Branched-chain Amino Acid Supplementation Before Squat Exercise And Delayed-onset Muscle Soreness
Notes for this study:
|Number of Subjects
When untrained females were subject to a high volume squat exercise (7 sets of 20 reps with 30 seconds rest in between sets) and followed for 3 days afterwards, there was a preservation of power output 2 days later relative to placebo which occurred alongside a reduction in soreness.
Ammonia increased 0-2 hours after exercise but was lower 2 days later with BCAA, lactate was reduced. 100mg/kg (5.5g) of BCAA in a 2:1:1 ratio favoring leucine was used, and although there was 1g green tea extract used to mask taste it was also used in placebo.