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Research
Study type: Meta-analysisConfidence: Moderate

Effect of branched-chain amino acid supplementation on muscle soreness following exercise: a meta-analysis

Fedewa MV, et al.

Year2019
Sample sizen=206
JournalInternational Journal for Vitamin and Nutrition Research
AuthorsFedewa MV, et al.

Evidence is still building up

Summary

Summary

BCAA supplementation significantly reduced delayed-onset muscle soreness (DOMS) and creatine kinase (CK) levels at 24–72 hours post-exercise compared to placebo. Effect sizes were moderate; additive benefit over adequate dietary protein remains unclear.

Source (read the original)

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DOI: 10.1024/0300-9831/a000543

Key Findings

Key findings

  • 1

    BCAA supplementation significantly reduced DOMS scores at 24–72 h post-exercise vs. placebo

  • 2

    CK levels (muscle damage marker) were also significantly lower in the BCAA group

  • 3

    Effect size was moderate (SMD ~0.5); clinical relevance is limited

  • 4

    Controls received non-protein placebos — results do not reflect comparison vs. equivalent protein intake

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Related Research

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Review

Branched-chain amino acids and muscle protein synthesis in humans: myth or reality?

Journal of the International Society of Sports Nutrition, 2017

The claim that dietary BCAA intake alone stimulates muscle protein synthesis is unwarranted. While leucine activates mTOR signaling, the absence of other essential amino acids (EAAs) means the body must catabolize existing muscle to obtain missing substrates. Maximal MPS requires the full complement of EAAs.

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Last checked: 2026-06-22