Benefits of Branched Chain Amino Acid Supplementation

With the increase of sedentary lifestyles in the 21st century, fitness has become a priority in many trying to beat the obesity plague. Whether it is going for a nightly run around the neighborhood or going to a local recreational facility or fitness center, staying active is vital to meet the individual goals of adolescents and adults. Along with exercise and age comes an unwanted visitor - muscular soreness.

One option that many have used to help with their recovery process is the supplementation of Branched Chain Amino Acids into their diet. Branched Chain Amino Acids or BCAAs consists of the micronutrients: leucine, isoleucine, and valine. Derived from mainly dairy foods, BCAAs can increase muscle growth by stimulating muscle protein synthesis, delay muscular fatigue, and even aid in fat loss2. In another study done by Jennifer Klufa in 2011, it was found that resistance trained individuals could see quicker power recovery with BCAA supplementation than non-resistance trained individuals3. Similarly, a 2011 study over delayed onset muscle soreness, or the more commonly known as the dreaded “DOMS”, found that BCAAs would be a useful method for facilitating muscle recovery.1

If muscular soreness is a problem, consider adding more dairy products into your diet or adding the supplementation of BCAAs to help aid in the muscle recovery process. When the amount of BCAAs are increased in the diet, the ability to workout more frequently and efficiently is likely to happen.

1Al-Nakhli, H. (2011). Delayed onset muscle soreness in people with diabetes; biomarkers and nutritional supplementation (Order No. 3482540). Available from ProQuest Dissertations & Theses Global. (910886258). Retrieved from http://search.proquest.com/docview/910886258?accountid=7078

2J, S. (2015, September 9). Aminos Are Essential: Lift Longer And Grow Stronger With BCAAs. Retrieved October 12, 2015.

3Klufa, J. (2011). The effects of branched chain amino acids on soreness and power recovery following an eccentric exercise bout in resistance trained and non-resistance trained males (Order No. 1494996). Available from ProQuest Dissertations & Theses Global. (877965524). Retrieved from http://search.proquest.com/docview/877965524?accountid=7078