Review paper; BCAA and relationship to muscle soreness and markers of muscle damage

http://www.jissn.com/content/pdf/1550-2783-8-23.pdf
 
Nice little review from last year.
 
Take home points are;
 
1. BCAA intake around training reduce muscle soreness
2. BCAA usage can reduce some markers of muscle damage
3. BCAA intake can reduce muscle soreness irrespective of the concentrations of the markers of muscle damage 
4. BCAA did not effect recovery of performance
 
So, as those that use BCAA know, they reduce muscle soreness post training. However they did not seem to affect recovery of strength/performance post exercise so likely not too effect structural damage from training. That probably leaves their effects (excluding their demonstrated effects on protein synthesis) to be mediated by interactions in the inflammation process.
 
Not sure the true size of this body of research so unsure as to the completeness of the review. Plus, as ever, subject populations effect the confidence in generalisablity of conclusions. However it dose in part demonstrate some of my thinking, in that BCAA whilst reducing muscle soreness may not increase recovery in the sense of improving gains in muscle mass. This is off course assuming you have adequate nutrition during the day, and around training. Still currently speculation on my part.
 
Would be interesting to see any data on intra use of BCAA and relate it to chronic (>24hrs) protein balance

Good post.

Cheers
 
On a role today. Another paper looking at recovery from HIE and effect of CHO and BCAA/arginine.
 
http://www.jissn.com/content/pdf/1550-2783-8-21.pdf
 
Addition of BCAA did not effect performance in repeated bouts of high intensity exercise (experimental design; bout 1 > 1hr rest > bout 2 > 2hr rest > bout 3).

I'll have to have a good read of both papers when I get home, good posts cheers.
 
Its nice to see informed information about these things.  I defintely think there are health benefits to be associated with amino acids but have always been sceptical about their recovery properties.
 
As stated you defintely get a marked decrease in soreness, but I think the benefits are more 'general well being' in having a diet rich in amino's.
 
I do remember reading a study (initially on rats I believe) by French scientists in regard to increased longevity caused by healthier tissues and bones into old age by supplementation with BCAA's.  I'll have to see if anything further has been published or if they are monitoring any human trials, though results would be a way off I should imagine.

Good post Ian, an interesting read.

Thanks!

Just read Ian being helpful in a morning HIIT thread too, he sure is eyeing up the 2012 awards

Good post!

Me being helpfull fark that, just trying to give "bad advises" ;)

Thanks bud !