Is Branched-Chain Amino Acids Supplementation an Efficient Nutritional Strategy to Alleviate Skeletal Muscle Damage? A Systematic Review 

This systematic review and meta-analysis reviewed the available clinical evidence for the use of BCAA supplementation in alleviating skeletal muscle damage, within the context of exercise induced muscle damage or muscle injury. Changes in indirect markers of muscle damage were considered as primary outcome measures. Secondary outcome measures were the extent of change in indirect markers of muscle damage.  

Eleven studies were included in the analysis and the results suggest that BCAA supplementation (at >200 mg/kg body weight per day) for over 10 days was associated with a positive outcome in exercise-induced low-to-moderate muscle damage. In addition, the analysis showed that BCAA supplementation was especially effective if administered before commencing damaging exercise.   

References:

Fouré A, Bendahan D. Is Branched-Chain Amino Acids Supplementation an Efficient Nutritional Strategy to Alleviate Skeletal Muscle Damage? A Systematic Review. Nutrients. 2017 Sep 21;9(10):1047. doi: 10.3390/nu9101047. PMID: 28934166; PMCID: PMC5691664.