Combined effect of branched-chain amino acids and taurine supplementation on delayed onset muscle soreness and muscle damage in high-intensity eccentric exercise
Ra SG, et al
Published in Journal of the International Society of Sports Nutrition
Methodology
Randomised four-arm trial (placebo, BCAA, taurine, combined); 3.2 g BCAA and 2.0 g taurine or matching placebos three times daily for two weeks before and three days after eccentric elbow flexor exercise; outcomes visual analogue soreness, upper arm circumference, creatine kinase, LDH, aldolase and 8-OHdG.
Key Findings
36 untrained men (mean age 22.5) were assigned to four groups taking 3.2 g branched-chain amino acids and/or 2.0 g taurine three times daily for two weeks before and three days after eccentric elbow flexor exercise. In the combined BCAA plus taurine group, soreness on the visual analogue scale and the oxidative damage marker 8-OHdG were significantly lower than placebo two days after exercise, arm circumference was lower at days two and three, and lactate dehydrogenase was lower from day one to three. Areas under the curve for arm circumference, LDH and aldolase were also significantly lower than placebo.
Conclusions
BCAA plus taurine before and after exercise may attenuate exercise-induced DOMS and muscle damage.
Limitations
Only nine men per group, all young and untrained, using a single bout of eccentric exercise; the benefit appeared for the combination rather than either supplement alone, and the study does not address athletic performance.
Supplements Studied
A combination of 3.2 g BCAA and 2.0 g taurine, three times a day, for two weeks prior to and three days after exercise may be a useful nutritional strategy for attenuating exercise-induced DOMS and muscle damage.
A combination of 3.2 g BCAA and 2.0 g taurine, three times a day, for two weeks prior to and three days after exercise may be a useful nutritional strategy for attenuating exercise-induced DOMS and muscle damage.
Related Health Concerns
Study Details
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