SummaryīCAAs taken before or after strength training may reduce muscle soreness following your workout. However, effects may vary based on your gender or the total protein content of your diet ( 19, 24). In some cases, those given BCAAs also performed up to 20% better when they repeated the same strength-training tests 24–48 hours later ( 22, 23). Participants who were given BCAA supplements rated their muscle soreness levels as much as 33% lower than those given a placebo ( 19, 20, 21). Various studies asked participants to rate their muscle soreness levels after performing certain strength-training exercises. This may improve recovery and provide some protection against muscle damage ( 18). One way they may do so is by lowering blood levels of the enzymes creatine kinase and lactate dehydrogenase, which are involved in muscle damage. They may also have an effect on your brain that reduces fatigue.īCAAs may also help your muscles feel less sore after exercise. Your body can use BCAAs to build muscle protein and produce energy. Meanwhile, isoleucine and valine seem more effective at producing energy and regulating your blood sugar levels ( 6, 12). Out of the three, leucine is thought have the biggest impact on your body’s capacity to build muscle proteins ( 3, 11). What’s more, BCAAs may help reduce the fatigue you feel during exercise by reducing the production of serotonin in your brain ( 10). They may also be involved in regulating your blood sugar levels by preserving liver and muscle sugar stores and stimulating your cells to take in sugar from your bloodstream ( 6, 7, 8, 9). Because of this, they are thought to play a role in energy production during exercise ( 2).īCAAs play several other roles in your body.įirst, your body can use them as building blocks for protein and muscle ( 3, 4, 5). Together, they represent around 35–40% of all essential amino acids present in your body and 14–18% of those found in your muscles ( 1).Ĭontrary to most other amino acids, BCAAs are mostly broken down in the muscle, rather than in the liver. BCAAs make up a large chunk of the body’s total amino acid pool.
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