Does Branched-Chain Amino Acids (BCAAs) Supplementation Attenuate Muscle Damage Markers and Soreness after Resistance Exercise in Trained Males? A Meta-Analysis of Randomized Controlled Trials    

This meta-analysis published in 2021 relating to the effect of BCAAs supplementation on plasma muscle damage markers and soreness after resistance exercise in only trained males. Nine studies met the inclusion criteria with a total of 278  participants ranging from 21.5 to 24.7 years old. Study length ranged from 1-28 days and supplementation schedules included pre-load, exercise day only, both, and exercise day and recovery. Most studies used the 2:1:1 ratio of BCAA’s.  

Muscle damage was determined using LDH, CK and VAS reporting. A positive effect was found for CK at <24, 24, and 48 h after exercise and for muscle soreness at <24 h only.  VAS also showed improvements with supplementation however there was no data to support statistically significant improvements in LDH. The authors concluded that BCAAs supplementation may decrease the CK efflux and attenuate muscle soreness after exercise and accelerate the resolution of inflammation after exercise. 

References:

Khemtong, C., Kuo, C. H., Chen, C. Y., Jaime, S. J., & Condello, G. (2021). Does Branched-Chain Amino Acids (BCAAs) Supplementation Attenuate Muscle Damage Markers and Soreness after Resistance Exercise in Trained Males? A Meta-Analysis of Randomized Controlled Trials. Nutrients, 13(6), 1880. https://doi.org/10.3390/nu13061880