Definition: "An ergogenic aid is any substance or phenomenon that enhances performance "
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21.01.2016 |
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Effect of BCAAs on muscles is dose dependent
Whether bodybuilders, fitness fanatics or other strength athletes actually build up extra muscle mass by taking BCAAs depends on the dose. We, the ignoramus compilers of this free webzine, drew this conclusion after reading two older studies on the effect of BCAA supplementation.
BCAAs
You can find our postings on BCAAs here.
Most of the studies in which lab animals or humans were given BCAAs focus on markers. The researchers looked at molecules that are assumed to reveal how much muscle protein organisms build up or how much fat they break down. But there are few studies in which researchers have just directly measured the amount of strength or muscle bodybuilders built up.
Study
Half of the men took 4.5 g BCAAs half an hour before and half an hour after the training session. So they took a total of 9 g BCAAs per day.
At the end of the trial the subjects who had taken BCAAs had built up more lean body mass than the subjects in the placebo group. What's more, the subjects in the BCAA group had lost a little bit of fat mass, while the subjects in the placebo group had gained a little bit of fat. But the differences between the groups were not statistically significant.
Another study
The researchers divided their subjects into three groups. During the training period one group was given a supplement containing 28 g fast carbohydrates, another a supplement containing 28 g whey, and the third a supplement containing 14 g BCAAs.
The figure below shows that the BCAA group built up more muscle mass and strength than the other groups.
The 2009 study was financed by Scivation by the way. [scivation.com]
Conclusion
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