BCAAs for endurance athletes ππ«
Are they worth the investment?
Branched-Chain Amino Acids and Inflammation Management in Endurance Sports: Molecular Mechanisms and Practical Implications
Study Details
This new review paper summarised the available evidence for BCAA supplementation in endurance athletes with a focus on reducingβ¦
π₯ Muscle damage
π₯ Inflammation
Here are the key findings and applications β¬οΈ
Key Findings
BCAAs may enhance recovery throughβ¦
1οΈβ£ Reducing inflammation (β TNF-Ξ±, IL-6).
2οΈβ£ Supporting inflammation resolution
3οΈβ£ Enhancing muscle regeneration (activating mTOR/PI3K-Akt)
Evidence shows that BCAAs can benefit the following athletes β¬οΈ
Ultra-marathon runners πββοΈ
π 5 - 10 g/day
β° Pre- and post-race
β Reduces muscle soreness, speeds recovery by 20%
Triathletes πββοΈπ΄ββοΈπββοΈ
π 15 g/day
β° Post-training
β Decreases muscle damage markers by 25%
Swimmers π
π 18 - 20 g/day
β° Pre- and post-training
β Improves recovery, reduces fatigue by 18%
Cyclists π΄
π 84 mg/kg
β° During training
β Improves endurance, reduces fatigue during sessions
BCAAs may offer additional benefits when combined with nutrients:
Proteinπ₯€
π +20% Muscle Repair
Carbohydrates π
π +15% Endurance
Antioxidants π«
π β18% Oxidative Stress
Conclusion
BCAAs may be a useful strategy for endurance athletes, and may offer significant benefits when combined with other nutrients as part of recovery protocols π
Reference
https://pubmed.ncbi.nlm.nih.gov/40284200/
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