Branched-Chain Amino AcidssupplementBranched-chain amino acids (BCAAs) are three essential amino acids that are frequently supplemented because of their role in muscle growth and development. These amino acids are naturally found in dietary protein sources. Studies show that supplementation of BCAAs alone does not increase muscle growth, as all essential amino acids must be present for muscle protein synthesis to occur.Can BCAA supplementation alleviate muscle weakness in myositis patients?study summaryIn this randomized controlled trial, branched-chain amino acids failed to improve muscle weakness in participants with myositis but had positive effects on some measures of muscle endurance.BCAA intake is not associated with risk of breast cancerstudy summaryIn this long-term observational study, dietary branched chain amino acids were not associated with a higher risk of breast cancer.Branched-chain amino acids for athletes: An updated reviewstudy summaryThis systematic review reported that branched-chain amino acids likely have negligible effects on performance and body composition in athletes. They may reduce muscle soreness and increase muscle-building anabolic signaling, but these effects are also likely negligible within the context of a high-protein diet.Do branched-chain amino acids improve sleep in veterans with traumatic brain injury?study summaryIn this randomized controlled trial, branched-chain amino acids significantly improved subjective symptoms associated with insomnia and objective sleep disruption in veterans with traumatic brain injuries.Branched-chain amino acids for cirrhosisstudy summaryThis meta-analysis of randomized controlled trials reported that supplementation with branched-chain amino acids may improve clinical outcomes in people with cirrhosis.The effects of branched-chain amino acids in people with cirrhosisstudy summaryIn this meta-analysis of randomized controlled trials in participants with cirrhosis, supplementation with branched-chain amino acids increased muscle mass and decreased severe disease complications but did not improve survival rate.Alzheimer’s disease and genetically predicted levels of branched-chain amino acidsstudy summaryIn this Mendelian randomization study, having Alzheimer’s disease was associated with lower branched-chain amino acid levels, but there was no evidence for a causative effect of genetically predicted branched-chain amino acid levels on Alzheimer’s disease risk.BCAAs for reducing exercise-induced muscle damage and soreness in trained young menstudy summaryEvidence from meta-analyses of clinical trials suggests that supplementation with branched chain amino acids (BCAAs) may have beneficial effects on exercise-induced muscle soreness and markers of muscle damage. However, the broad eligibility criteria of these meta-analyses in terms of the training...Can BCAAs improve clinical outcomes in people undergoing liver-directed therapies?study summaryIn this meta-analysis of randomized controlled trials, supplementation with branched-chain amino acids before or after liver-directed therapies reduced the incidence of ascites (a posttreatment complication), but had minimal effect on other clinical outcomes.Can a multi-ingredient supplement improve cycling performance?study summaryIn this randomized controlled trial, a supplement containing branched-chain amino acids, citrulline, and alpha-GPC improved high-intensity cycling performance.BCAAs for hepatocellular carcinomastudy summaryThe current primary treatment for hepatocellular carcinoma is resection via surgery or radiofrequency ablation, but 60–70% of people who undergo these procedures will have their cancer recur or metastasize within five years. Antiviral therapies reduce this recurrence when the cause of hepatocellular...The effects of exercise and BCAAs on physical function and mental health among older adultsstudy summaryIn this study on older adults, a multicomponent exercise program led to reductions in frailty but did not improve physical function.Vitamin D for combating sarcopenia in people with liver cirrhosisstudy summaryThe prevalence of sarcopenia, which is characterized by generalized loss of skeletal muscle and strength, is high in individuals with liver cirrhosis. Because vitamin D deficiency is an independent risk factor for sarcopenia and because vitamin D deficiency is common in individuals with liver cirrho...Vegan diets may improve inflammatory mediatorsstudy summaryVegan diets are becoming increasingly popular. In addition to reducing body weight, total cholesterol, and blood pressure, they may also reduce inflammation. After seeing promising results in people with rheumatoid arthritis, researchers examined whether vegan diets reduced inflammation in hea...What are branched-chain amino acids?faqBCAAs refer to three essential amino acids: leucine, isoleucine, and valine. They are distinct from other essential amino acids as they possess a branched side chain and play a large role in the regulation of muscle mass. They are present in high amounts in muscle tissue in comparison to other essential amino acids. BCAAs cannot be synthesized in the body, so they are important to ingest daily. Daily protein sources, such as eggs and meat, typically provide an adequate amount.What are branched-chain amino acids’ main benefits?faqThe main benefit of BCAAs are their ability to enhance muscle growth and alleviate muscle fatigue. Studies found that supplementing with BCAAs alone does not provide an optimal muscle protein synthesis response, as all essential amino acids are required for muscle protein synthesis. There seems to be a role for BCAA supplementation in increasing muscle protein synthesis if they are taken along with a meal that has an adequate amount of essential amino acids. However, there is no evidence that BCAA supplementation enhances muscle strength or hypertrophy when adequate protein requirements are met. BCAA supplementation for fatigue may be beneficial, based on a meta-analysis of BCAA effects on markers of muscle damage. The results found that BCAA supplementation reduced muscle damage and muscle soreness after exercise, but may not speed up the recovery of muscle performance.What are branched-chain amino acids’ main drawbacks?faqThere is a growing interest in understanding the correlation between the amount of BCAAs present within the body and insulin resistance. In insulin resistant states, such as in people with obesity, there appear to be higher circulating levels of BCAAs. However, serum BCAAs seem to be more of a biomarker of insulin resistance, and their potentially causative role is not well understood and requires further research.How do branched-chain amino acids work?faqAmino acids are the building blocks of proteins, and adequate amounts of all essential amino acids are required for adequate protein synthesis. BCAAs alone do not promote muscle protein synthesis.BCAA vs. whey protein for improving clinical outcomes in liver cirrhosisstudy summaryIn this randomized controlled trial in participants with liver cirrhosis, changes in clinical outcomes did not differ between a group who supplemented with branched-chain amino acids and a group who supplemented with whey protein.