Although there may be slight contradictions in pre-existing
research regarding BCAA supplementation, there is enough positive
scientific evidence to warrant its usage in high performance
athletes. From numerous studies, it is clear that BCAA's have
a significant role in increasing overall conditioning factors
such as aerobic and anaerobic capacities, by improving physiological
markers such as: red blood cell count, hemoglobin, hematocrit,
serum albumin, fasting glucose levels, a decrease in creatine
phophokinase, increased glycogenesis, and even rapid alleviation
of muscle inflammation. Other positive attributes associated
with BCAA's as shown by current scientific literature includes:
increased muscle recovery, especially after intense eccentric
exercise, alleviation of short term decrements in performance
commonly associated with overreaching, improvements in plasma
levels of BCAA's (often linked with fatigue), and may aid in
the healing of injuries, sickness, and trauma. There may also
be strength and muscle mass increases accompanied by BCAA supplementation.
However, further research is needed to determine whether this
is a direct or indirect effect of BCAA supplementation.
According to consumerlab.com, there is no apparent toxicity or
danger associated with BCAA supplementation. ConsumerLab also
recommends anywhere from 1-12 grams. The typical ratio of BCAA's
is 50% leucine, 25% isoleucine, and 25% valine. This also lines
up with the most current research on BCAA supplementation. BCAA's
should be taken with water before and after training with any
other pre or post workout supplement.
According to consumerlab.com and other valid sources, some of
the best BCAA products include: Iron-Tech, Essential Liquid Amino
Complex, AST BCAA, MRM BCAA+G, Precision Engineered BCAA, Beverly
International Muscularity, Optimum Nutrition BCAA, Controlled
Labs Purple Wraath, and Ultimate Nutrition BCAA.
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Effect of a selected amino acid mixture on the recovery from
muscle fatigue during and after eccentric contraction exercise
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