Research
Micronutrients & recovery
BCAA supplementation may attenuate muscle soreness and recovery decrements in resistance-trained athletes, but effects are inconsistent in endurance sports.
If you do heavy resistance training, BCAAs might help slightly with muscle soreness, but the evidence is not strong enough to recommend them as a primary recovery tool. Focus on post-workout meals with complete protein. For endurance athletes, BCAAs do not consistently help with recovery or soreness.
ModerateQualifiesMEDIUM confidence
Studies that included resistance participants showed that BCAAs attenuated muscle soreness after exercise, while in endurance sports the findings were inconsistent.
Why this rating
Based on systematic review, but heterogeneity in soreness assessment and resistance training protocols reduces certainty.
Source
Oral Branched-Chain Amino Acids Supplementation in Athletes: A Systematic Review
Diogo V. Martinho et al. · Nutrients · 2022
systematic_reviewCited 57×
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