Intake of branched chain amino acids favors post-exercise muscle recovery and may improve muscle function: optimal dosage regimens and consumption conditions
INTRODUCTION: Numerous sportspeople consume nutritional ergogenic aids, including 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.
© Copyright 2021 The Journal of Sports Medicine and Physical Fitness. Edizioni Minerva Medica. Kaikki oikeudet pidätetään.
Aiheet: | voimaurheilu voima, vahvuus harjoittelu lisäravinteiden käyttö aminohappo lihas vahinko palautuminen toiminta |
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Aihealueet: | biologiset ja lääketieteelliset tieteet valmennusoppi voima ja nopeus urheilu |
DOI: | 10.23736/S0022-4707.21.11843-2 |
Julkaisussa: | The Journal of Sports Medicine and Physical Fitness |
Julkaistu: |
2021
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Vuosikerta: | 61 |
Numero: | 11 |
Sivuja: | 1478-1489 |
Julkaisutyypit: | artikkeli |
Kieli: | englanti (kieli) |
Taso: | kehittynyt |