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Title : Effect of BCAA in muscles is dose dependent
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Effect of BCAA in muscles is dose dependent

ERGO Log

whether bodybuilders, fitness fanatics or other strength athletes actually build additional muscle mass by taking BCAA dose dependent. We, the ignorant compilers of this free electronic magazine, came to this conclusion after reading two previous studies on the effect of BCAA supplementation.

BCAA
The researchers conducted an experiment in 54 eligible students, of which most did run or walk cycling in his spare time. The subjects followed a training program consisting of continuous sessions of 30 and 60 minutes interval training consisting of sets of four minutes. They did it for a period of 11 weeks.

You can find our publications in BCAA here.

Most of the studies that were given laboratory animals or humans BCAA focus on the markers. The researchers analyzed the molecules are assumed to disclose the amount of muscle proteins accumulate organisms or the amount of fat they decompose. However, there are few studies in which researchers have directly measured simply the amount of force or accumulated bodybuilders muscle.

Study
One exception is the study that Mike Spillane presented in 2013 at the annual meeting of the International Society of Sports Nutrition . In that study it took 19 men to do, for the first time in their lives, weight training for eight weeks. [Journal of the International Society of Sports Nutrition 2013, 10 (Suppl 1) :. P25] [Nutrition and Health, 2012, Vol 21 (4) 263-273.]

Half of the men took 4.5 g BCAA half an hour before and half an hour after the training session. As they took a total of 9 g BCAA per day.

At the end of the test subjects who took BCAA had accumulated lean body mass than subjects in the placebo group. What's more, subjects BCAA group had lost some fat mass, while subjects in the placebo group had gained a little fat. But the differences between the groups were not statistically significant.

Another study
Four years earlier, Jim Stoppani presented a similar study, also at the annual meeting of the International Society of Sports Nutrition. In this study, 36 bodybuilders experienced trained for eight weeks in the same way and followed the same diet.

The researchers divided the subjects into three groups. During the formation of a group it was given a supplement containing 28 g of fast carbs, another a supplement containing 28 g of whey, and the third a supplement containing 14 g of BCAA.

The following figure shows that the BCAA group has more muscle mass and strength than the other groups.

The 2009 study was funded by Scivation indeed. [Scivation.com]

Conclusion
If we are honest, the results of the 2009 study are almost too good to be true . not get us wrong, it is absolutely convinced that in sufficient quantities, the BCAA can help athletes maintain and increase muscle mass. However, an increase of 4 kg of lean body mass in just two months? That's a lot.

Source:
Int J Sports Nutr Soc. 2009; 6 (Suppl 1) :. P1

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