One great advantage of
BCAA
s is that they spare muscle under
hard-training ![](https://lh3.googleusercontent.com/blogger_img_proxy/AEn0k_uRsoGjC-5o9h6pgG30Q4mkr6E-Pu925vTgYnReImD6zWCnYGMuZ7Krqlv0StS7MkxhWSlq20p9NI57Rs9Lf__Oay_dfbkyY64G1ZUDxd-tih5ioIk046wX1LX7qRtIBcHxNPZbSx9NZ3RQTgfFLJvdk3nm32Xef0ibx4a2qlX8xnpUxA=s0-d)
conditions
In an experiment that used swimmers as subjects, one group received BCAA supplements, while another group got a placebo. Those in the
BCAA![](https://lh3.googleusercontent.com/blogger_img_proxy/AEn0k_tt9W5KcFBaJOPv8W2ctsBor5-xZxF5j01el-A0_lQ4WADtsF654VnGPnYgpDyvuln8RxcQAOt0a4P9EPt7RGARhbbeFyGaTVza95baTgQPWZHzHOiJdGyIQHMY-l6KlXVUalk8ntFwS4vqli1HKVV_VwN0nOGrlU0k8y92ysHYV7zK=s0-d)
group experienced decreased muscle breakdown following intensive exercise.
2 Elsewhere, researchers who observed the behavior of rat skeletal muscle found that
BCAA![](https://lh3.googleusercontent.com/blogger_img_proxy/AEn0k_tt9W5KcFBaJOPv8W2ctsBor5-xZxF5j01el-A0_lQ4WADtsF654VnGPnYgpDyvuln8RxcQAOt0a4P9EPt7RGARhbbeFyGaTVza95baTgQPWZHzHOiJdGyIQHMY-l6KlXVUalk8ntFwS4vqli1HKVV_VwN0nOGrlU0k8y92ysHYV7zK=s0-d)
s block catabolic pathways in muscle by activating ubiquitin lysosome
enzymes![](https://lh3.googleusercontent.com/blogger_img_proxy/AEn0k_tUsvST0mo0JPZOZUceJbBQdYSxx9ZzKGaYTRY8leECoizC0Avpo3182l6g0hw5BGR5MmS7Kea5GMNcEWkUzioMDbv3URDLDatlTYslyLEosvjBuuGY3MmoV4KSyXxQQEa9PZQLRp7jMyo7MCvhtmmrsPcAwyTX5IGeo3PEi-eHlkOI9A=s0-d)
.
3
Recent studies show that taking essential amino acids, including
BCAA![](https://lh3.googleusercontent.com/blogger_img_proxy/AEn0k_tt9W5KcFBaJOPv8W2ctsBor5-xZxF5j01el-A0_lQ4WADtsF654VnGPnYgpDyvuln8RxcQAOt0a4P9EPt7RGARhbbeFyGaTVza95baTgQPWZHzHOiJdGyIQHMY-l6KlXVUalk8ntFwS4vqli1HKVV_VwN0nOGrlU0k8y92ysHYV7zK=s0-d)
s, before exercise kick-starts anabolic processes. That's because the increased blood flow you get from
training![](https://lh3.googleusercontent.com/blogger_img_proxy/AEn0k_vPFGVu_4MTRm7bNhQTzLKlsFDtKOjHqNG9bQ-tagUAhw7hdTz44lVrGkxWpYcy5GuEsZm-yTEwLBOkrQMzvgnZ7CmHl1R66-HkkDRum28ZxXmk5At41Xi5Gkm5ZYeZgCS01bSRHo67xZfNti5l5UIk7nextDbEbkgXzWkmDot7xIefQA=s0-d)
promotes greater amino acid entry into
muscle
One study showed that
BCAA![](https://lh3.googleusercontent.com/blogger_img_proxy/AEn0k_tt9W5KcFBaJOPv8W2ctsBor5-xZxF5j01el-A0_lQ4WADtsF654VnGPnYgpDyvuln8RxcQAOt0a4P9EPt7RGARhbbeFyGaTVza95baTgQPWZHzHOiJdGyIQHMY-l6KlXVUalk8ntFwS4vqli1HKVV_VwN0nOGrlU0k8y92ysHYV7zK=s0-d)
s help diminish muscle damage during exercise and block what is called delayed-onset muscle soreness following intense
training![](https://lh3.googleusercontent.com/blogger_img_proxy/AEn0k_vPFGVu_4MTRm7bNhQTzLKlsFDtKOjHqNG9bQ-tagUAhw7hdTz44lVrGkxWpYcy5GuEsZm-yTEwLBOkrQMzvgnZ7CmHl1R66-HkkDRum28ZxXmk5At41Xi5Gkm5ZYeZgCS01bSRHo67xZfNti5l5UIk7nextDbEbkgXzWkmDot7xIefQA=s0-d)
.
4
Sixteen women and 14 men took five grams of
BCAA![](https://lh3.googleusercontent.com/blogger_img_proxy/AEn0k_tt9W5KcFBaJOPv8W2ctsBor5-xZxF5j01el-A0_lQ4WADtsF654VnGPnYgpDyvuln8RxcQAOt0a4P9EPt7RGARhbbeFyGaTVza95baTgQPWZHzHOiJdGyIQHMY-l6KlXVUalk8ntFwS4vqli1HKVV_VwN0nOGrlU0k8y92ysHYV7zK=s0-d)
s prior to doing seven sets of 20-rep
squats![](https://lh3.googleusercontent.com/blogger_img_proxy/AEn0k_vIpEr7mVxt6NqMieeZF3R35LejQBONUK40RYZuPkk33moPU385dZs-ThvYIy9KzAibOFJ0wIPfJrh4S15PrNDNCdsPmNp_uSf2AekC8xfp5HkTUkIwZZBQ4BBm09K5_h3T5g6_zKIxXLR9B09Mze5j08zF-Gkl5jBYdqqRPtcxuIwBTQ=s0-d)
, resting two minutes between sets. Some of the subjects got a placebo. Those who took the
BCAA![](https://lh3.googleusercontent.com/blogger_img_proxy/AEn0k_tt9W5KcFBaJOPv8W2ctsBor5-xZxF5j01el-A0_lQ4WADtsF654VnGPnYgpDyvuln8RxcQAOt0a4P9EPt7RGARhbbeFyGaTVza95baTgQPWZHzHOiJdGyIQHMY-l6KlXVUalk8ntFwS4vqli1HKVV_VwN0nOGrlU0k8y92ysHYV7zK=s0-d)
supplement had significantly less
soreness![](https://lh3.googleusercontent.com/blogger_img_proxy/AEn0k_v7TuRU4Q-UOuVrF2a5Z8mmr3NtvdgsHadpfcV74b1Sv12PB09hSd5vaE9-i7byDahQRzHl1rAuY69Di6u3rJnnsORyoipCae2BNCHoWCIvN0F5lJQZibCo3Ilyql2n-qAMJS1kymBugY0uQRK3qgM5aRhGpdEVyVtgeuiGbVSibg_yiQ=s0-d)
than the placebo group, the effect being more pronounced in the male than female subjects.
The authors suggest that the mechanism may be a combination
BCAA![](https://lh3.googleusercontent.com/blogger_img_proxy/AEn0k_tt9W5KcFBaJOPv8W2ctsBor5-xZxF5j01el-A0_lQ4WADtsF654VnGPnYgpDyvuln8RxcQAOt0a4P9EPt7RGARhbbeFyGaTVza95baTgQPWZHzHOiJdGyIQHMY-l6KlXVUalk8ntFwS4vqli1HKVV_VwN0nOGrlU0k8y92ysHYV7zK=s0-d)
s' blunting
muscle breakdown ![](https://lh3.googleusercontent.com/blogger_img_proxy/AEn0k_sU3nuajg7dXuD8gYpj0bq20XkTUFYdW8GeZrW2jH6bIznTNdklV8wXn-Q7r9aneWxoHEbHgOxAbn84PI8sEu7k_5CCeK-3BvjyaLCeXKQ4wXo0hnshcz0ughpvJ8fpW9mFUVKUMNnr3XtNxT_6zM89gdHBmt44R9YGFraa4iXPQ-O2NQ=s0-d)
and leucine's stimulation of muscle protein synthesis
BCAA
s Help Diminish Muscle Damage During Exercise
And Block Delayed-Onset Muscle Soreness
. http://www.jerrybrainum.com/