Benefits of BCAA Supplementation for Muscular Strength and Size: Are There Any?
A narrative review.
This study examines the effects of branched-chain amino acid (BCAA) supplementation on muscle strength and hypertrophy. The researchers conducted a comprehensive review of existing literature to evaluate the efficacy of BCAA supplements for enhancing muscular adaptations.
PMID: 33741748
Key Points
BCAAs, particularly leucine, play a crucial role in muscle protein metabolism.
The effectiveness of BCAA supplementation depends on various factors, including diet, resistance training, timing, and population demographics.
Adequate protein intake is more important than isolated BCAA supplementation for maximising muscle protein synthesis (MPS).
Aim and Methods
The study aimed to critically review current literature on BCAA and leucine supplementation for muscle strength and hypertrophy. The researchers analysed both acute and longitudinal research to draw evidence-based conclusions.
Results
BCAA supplementation alone is less effective than whole protein sources for stimulating MPS.
Leucine is the primary driver of MPS, with a threshold of 2-3g needed to maximise the response.
Resistance training increases the need for essential amino acids (EAA) to optimise MPS.
Older adults require higher doses of leucine (∼3g) or high-quality protein (∼30-35g) to overcome age-related anabolic resistance.
