FitProven
Evidence Breakdown
Based on 3 studies
Evidence map
For & against, at a glance
Systematic Review
Pro
Fouré A & Bendahan D · 2017NutrientsSystematic review of 11 studies examining BCAA supplementation and exercise-induced muscle damage. The authors found moderate evidence that BCAA supplementation may reduce muscle damage markers and accelerate recovery, particularly when consumed before exercise. However, the effects on actual hypertrophy were less clear.
0.63
Systematic review of 11 studies examining BCAA supplementation and exercise-induced muscle damage. The authors found moderate evidence that BCAA supplementation may reduce muscle damage markers and accelerate recovery, particularly when consumed before exercise. However, the effects on actual hypertrophy were less clear.
Design Systematic Review (0.9) × quality 0.70 = impact 0.63
View sourceRCT
Con
Jackman SR et al. · 2017Frontiers in PhysiologyRCT comparing BCAA supplementation to whey protein and placebo after resistance exercise. While BCAAs stimulated muscle protein synthesis 22% more than placebo, whey protein stimulated synthesis 50% more than BCAAs. The authors concluded that BCAAs alone are an insufficient stimulus for maximal muscle protein synthesis.
0.60
RCT comparing BCAA supplementation to whey protein and placebo after resistance exercise. While BCAAs stimulated muscle protein synthesis 22% more than placebo, whey protein stimulated synthesis 50% more than BCAAs. The authors concluded that BCAAs alone are an insufficient stimulus for maximal muscle protein synthesis.
Design RCT (0.8) × quality 0.75 = impact 0.60
View sourceNarrative Review
Con
Wolfe RR · 2017Journal of the International Society of Sports NutritionThis review concluded that BCAAs alone cannot promote muscle protein synthesis to a greater extent than the rate at which other essential amino acids become available. The claim that BCAAs stimulate muscle protein synthesis independently of other amino acids was not supported. The author argued that a complete protein source is necessary for a meaningful anabolic response.
0.24
This review concluded that BCAAs alone cannot promote muscle protein synthesis to a greater extent than the rate at which other essential amino acids become available. The claim that BCAAs stimulate muscle protein synthesis independently of other amino acids was not supported. The author argued that a complete protein source is necessary for a meaningful anabolic response.
Design Narrative Review (0.3) × quality 0.80 = impact 0.24
View sourceSystematic Review
Pro
Fouré A & Bendahan D · 2017NutrientsSystematic review of 11 studies examining BCAA supplementation and exercise-induced muscle damage. The authors found moderate evidence that BCAA supplementation may reduce muscle damage markers and accelerate recovery, particularly when consumed before exercise. However, the effects on actual hypertrophy were less clear.
0.63
Systematic review of 11 studies examining BCAA supplementation and exercise-induced muscle damage. The authors found moderate evidence that BCAA supplementation may reduce muscle damage markers and accelerate recovery, particularly when consumed before exercise. However, the effects on actual hypertrophy were less clear.
Design Systematic Review (0.9) × quality 0.70 = impact 0.63
View sourceRCT
Con
Jackman SR et al. · 2017Frontiers in PhysiologyRCT comparing BCAA supplementation to whey protein and placebo after resistance exercise. While BCAAs stimulated muscle protein synthesis 22% more than placebo, whey protein stimulated synthesis 50% more than BCAAs. The authors concluded that BCAAs alone are an insufficient stimulus for maximal muscle protein synthesis.
0.60
RCT comparing BCAA supplementation to whey protein and placebo after resistance exercise. While BCAAs stimulated muscle protein synthesis 22% more than placebo, whey protein stimulated synthesis 50% more than BCAAs. The authors concluded that BCAAs alone are an insufficient stimulus for maximal muscle protein synthesis.
Design RCT (0.8) × quality 0.75 = impact 0.60
View sourceNarrative Review
Con
Wolfe RR · 2017Journal of the International Society of Sports NutritionThis review concluded that BCAAs alone cannot promote muscle protein synthesis to a greater extent than the rate at which other essential amino acids become available. The claim that BCAAs stimulate muscle protein synthesis independently of other amino acids was not supported. The author argued that a complete protein source is necessary for a meaningful anabolic response.
0.24
This review concluded that BCAAs alone cannot promote muscle protein synthesis to a greater extent than the rate at which other essential amino acids become available. The claim that BCAAs stimulate muscle protein synthesis independently of other amino acids was not supported. The author argued that a complete protein source is necessary for a meaningful anabolic response.
Design Narrative Review (0.3) × quality 0.80 = impact 0.24
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Evidence
PRO (1)
PRO Systematic Review 0.70 Fouré A, Bendahan D (2017)
Systematic review of 11 studies examining BCAA supplementation and exercise-induced muscle damage. The authors found moderate evidence that BCAA supplementation may reduce muscle damage markers and accelerate recovery, particularly when consumed before exercise. However, the effects on actual hypertrophy were less clear.
Nutrients
AGAINST (2)
AGAINST Narrative Review 0.80 Wolfe RR (2017)
This review concluded that BCAAs alone cannot promote muscle protein synthesis to a greater extent than the rate at which other essential amino acids become available. The claim that BCAAs stimulate muscle protein synthesis independently of other amino acids was not supported. The author argued that a complete protein source is necessary for a meaningful anabolic response.
Journal of the International Society of Sports Nutrition
AGAINST RCT 0.75 Jackman SR, Witard OC et al. (2017)
RCT comparing BCAA supplementation to whey protein and placebo after resistance exercise. While BCAAs stimulated muscle protein synthesis 22% more than placebo, whey protein stimulated synthesis 50% more than BCAAs. The authors concluded that BCAAs alone are an insufficient stimulus for maximal muscle protein synthesis.
Frontiers in Physiology