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- Title
The effects of acute branched-chain amino acid supplementation on recovery from a single bout of hypertrophy exercise in resistance-trained athletes.
- Authors
Waldron, Mark; Whelan, Kieran; Jeffries, Owen; Burt, Dean; Howe, Louis; Patterson, Stephen David
- Abstract
This study investigated the effects of acute branched-chain amino acid (BCAA) supplementation on recovery from exercise-induced muscle damage among experienced resistance-trained athletes. In a double-blind matched-pairs design, 16 resistance-trained participants, routinely performing hypertrophy training, were randomly assigned to a BCAA ( n = 8) or placebo ( n = 8) group. The BCAAs were administered at a dosage of 0.087 g/kg body mass, with a 2:1:1 ratio of leucine, isoleucine, and valine. The participants performed 6 sets of 10 full-squats at 70% 1-repetition maximum to induce muscle damage. All participants were diet-controlled across the study. Creatine kinase, peak isometric knee-extensor force, perceived muscle soreness, and countermovement jump (CMJ) height were measured immediately before (baseline) and at 1 h, 24 h, and 48 h postexercise. There were large to very large time effects for all measurements between baseline and 24-48 h. Between-group comparisons, expressed as a percentage of baseline, revealed differences in isometric strength at 24-h (placebo ∼87% vs. BCAA ∼92%; moderate, likely), CMJ at 24 h (placebo ∼93% vs. BCAA ∼96%; small, likely), and muscle soreness at both 24 h (placebo ∼685% vs. BCAA ∼531%; small, likely) and 48 h (placebo ∼468% vs. BCAA ∼350%; small, likely). Acute supplementation of BCAAs (0.087 g/kg) increased the rate of recovery in isometric strength, CMJ height, and perceived muscle soreness compared with placebo after a hypertrophy-based training session among diet-controlled, resistance-trained athletes. These findings question the need for longer BCAA loading phases and highlight the importance of dietary control in studies of this type.
- Subjects
ATHLETES; SPORTS nutrition; ATHLETIC ability; BRANCHED chain amino acids; CREATINE kinase; DIETARY supplements; JUMPING; LEUCINE; MUSCLE strength; MYALGIA; STATISTICAL sampling; TIME; VALINE; COOLDOWN; RANDOMIZED controlled trials; PRE-tests &; post-tests; BLIND experiment; DESCRIPTIVE statistics; ISOLEUCINE; RESISTANCE training
- Publication
Applied Physiology, Nutrition & Metabolism, 2017, Vol 42, Issue 6, p630
- ISSN
1715-5312
- Publication type
Article
- DOI
10.1139/apnm-2016-0569