BCAAs and Protein Synthesis

How do BCAAs Increase Muscle Protein Synthesis

What does the research say about BCAAs promoting protein synthesis?

Study 1: Branched-chain amino acids and muscle protein synthesis in humans: myth or reality?³

Study 2: A high proportion of leucine is required for optimal stimulation of the rate of muscle protein synthesis by essential amino acids in the elderly⁴

Study 3: Supplementation of a suboptimal protein dose with leucine or essential amino acids: effects on myofibrillar protein synthesis at rest and following resistance exercise in men⁵

The Bottom Line — Do BCAAs increase protein synthesis?

References

  1. Jackman, S. R., & Witard, O. C. (2017). Branched-Chain Amino Acid Ingestion Stimulates Muscle Myofibrillar Protein Synthesis following Resistance Exercise in Humans. Frontiers in Physiology,8. doi:10.3389/fphys.2017.00390
  2. Zheng, L., & Wei, H. (2017). Effects of Supplementation of Branched-Chain Amino Acids to Reduced-Protein Diet on Skeletal Muscle Protein Synthesis and Degradation in the Fed and Fasted States in a Piglet Model. Nutrients,9(1), 17. doi:10.3390/nu9010017
  3. Wolfe, R. R. (2017). Branched-chain amino acids and muscle protein synthesis in humans: Myth or reality? Journal of the International Society of Sports Nutrition,14(1). doi:10.1186/s12970–017–0184–9
  4. Katsanos, C. S., & Kobayashi, H. (2006). A high proportion of leucine is required for optimal stimulation of the rate of muscle protein synthesis by essential amino acids in the elderly. American Journal of Physiology-Endocrinology and Metabolism,291(2). doi:10.1152/ajpendo.00488.2005
  5. Churchward-Venne, T. A., & Burd, N. A. (2012). Supplementation of a suboptimal protein dose with leucine or essential amino acids: Effects on myofibrillar protein synthesis at rest and following resistance exercise in men. The Journal of Physiology,590(11), 2751–2765. doi:10.1113/jphysiol.2012.228833

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