| Do branched-chain amino acids really
work to increase muscle gain? A 1997 study published in the Italian journal Medicina
Dello Sport investigated the effect of taking supplemental branched-chain amino acids
(leucine, isoleucine, and valine) on bodybuilding progress. The study involved 31 male
bodybuilders between ages 18 and 34, all of whom were drug-free. All these athletes had at
least two years of training experience, and were divided into two groups: 16 subjects
ingested a placebo and 15 others ingested 0.2g per kilogram (2.2 pounds) of a
branched-chain amino acid supplement 30 minutes before training and 30 minutes after the
workout. The results showed that while body
weight increased in both groups, those taking the BCAA
supplement showed greater weight gains. Analysis of the composition of this weight
increase in the BCAA group showed an increase in muscle mass in both the legs and arms,
with no changes in the trunk area of the body. In contrast, those taking the placebo
showed no muscle mass gains in these areas. The BCAA group also showed strength gains in
both the squat and bench press, while those ingesting the placebo got stronger only in the
squat exercise.
Dosage Guidelines: The authors of the study to
suggest that BCAAs are best taken in two doses of 0.2 g/kilogram of body weight , prior to
and after training.
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Product Recommendations |
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