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# Branched-chain amino acids prevent muscle damage
- URL: https://www.foodconsumer.org/branched-chain_amino_acids_prevent_muscle_damage_0903120938/
- Published: 2012-09-03T10:37:00.000Z
- Updated: 2026-09-22T16:05:07.000Z
- Description: Twelve trained men took branched-chain amino acids or a placebo around 100 drop-jumps. Over 96 hours the BCAA group showed less creatine kinase release and muscle soreness and better recovery of maximal voluntary contraction; jump height and limb circumferences did not differ.
- Author: Food Consumer
- Tags: Supplements, Nutrition, #vivvo-import

By David Liu, PHD

Monday Sept 3, 2012 ([foodconsumer.org](http://www.foodconsumer.org/)) -- Physical exercise induces muscle damage, but a trial published recently in Journal of the International Society of Sports Nutrition confirms taking Branched-chain amino acids (BCAA) supplements before and after exercise can reduce muscle damage induced by resistance training.

Exercise-induced muscle damage (EIMD) is known to decrease muscle function and

causes soreness and discomfort. And recent research shows branched-chain amino acid supplementation boosts protein synthesis and reduces muscle protein breakdown. 

The current study led by Glyn Howatson of School of Life Sciences, Northumbria University, Newcastle upon Tyne, UK and colleagues was intended to examine how these amino acids affect markers of muscle damage elicited in trained volunteers who practiced resistance training.

For the study, twelve men at an average age of 23 years with a mean body mass index of 25 kg/m2 were randomly assigned to receiving a supplement of branched chain amino acids or a placebo. The damaging exercise included 100 consecutive

drop-jumps. Markers of muscle damages measured immediately before the exercise and at 24, 48, 72 and 96 hours postexercise included creatine kinase, maximal voluntary contraction, muscle soreness, vertical jump, thigh circumference and calf circumference.

Those who took amino acid supplements were found to have a significant reduction in creatine kinase efflux and muscle soreness, compared to the placebo. The recovery of maximal voluntary contraction was found greater in the BCAA group compared to the controls. 

There was no difference in the vertical jump, thigh circumference and calf circumference between groups.

The researchers concluded "The present study has shown that BCAA (branched chain amino acids) administered before and following damaging resistance exercise reduces indices of muscle damage and accelerates recovery in resistance-trained males. It seems likely that BCAA provided greater bioavailablity of substrate to improve protein synthesis and thereby the extent of secondary muscle damage associated with strenuous resistance exercise."

Branched chain amino acids include leucine, isoleucine and valine. These amino acids are among the nine essential amino acids for humans, accounting for 35 percent of the essential amino acids in muscle protein and 40 percent of the preformed amino acids required by mammals, according to wikipedia.

In addition to being taken as a dietary supplement for bodybuilding or preventing muscle damage during physical exercise, branched chain amino acids have been used clinically to help recovery of burn patients and to treat some cases of hepatic encephalopathy.

Branched chain amino acids are not only important for men, but also for women because both men and women, particularly the older, need to maintain their muscle health. Strong muscle can be helpful for women with bone disease like osteoporosis.