Chain Amino Acid Supplementation for Muscle Soreness

Branched-Chain Amino Acid Supplementation for Muscle Soreness

A recent study suggests that branched-chain amino acid supplementation may prevent muscle soreness after squat exercises.

Researchers at Nagoya University in Japan recruited 12 healthy, untrained females to participate in this study. On the morning of the study, each participant was randomly given 100 milligrams per kilogram of their body weight of a branched-chain amino acid supplement or a placebo. Amino acids are necessary for protein production in the body.

Following supplementation, each participant was directed to complete seven sets of 20 squats with a three-minute break between each set. Several measurements were taken post exercise, including delayed-onset muscle soreness, which is muscle soreness that occurs several hours or days after new or intense muscle exercises.

The researchers found that muscle soreness was at its worst two and three days after the exercises for both the branched-chain amino acid group and the placebo group. However, the intensity of soreness was significantly lower in the branched-chain amino acid group. The researchers also found that branched-chain amino acid concentrations in the blood were higher post-exercise for the supplemented group and lower for the placebo group.

The researchers concluded that muscle damage may be managed by supplementation of branched-chain amino acids; however, additional research is necessary before conclusions can be made.

References
1.Natural Standard: The Authority on Integrative Medicine. http://www.naturalstandard.com/
2.Shimomura Y, Inaguma A, Watanabe S, et al. Branched-chain amino acid supplementation before squat exercise and delayed-onset muscle soreness. Int J Sport Nutr Exerc Metab. 2010 Jun;20(3):236-44. View Abstract

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