Synopsis

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

Branched-chain amino acids (BCAAs), which include leucine, isoleucine, and valine, are essential amino acids that play a significant role in muscle protein synthesis. Scientific evidence supports their use in the management of muscle tone, particularly in cases where muscle wasting or weakness is a concern, such as in elderly populations, patients with chronic diseases (e.g., liver cirrhosis), or those experiencing muscle atrophy from disuse or illness. BCAAs, especially leucine, stimulate the mTOR pathway, which is crucial for initiating protein synthesis in muscle tissue. Multiple clinical trials and meta-analyses have shown that BCAA supplementation can help preserve or slightly increase muscle mass and function, especially when dietary protein intake is insufficient or during periods of catabolic stress. However, the benefit in healthy individuals or athletes with adequate protein intake is less clear, as most high-protein diets already provide sufficient BCAAs.

While BCAAs are sometimes marketed for improving "muscle tone" in the fitness context, the term "muscle tone" is often misused. Scientifically, BCAAs support muscle maintenance and recovery rather than directly increasing baseline muscle tone (resting muscle tension). Overall, the evidence is moderate (rated 3/5), with stronger support in clinical populations at risk of muscle loss and less robust effects in healthy individuals.

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