Synopsis

Source of validity: Scientific
Rating (out of 5): 3

Amino acids are commonly used as athletic and exercise aids, with particular focus on branched-chain amino acids (BCAAs) and essential amino acids (EAAs). Scientific evidence suggests that amino acids play a role in muscle protein synthesis, exercise recovery, and the reduction of exercise-induced muscle soreness. BCAAs—leucine, isoleucine, and valine—are the most studied, and they are believed to reduce muscle breakdown during exercise and promote muscle repair after exercise. Several studies demonstrate that BCAA supplementation can modestly reduce muscle soreness and may help attenuate muscle damage following intense or prolonged exercise. Additionally, leucine is recognized as a key regulator of the mTOR pathway, which is central to muscle protein synthesis.

However, the magnitude of these benefits is generally small, and results can vary based on the population studied, the type and duration of exercise, and the form and dosage of amino acids used. Some studies indicate improvements in strength and muscle mass when amino acids are combined with resistance training, but the effects are often not greater than those achieved with adequate protein intake from whole foods. Overall, while there is scientific support for the use of amino acids as exercise aids, especially regarding muscle recovery and reduced soreness, the evidence is moderate and does not unequivocally support large performance enhancements in well-nourished individuals.

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Douglas Laboratories Free Form Amino