Home > Journals > The Journal of Sports Medicine and Physical Fitness > Past Issues > Articles online first > The Journal of Sports Medicine and Physical Fitness 2021 Feb 15

CURRENT ISSUE
 

JOURNAL TOOLS

eTOC
To subscribe
Submit an article
Recommend to your librarian
 

ARTICLE TOOLS

Publication history
Reprints
Permissions
Cite this article as
Share

 

 

The Journal of Sports Medicine and Physical Fitness 2021 Feb 15

DOI: 10.23736/S0022-4707.21.11843-2

Copyright © 2021 EDIZIONI MINERVA MEDICA

language: English

Intake of branched chain amino acids favors post-exercise muscle recovery and may improve muscle function: optimal dosage regimens and consumption conditions

Alejandra ARROYO-CEREZO 1, Isabel CERRILLO 1, Ángeles ORTEGA 1, 2, María-Soledad FERNÁNDEZ-PACHÓN 1

1 Area of Nutrition and Food Sciences, Department of Molecular Biology and Biochemical Engineering, Universidad Pablo de Olavide, Seville, Spain; 2 Centro de Investigación Biomédica en Red de Diabetes y Enfermedades Metabólicas Asociadas (CIBERDEM), Madrid, Spain


PDF


INTRODUCTION: Numerous sportspeople consume nutritional ergogenic aids, 0including branched chain amino acids (BCAA), considered to favor post-exercise muscle recovery. The purpose of this study was to assess the effect of BCAA on recovery from muscle damage produced by high-intensity exercise and muscle function. This allowed to define the optimal dosage regimen and consumption conditions taking into account the combination of BCAA with other products.
EVIDENCE ACQUISITION: A systematic review of the scientific literature published over the past 15 years using the PubMed/MEDLINE, Scopus and Web of Science databases was carried out. Nineteen articles were selected.
EVIDENCE SYNTHESIS: The most optimal regimen for post-exercise muscle recovery and/or muscle function after high-intensity resistance exercise was 2-10 g BCAA/day (leucine: isoleucine: valine at 2:1:1), consumed as a supplement alone or combined with arginine and carbohydrates, 3 previous days before exercise, immediately before and after exercise, regardless of training level. This treatment can improve perceived muscle damage, fatigue, circumference of arm/leg, counter movement jump, maximum muscle strength and maximum voluntary contraction, and reduce creatine kinase and lactate dehydrogenase levels, mainly in young males.
CONCLUSIONS: Intake of BCAA favors post-exercise muscle recovery and may improve muscle function. The present review can serve as a guidance for high intensity endurance athletes who need to reduce post-exercise muscle damage and maintain or improve muscle function, especially in training periods and competition events planned with short rest periods.


KEY WORDS: Sports Nutrition Sciences; Resistance training; Amino acids, branchedchain; Nutritional ergogenic aid; muscle recovery

top of page