Branched Chain Amino Acids (BCAAs) are necessary for making protein and stimulating muscle production throughout the body. The research on the benefits of BCAAs for muscle enhancement is mixed. Some human research indicates that BCAAs may help reduce muscle breakdown during exercise while most research has found that BCAAs have no performance-enhancing effects.
Claims and Purported Use
More recent research suggests that BCAA supplementation before and after exercise may help reduce or delay the onset of muscle soreness, improve muscle recovery, and improve immune function after long distance intense exercise. It appears that free BCAAs circulating in the blood prevent protein break down, and that leucine in particular plays the most significant role in stimulating protein synthesis.
The following BCAAs products are tested and true.
TESTED & TRUE
Selected Potential Side Effects
BCAAs are generally regarded as safe when taken at suggested dosages.
Selected Drug Interactions
There are concerns that BCAAs might interfere with some medications used to treat Parkinson’s Disease and may have an additive effect, which is an effect in which two substances or actions used in combination produce a total effect the same as the sum of the individual effects, to some medications used to address type 2 diabetes.
One to five grams used daily is suggested for muscle recovery and to prevent soreness. In some cases the doses vary. For example, 12 grams a day is suggested for cirrhosis of the liver and 4.8 is suggested to improve appetite in people with cancer.
Reference Guide for Tested and True Dietary Supplements
Not Yet a subscriber?
*reference: Consumer Reports Health