BCAA

[Rich Knapp]

Sports Med Phys Fitness. 2011 Mar;51(1):82-8.
Branched-chain amino acids supplementation enhances exercise capacity and lipid oxidation during endurance exercise after muscle glycogen depletion.
Gualano AB, Bozza T, Lopes De Campos P, Roschel H, Dos Santos Costa A, Luiz Marquezi M, Benatti F, Herbert Lancha Junior A.
SourceSchool of Physical Education and Sport, University of Sao Paulo, Sao Paulo, SP, Brazil. gualano@usp.br

Abstract
AIM: It has been demonstrated that branched-chain amino acids (BCAA) transaminase activation occurs simultaneously with exercise-induced muscle glycogen reduction, suggesting that BCAA supplementation might play an energetic role in this condition. This study aimed to test whether BCAA supplementation enhances exercise capacity and lipid oxidation in glycogen-depleted subjects.

METHODS: Using a double-blind cross-over design, volunteers (N.=7) were randomly assigned to either the BCAA (300 mg . kg . day -1) or the placebo (maltodextrine) for 3 days. On the second day, subjects were submitted to an exercise-induced glycogen depletion protocol. They then performed an exhaustive exercise test on the third day, after which time to exhaustion, respiratory exchange ratio (RER), plasma glucose, free fatty acids (FFA), blood ketones and lactate were determined. BCAA supplementation promoted a greater resistance to fatigue when compared to the placebo (+17.2%). Moreover, subjects supplemented with BCAA showed reduced RER and higher plasma glucose levels during the exhaustive exercise test.

CONCLUSION: In conclusion, BCAA supplementation increases resistance to fatigue and enhances lipid oxidation during exercise in glycogen-depleted subjects.

[Chillen]

Thanks for posting this Rich.

[bamazav]

Good post. I have been using BCAA intra workout for a while now. Still hear conflicting info on Glutamine, but I still use some that has it in the mix.

[BigJosh]

Great info Rich! I am a fan of the intraworkout BCAA's and it's good to know I'm not wasting my money.