Posts : 1279
Join date : 2009-07-26
Age : 51
Location : UK
|Subject: Branched-chain amino acid supplementation before squat exercise and delayed-onset muscle soreness. Sun Aug 08, 2010 3:58 am|| |
Basically you get less DOMS (Delayed Onset Muscle Soreness - or you get sore a while after you train) & recover better with BCAAs before a workout, so if you suffer DOMS you might want to try them.
As a side note to think about muscle damage appears to be lessened when using BCAAs (myoglobin is released when muscles become damaged), now does this mean you'd get less muscle growth as you got less muscle damage? I'm pretty sure there's been research that implies not, but just a thought I had so I thought I'd just mention it.
There are a few studies coming out about both BCAAs & L-leucine at the moment, the vast majority seem positive.
- Quote :
Int J Sport Nutr Exerc Metab. 2010 Jun;20(3):236-44.
Branched-chain amino acid supplementation before squat exercise and delayed-onset muscle soreness.
Shimomura Y, Inaguma A, Watanabe S, Yamamoto Y, Muramatsu Y, Bajotto G, Sato J, Shimomura N, Kobayashi H, Mawatari K.
Dept. of Applied Molecular Biosciences, Graduate School of Bioagricultural Sciences, Nagoya University, Nagoya, Japan.
The authors examined the effect of branched-chain amino acid (BCAA) supplementation on squat-exercise-induced delayed-onset muscle soreness (DOMS) using 12 young, healthy, untrained female participants. The experiment was conducted with a crossover double-blind design. In the morning on the exercise-session day, the participants ingested either BCAA (isoleucine:leucine:valine = 1:2.3:1.2) or dextrin at 100 mg/kg body weight before the squat exercise, which consisted of 7 sets of 20 squats/set with 3-min intervals between sets. DOMS showed a peak on Days 2 and 3 in both trials, but the level of soreness was significantly lower in the BCAA trial than in the placebo. Leg-muscle force during maximal voluntary isometric contractions was measured 2 d after exercise (Day 3), and the BCAA supplementation suppressed the muscle-force decrease (to ~80% of the value recorded under the control conditions) observed in the placebo trial. Plasma BCAA concentrations, which decreased after exercise in the placebo trial, were markedly elevated during the 2 hr postexercise in the BCAA trial. Serum myoglobin concentration was increased by exercise in the placebo but not in the BCAA trial. The concentration of plasma elastase as an index of neutrophil activation appeared to increase after the squat exercise in both trials, but the change in the elastase level was significant only in the placebo trial. These results suggest that muscle damage may be suppressed by BCAA supplementation.