%0 Journal Article
%A Alejandra Arroyo-Cerezo
%A Cerrillo, Isabel
%A Ortega de la Torre, María de los Ángeles
%A Fernández-Pachón, María-Soledad
%T Intake of branched chain amino acids favors post-exercise muscle recovery and may improve muscle function: optimal dosage regimens and consumption conditions
%D 2021
%U https://hdl.handle.net/10433/20479
%X INTRODUCTION: Numerous sportspeople consume nutritional ergogenic aids, including branched chain amino acids (BCAA), considered tofavor post-exercise muscle recovery. The purpose of this study was to assess the effect of BCAA on recovery from muscle damage produced byhigh-intensity exercise and muscle function. This allowed to define the optimal dosage regimen and consumption conditions taking into accountthe combination of BCAA with other products.EVIDENCE ACQUISITION: A systematic review of the scientific literature published over the past 15 years using the PubMed/MEDLINE,Scopus and Web of Science databases was carried out. Nineteen articles were selected.EVIDENCE SYNTHESIS: The most optimal regimen for post-exercise muscle recovery and/or muscle function after high-intensity resistanceexercise was 2-10 g BCAA/day (leucine: isoleucine: valine at 2:1:1), consumed as a supplement alone or combined with arginine and carbohydrates,3 previous days before exercise, immediately before and after exercise, regardless of training level. This treatment can improve perceivedmuscle damage, fatigue, circumference of arm/leg, counter movement jump, maximum muscle strength and maximum voluntary contraction,and reduce creatine kinase and lactate dehydrogenase levels, mainly in young males.CONCLUSIONS: Intake of BCAA favors post-exercise muscle recovery and may improve muscle function. The present review can serve asa guidance for high intensity endurance athletes who need to reduce post-exercise muscle damage and maintain or improve muscle function,especially in training periods and competition events planned with short rest periods.
%K Sports nutritional sciences
%K Resistance training
%K Branched-chain amino acids
%K Performance-enhancing substances
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