Muscella Antonella, Felline Maurizio, Marsigliante Santo
Department of Biological and Environmental Science and Technologies (DiSTeBA), University of Salento, 73100 Lecce, Italy.
Sports (Basel). 2024 Oct 11;12(10):275. doi: 10.3390/sports12100275.
Branched-chain amino acids (BCAAs) are widely studied for their effects on muscle recovery and performance.
This study examined the effects of BCAA supplementation on anthropometric data, physical performance, delayed onset muscle soreness (DOMS), and fatigue in recreational weightlifters.
The trial involved 100 participants (50 men and 50 women), randomized into BCAA and placebo groups. Subjects in the BCAA group took five daily capsules of 500 mg L-leucine, 250 mg L-isoleucine, and 250 mg L-valine for six months. A two-way ANOVA was used to analyze the main and interaction effects of sex and treatment.
Notable findings include significant improvements in muscle recovery, as indicated by reduced DOMS, particularly in women who showed a decrement of 18.1 ± 9.4 mm compared to 0.8 ± 1.2 mm in the placebo group of a horizontal 100 mm line. Fatigue perception was also significantly lower in the BCAA group, with women reporting a greater decrease (2.6 ± 1.5 scores) compared to the placebo group (0.6 ± 0.7 scores). Strength gains were prominent, especially in men, with a 10% increase in bench press maximum observed in the BCAA group. The interaction between sex and treatment was significant, suggesting sex-specific responses to BCAA supplementation.
These results underscore the effectiveness of BCAA supplementation in enhancing muscle recovery, reducing fatigue, and improving strength. This study also highlights sex-specific responses, with women benefiting more in terms of DOMS and fatigue reduction, while men experienced greater strength gains, suggesting a need for tailored supplementation strategies.
支链氨基酸（BCAAs）因其对肌肉恢复和表现的影响而受到广泛研究。
本研究考察了补充支链氨基酸对休闲举重运动员人体测量数据、身体表现、延迟性肌肉酸痛（DOMS）和疲劳的影响。
该试验涉及100名参与者（50名男性和50名女性），随机分为支链氨基酸组和安慰剂组。支链氨基酸组的受试者每天服用5粒胶囊，每粒含500毫克L-亮氨酸、250毫克L-异亮氨酸和250毫克L-缬氨酸，持续6个月。采用双向方差分析来分析性别和治疗的主要及交互作用。
显著的发现包括肌肉恢复有显著改善，表现为DOMS减轻，特别是女性，在一条100毫米的水平线上，与安慰剂组的0.8±1.2毫米相比，下降了18.1±9.4毫米。支链氨基酸组的疲劳感也显著降低，女性报告的下降幅度（2.6±1.5分）比安慰剂组（0.6±0.7分）更大。力量增长显著，尤其是男性，支链氨基酸组的卧推最大值增加了10%。性别与治疗之间的交互作用显著，表明对补充支链氨基酸有性别特异性反应。
这些结果强调了补充支链氨基酸在促进肌肉恢复、减轻疲劳和提高力量方面的有效性。本研究还突出了性别特异性反应，女性在减轻DOMS和疲劳方面受益更多，而男性力量增长更大，这表明需要制定针对性的补充策略。
