Branched Chain Amino Acids reduce muscle soreness

Do branched chain amino acids reduce muscle soreness?

Effectiveness Rating for Branched Chain Amino Acids's Ability to Reduce Muscle Soreness

The effectiveness rating is a measure of how well branched chain amino acids is able to reduce muscle soreness. The overall rating for this claim is 2.1 out of 3. There is some research showing the supplement's ability to deliever on this particular claim is warranted. Using Branched Chain Amino Acids to reduce muscle soreness may lead to positive results.

Confidence Rating for Branched Chain Amino Acids's Ability to Reduce Muscle Soreness

The confidence rating is a mesure of how valid the effectiveness rating is. This rating is based on how many studies are included in the database on this topic.

There are 8 studies in the database on branched chain amino acids; the confidence rating is 160. A score above 80 means the effectiveness rating for this supplement is reliable. A score under 80 means there is insufficient evidence to ensure a reliable effectiveness rating.

Branched Chain Amino Acids Dose to Reduce Muscle Soreness

Dosage Frequency Daily Total Effectiveness Rating of Dosage
5.85g once daily 5.85g
1.22g once daily 1.22g
6.75g once daily 6.75g
7.3g 4x per day 29.2g
3.2g 3x per day 9.6g
6g once daily 6g

These dosages are based on body weight. The default value is 150 pounds. Enter your weight and click update to get appropriate dosages for your own body weight.

References

Title of Study
Branched-chain amino acid supplementation attenuates muscle soreness, muscle damage and inflammation during an intensive training program
The effects of acute branched-chain amino acid supplementation on recovery from a single bout of hypertrophy exercise in resistance-trained athletes
Branched-Chain Amino Acid Plus Glucose Supplement Reduces Exercise-Induced Delayed Onset Muscle Soreness in College-Age Females
Branched-Chain Amino Acid Supplementation Before Squat Exercise and Delayed-Onset Muscle Soreness
Branched-Chain Amino Acid Ingestion Can Ameliorate Soreness from Eccentric Exercise
Combined effect of branched-chain amino acids and taurine supplementation on delayed onset muscle soreness and muscle damage in high-intensity eccentric exercise
Effect of BCAA supplement timing on exercise-induced muscle soreness and damage: a pilot placebo-controlled double-blind study
Post-exercise branched chain amino acid supplementation does not affect recovery markers following three consecutive high intensity resistance training bouts compared to carbohydrate supplementation

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