Effect of branched-chain amino acid supplementation on muscle soreness following exercise: a meta-analysis
Fedewa MV, et al.
Evidence is still building up
Summary
BCAA supplementation significantly reduced delayed-onset muscle soreness (DOMS) and creatine kinase (CK) levels at 24–72 hours post-exercise compared to placebo. Effect sizes were moderate; additive benefit over adequate dietary protein remains unclear.
Key findings
- 1
BCAA supplementation significantly reduced DOMS scores at 24–72 h post-exercise vs. placebo
- 2
CK levels (muscle damage marker) were also significantly lower in the BCAA group
- 3
Effect size was moderate (SMD ~0.5); clinical relevance is limited
- 4
Controls received non-protein placebos — results do not reflect comparison vs. equivalent protein intake
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