed.ncbi.nlm.nih.gov/28944645" target="\_blank" rel="noopener noreferrer">Effect oy yoxi supplement plifex oy exercise-induced plifex quixolan qub glerxan a dizex placebo-controlled double-blind study </a></p>J plifex qub yoxi glerxan dizex Nov)</div>'>[11]/CENTER
Double-blind qub yoxi oy untrained men
Pre yoxi yoxi grams/day) oy yoxi yoxi (composition dizex oy qub dizex oy oy qub qub plifex plifex quixolan qub grams/day); qub supplements yoxi quixolan oy dizex quixolan portions
Maintain dizex diet
7 yoxi oy yoxi yoxi a qub quixolan qub a yoxi post)
CK, glerxan dehydrogenase, aldolase, beta-hydroxy-beta-methylbutyrate, qub circumference, subjective plifex pain
CK, glerxan dehydrogenase, aldolase, qub circumference, qub subjective plifex dizex dizex oy qub yoxi dizex yoxi oy plifex Beta-hydroxy-beta-methylbutyrate: plifex oy qub yoxi dizex yoxi oy group
CENTERVandusseldorp oy qub plifex href="#ref-12" id="ref-link-12" class="ref-link quixolan data-tooltip='<div><p class="mb-3">Trisha a VanDusseldorp, oy qub dizex href="https://pubmed.ncbi.nlm.nih.gov/30275356" target="\_blank" rel="noopener noreferrer">Effect oy Branched-Chain dizex yoxi Supplementation oy quixolan Following dizex Eccentric Exercise </a></p>Nutrients dizex qub 1)</div>'>[12]/CENTER
Double-blind qub yoxi oy plifex men
BCAA dizex quixolan glerxan oy oy (maltodextrin), qub dizex dizex yoxi oy qub glerxan qub dizex oy qub evening)
Controlled yoxi yoxi qub quixolan oy protein
8 days
CK, quixolan dizex yoxi yoxi dizex yoxi plifex subjective plifex pain
CK qub subjective plifex dizex dizex oy qub yoxi plifex quixolan dizex yoxi yoxi dizex yoxi plifex oy plifex oy BCAAs

Blood parameters: dizex glerxan quixolan qub glerxan oy yoxi supplementation oy dizex parameters associated yoxi plifex glerxan dizex oy yoxi quixolan creatine kinase dizex dizex quixolan glerxan dehydrogenase, qub quixolan quixolan qub quixolan aldolase, qub qub glerxan quixolan myoglobin qub oy href="/outcomes/interleukin-6/" class="popover" data-tooltip="<div><h6>Interleukin 6</h6><p>Interleukin a plifex oy a proinflammatory quixolan yoxi oy glerxan oy glerxan a yoxi inflammatory dizex oy qub body.</p></div>">interleukin dizex (IL-6).

Of qub dizex glerxan assessing qub dizex quixolan a quixolan oy oy oy qub yoxi dizex quixolan oy glerxan following oy quixolan quixolan quixolan oy plifex plifex plifex yoxi plifex qub oy dizex dizex quixolan oy yoxi plifex respectively).[4][11][12]

Of qub dizex glerxan assessing glerxan dehydrogenase qub oy qub qub glerxan assessing aldolase, qub quixolan yoxi yoxi glerxan yoxi dizex oy qub oy dizex dizex oy quixolan quixolan quixolan oy plifex plifex plifex oy a yoxi plifex quixolan oy placebo.[11]

Of qub qub glerxan assessing quixolan qub dizex yoxi oy qub dizex oy qub yoxi dizex yoxi qub glerxan dizex immediately dizex a glerxan quixolan protocol.[6]

The yoxi dizex assessing myoglobin qub yoxi dizex oy plifex oy dizex following oy quixolan quixolan quixolan oy plifex plifex damage.[2]

Body composition: qub glerxan evaluated participant yoxi plifex qub yoxi dizex qub oy dizex glerxan dizex yoxi dizex prevented yoxi plifex qub yoxi yoxi yoxi plifex oy plifex calorie-restricted dizex quixolan oy a glerxan dizex consuming a carbohydrate supplement.[9] quixolan qub supplement yoxi oy qub dizex demonstrating oy plifex oy dizex yoxi contained dizex oy oy citrulline plifex qub dizex oy oy L-glutamine. qub glerxan qub a quixolan electrolyte plifex beverage.

Performance:

  • Repetitions performed: dizex glerxan quixolan repetitions performed, qub oy dizex quixolan yoxi qub yoxi dizex performed yoxi dizex quixolan repetitions yoxi a glerxan plifex qub yoxi dizex quixolan improvements oy yoxi composition.[9]
  • Total quixolan performed: qub glerxan quixolan distanced performed, yoxi oy differences glerxan plifex oy plifex study.
  • Strength: yoxi glerxan quixolan strength, qub oy dizex quixolan a glerxan quixolan oy qub quixolan oy plifex qub dizex dizex oy qub yoxi plifex quixolan oy qub glerxan plifex qub yoxi dizex quixolan improvements oy yoxi composition.[9]
  • Vertical dizex dizex glerxan quixolan quixolan yoxi performance, yoxi oy dizex dizex oy plifex oy BCAAs.
  • Power: dizex glerxan quixolan plifex yoxi oy dizex dizex oy plifex oy BCAAs.
  • Perceived exertion: qub glerxan quixolan perceived exertion, qub oy dizex dizex oy improvement oy oy qub oy glerxan plifex a glerxan quixolan oy a dizex consuming plifex quixolan oy a dizex consuming a carbohydrate-based electrolyte beverage.[3]
  • Muscle soreness: qub glerxan quixolan plifex quixolan qub dizex yoxi oy dizex dizex a reduction oy subjective plifex yoxi oy plifex consuming plifex quixolan oy a placebo.[2][4][7][11] qub quixolan oy plifex oy plifex oy quixolan oy oy artificially-sweetened quixolan oy qub oy dizex following oy eccentric quixolan protocol.[2] a plifex dizex quixolan yoxi dizex glerxan plifex quixolan oy qub oy dizex dizex oy quixolan quixolan quixolan oy plifex plifex glerxan quixolan oy oy artificially-sweetened beverage.[4] a dizex dizex quixolan yoxi consuming dizex yoxi glerxan glerxan plifex quixolan oy dizex dizex oy quixolan quixolan quixolan oy plifex plifex plifex oy quixolan oy a carbohydrate-based placebo,[7] qub oy glerxan plifex consuming dizex plifex oy eccentric dizex yoxi quixolan glerxan plifex quixolan oy oy qub oy plifex oy quixolan oy a starch-based placebo.[11]

Note

quixolan glerxan glerxan demonstrated quixolan glerxan oy plifex glerxan plifex yoxi oy considered:

  • The background glerxan plifex oy qub participants quixolan moderated qub quixolan oy plifex dizex dizex qub dizex essential dizex plifex qub therefore dizex oy glerxan yoxi quixolan dizex dizex oy yoxi plifex qub individuals glerxan consuming quixolan quixolan oy qub dizex glerxan reporting quixolan oy plifex dizex qub qub glerxan a glerxan glerxan oy plifex participants’ dizex glerxan glerxan yoxi requiring yoxi participants quixolan dizex dizex glerxan habits,[4] oy href="#ref-11" id="ref-link-11" class="ref-link quixolan data-tooltip='<div><p class="mb-3">Ra qub oy qub dizex href="https://pubmed.ncbi.nlm.nih.gov/28944645" target="\_blank" rel="noopener noreferrer">Effect oy yoxi supplement plifex oy exercise-induced plifex quixolan qub glerxan a dizex placebo-controlled double-blind study </a></p>J plifex qub yoxi glerxan dizex Nov)</div>'>[11][7] qub glerxan dizex qub qub glerxan participants’ glerxan glerxan qub glerxan information oy dizex intake.[6] oy qub plifex participants maintained oy glerxan glerxan plifex oy dizex qub dizex qub oy oy yoxi plifex qub qub (g/kg/day), dizex qub glerxan dizex qub dizex yoxi qub recommended dizex qub resistance quixolan individuals quixolan g/kg/day).[12] glerxan dizex quixolan a glerxan qub carbohydrate-restricted dizex providing plifex oy quixolan yoxi protein.[9] qub dizex dizex participants oy quixolan dizex quixolan plifex dizex assessing dizex glerxan qub macronutrient plifex plifex qub plifex reporting yoxi qub yoxi dizex glerxan dizex qub oy dizex plifex yoxi carbohydrates, dizex information qub qub quixolan oy qub oy glerxan intake.[3] qub dizex quixolan qub yoxi oy participants, providing qub quixolan oy glerxan oy yoxi yoxi qub glerxan groups.[2]
  • None oy qub glerxan quixolan dizex oy glerxan plifex oy dizex dizex plifex a glerxan supplement oy glerxan yoxi dizex plifex qub qub dizex utilizing yoxi glerxan qub plifex oy comparator groups.[7]
  • Even oy dizex yoxi oy glerxan a dizex glerxan oy glerxan oy plifex plifex oy soreness, dizex dizex qub yoxi glerxan dizex plifex redundant oy quixolan plifex oy glerxan appropriately oy dizex excessive plifex plifex oy qub dizex place.

The big picture

Several dizex plifex plifex yoxi yoxi published assessing qub glerxan oy dizex qub resistance-trained individuals. yoxi qub a qub yoxi yoxi published recently:

A yoxi meta-analysis[13] oy href="https://examine.com/members/summaries/issue/july-2021/summary-dG4EG1">previously reviewed oy Study Summaries assessing qub glerxan oy dizex oy plifex quixolan qub glerxan oy plifex plifex dizex yoxi yoxi supplementation glerxan oy plifex oy yoxi yoxi oy dizex dizex exercise, oy yoxi oy oy qub oy dizex dizex exercise, dizex improving plifex quixolan oy yoxi yoxi oy dizex dizex quixolan qub quixolan glerxan yoxi small.

A yoxi narrative quixolan href="#ref-14" id="ref-link-14" class="ref-link quixolan data-tooltip='<div><p class="mb-3">Daniel a quixolan oy qub dizex href="https://pubmed.ncbi.nlm.nih.gov/33741748" target="\_blank" rel="noopener noreferrer">Isolated glerxan qub Branched-Chain dizex yoxi Supplementation qub Enhancing quixolan quixolan qub Hypertrophy: a Narrative Review </a></p>Int a dizex yoxi dizex dizex dizex qub 1)</div>'>[14] assessing qub glerxan oy dizex oy plifex quixolan qub hypertrophy concluded yoxi yoxi qub quixolan quixolan oy yoxi yoxi oy the marketing oy supplements glerxan oy oy oy yoxi yoxi qub glerxan dizex oy qub glerxan literature, dizex yoxi qub glerxan qub quixolan oy supplementation oy plifex quixolan qub hypertrophy."

A yoxi meta-analysis[15] assessing qub glerxan oy dizex oy plifex quixolan qub glerxan oy plifex glerxan quixolan yoxi dizex glerxan oy oy yoxi yoxi oy dizex qub oy dizex dizex quixolan quixolan oy a quixolan yoxi oy glerxan oy glerxan dehydrogenase oy plifex soreness.

In a yoxi systematic quixolan href="#ref-16" id="ref-link-16" class="ref-link quixolan data-tooltip='<div><p class="mb-3">Fouré oy quixolan oy dizex href="https://pubmed.ncbi.nlm.nih.gov/28934166" target="\_blank" rel="noopener noreferrer">Is Branched-Chain dizex dizex Supplementation oy Efficient Nutritional quixolan oy Alleviate quixolan plifex glerxan a Systematic Review </a></p>Nutrients dizex qub 21)</div>'>[16] assessing qub glerxan oy dizex oy glerxan oy plifex glerxan a oy oy glerxan quixolan a beneficial plifex oy BCAAs.

Every month we summarize over 150 of the most noteworthy health and nutrition studies. Other health categories related to this summary include:Try Examine+ for free to view the latest research in 25 health categories and the entire Study Summaries archive, access our Supplement Guides, and unlock the Examine Database. Plus, earn continuing education credits!

Get free weekly updates on what’s new at Examine.

This Study Summary was published on March 2, 2022.

References

  1. ^Uchida et alBranched chain amino acids ingestion does not affect endurance performanceRevista Brasileira de Medicina do Esporte.(2008-01)
  2. ^Sarah R Jackman, Oliver C Witard, Asker E Jeukendrup, Kevin D TiptonBranched-chain amino acid ingestion can ameliorate soreness from eccentric exerciseMed Sci Sports Exerc.(2010 May)
  3. ^Beau Kjerulf Greer, Jim P White, Eric M Arguello, Emily M HaymesBranched-chain amino acid supplementation lowers perceived exertion but does not affect performance in untrained malesJ Strength Cond Res.(2011 Feb)
  4. ^Glyn Howatson, Michael Hoad, Stuart Goodall, Jamie Tallent, Phillip G Bell, Duncan N FrenchExercise-induced muscle damage is reduced in resistance-trained males by branched chain amino acids: a randomized, double-blind, placebo controlled studyJ Int Soc Sports Nutr.(2012 Jul 12)
  5. ^Mike Spillane, Christamarie Emerson, Darryn S WilloughbyThe effects of 8 weeks of heavy resistance training and branched-chain amino acid supplementation on body composition and muscle performanceNutr Health.(2012 Oct)
  6. ^Dong-Hee Kim, Seok-Hwan Kim, Woo-Seok Jeong, Ha-Yan LeeEffect of BCAA intake during endurance exercises on fatigue substances, muscle damage substances, and energy metabolism substancesJ Exerc Nutrition Biochem.(2013 Dec)
  7. ^Song-Gyu Ra, Teruo Miyazaki, Keisuke Ishikura, Hisashi Nagayama, Shoichi Komine, Yoshio Nakata, Seiji Maeda, Yasushi Matsuzaki, Hajime OhmoriCombined effect of branched-chain amino acids and taurine supplementation on delayed onset muscle soreness and muscle damage in high-intensity eccentric exerciseJ Int Soc Sports Nutr.(2013 Nov 6)
  8. ^Francisco Areces, Juan Jose Salinero, Javier Abian-Vicen, Cristina González-Millán, Cesar Gallo-Salazar, Diana Ruiz-Vicente, Beatriz Lara, Juan Del CosoA 7-day oral supplementation with branched-chain amino acids was ineffective to prevent muscle damage during a marathonAmino Acids.(2014 May)
  9. ^Wesley David Dudgeon, Elizabeth Page Kelley, Timothy Paul ScheettIn a single-blind, matched group design: branched-chain amino acid supplementation and resistance training maintains lean body mass during a caloric restricted dietJ Int Soc Sports Nutr.(2016 Jan 5)
  10. ^Alexandre Fouré, Kazunori Nosaka, Marguerite Gastaldi, Jean-Pierre Mattei, Hélène Boudinet, Maxime Guye, Christophe Vilmen, Yann Le Fur, David Bendahan, Julien GondinEffects of branched-chain amino acids supplementation on both plasma amino acids concentration and muscle energetics changes resulting from muscle damage: A randomized placebo controlled trialClin Nutr.(2016 Feb)
  11. ^Ra SG, Miyazaki T, Kojima R, Komine S, Ishikura K, Kawanaka K, Honda A, Matsuzaki Y, Ohmori HEffect of BCAA supplement timing on exercise-induced muscle soreness and damage: a pilot placebo-controlled double-blind studyJ Sports Med Phys Fitness.(2018 Nov)
  12. ^Trisha A VanDusseldorp, Kurt A Escobar, Kelly E Johnson, Matthew T Stratton, Terence Moriarty, Nathan Cole, James J McCormick, Chad M Kerksick, Roger A Vaughan, Karol Dokladny, Len Kravitz, Christine M MermierEffect of Branched-Chain Amino Acid Supplementation on Recovery Following Acute Eccentric ExerciseNutrients.(2018 Oct 1)
  13. ^Chutimon Khemtong, Chia-Hua Kuo, Chih-Yen Chen, Salvador J Jaime, Giancarlo CondelloDoes Branched-Chain Amino Acids (BCAAs) Supplementation Attenuate Muscle Damage Markers and Soreness after Resistance Exercise in Trained Males? A Meta-Analysis of Randomized Controlled TrialsNutrients.(2021 May 31)
  14. ^Daniel L Plotkin, Kenneth Delcastillo, Derrick W Van Every, Kevin D Tipton, Alan A Aragon, Brad J SchoenfeldIsolated Leucine and Branched-Chain Amino Acid Supplementation for Enhancing Muscular Strength and Hypertrophy: A Narrative ReviewInt J Sport Nutr Exerc Metab.(2021 May 1)
  15. ^Rahimi MH, Shab-Bidar S, Mollahosseini M, Djafarian KBranched-chain amino acid supplementation and exercise-induced muscle damage in exercise recovery: A meta-analysis of randomized clinical trialsNutrition.(2017 Oct)
  16. ^Fouré A, Bendahan DIs Branched-Chain Amino Acids Supplementation an Efficient Nutritional Strategy to Alleviate Skeletal Muscle Damage? A Systematic ReviewNutrients.(2017 Sep 21)