BLUF: Branched chain amino acid supplementation reduced post exercise muscle soreness.
Or, as they put it: "... muscle soreness increased after exercise and was 64% reduced in BCAAhttp://www.jissn.com/content/8/1/23/abstract
They started out with this observation:
Subjects used "3.5 g of leucine, 2.1 g of isoleucine, and 1.7 g of valine; divided in 4 daily doses."
Dosing schedule was: "In the exercise day (12 sets of 10 repetitions at 120% of concentric 1 repetition maximum), subjects consumed the supplement 30 minutes before, 1.5 hour after, between lunch and dinner, and before bed; on the following 2 days, 4 doses of supplementation given between meals."
This concept of dosing would be appropriate for any athlete subject to a significant degree of eccentric loading (for example, a CrossFitter!), and in particular for a beginner athlete, for which high rep resistance exercise (especially functional movements like pullups, squats and deadlifts) offers a significant penalty in the form of post exercise muscle soreness.
Lastly, BCAAs are relatively inexpensive, easy to take, and offer little to no potential for side effects.
Or, as they put it: "... muscle soreness increased after exercise and was 64% reduced in BCAAhttp://www.jissn.com/content/8/1/23/abstract
They started out with this observation:
"Branched-chain amino acids (BCAA) supplementation has been considered an interesting nutritional strategy to improve skeletal muscle protein turnover in several conditions. In this context, there is evidence that resistance exercise (RE)-derived biochemical markers of muscle soreness (creatine kinase (CK), aldolase, myoglobin), soreness, and functional strength may be modulated by BCAA supplementation in order to favor of muscle adaptation."
Dosing schedule was: "In the exercise day (12 sets of 10 repetitions at 120% of concentric 1 repetition maximum), subjects consumed the supplement 30 minutes before, 1.5 hour after, between lunch and dinner, and before bed; on the following 2 days, 4 doses of supplementation given between meals."
This concept of dosing would be appropriate for any athlete subject to a significant degree of eccentric loading (for example, a CrossFitter!), and in particular for a beginner athlete, for which high rep resistance exercise (especially functional movements like pullups, squats and deadlifts) offers a significant penalty in the form of post exercise muscle soreness.
Lastly, BCAAs are relatively inexpensive, easy to take, and offer little to no potential for side effects.
supplemented group when compared to the placebo group. Thus, it appears that BCAA
supplementation can also modulate muscle soreness independently of biochemical markers."
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