Volume 29, Issue 163, September 2025

Branched-Chain Amino Acid Supplementation in Sports. A Literature Review on Its Role in Mitigating Muscle Soreness and Enhancing Training Efficacy

Wiktor Żyro^1♦, Michał Stasiak², Karolina Woźniak¹, Adam Woźniak¹, Franciszek Glapiński², Katarzyna Żyro³, Klaudia Malec²

¹St. Anne's Trauma Surgery Hospital, Barska Str. 16/20, 02-315 Warsaw, Poland
²Central Clinical Hospital, 1a Banacha Str. 02-097 Warsaw, Poland
³Independent Public Health Care Facilities in Pruszków, al. Armii Krajowej 2/4, 05-800 Pruszków, Poland

^♦Corresponding author
Wiktor Żyro, St. Anne's Trauma Surgery Hospital, Barska Str. 16/20, 02-315 Warsaw, Poland

ABSTRACT

Athletes commonly use branched-chain amino acids to hasten recovery and decrease muscle soreness thus leading to increase in training frequency. Studies indicate that BCAA may modestly reduce delayed-onset muscle soreness. This effect seems to be greater when consumed both before and after the exercise. The evidence indicates a moderately increased efficacy of such intervention in untrained individuals and in specific muscle lengthening (eccentric) exercises. However, findings in the area of physical performance remain questionable. Some trials show limited improvements in strength and endurance in untrained individuals. Trials that evaluate fit individuals report no significant benefits. The lack of universal training protocol makes comparisons between different studies difficult and longterm efficacy remains unclear. Overall, BCAA may serve as a useful recovery aid in specific contexts, though their effectiveness as a standalone support appears vague and data concerning long-term effects is lacking.

Keywords: BCAA supplementation, branched-chain amino acids supplementation, delayed-onset muscle soreness, exercise induced muscle damage, physical exercise, isoleucine, valine, leucine

Medical Science, 2025, 29, e164ms3705

PDF

DOI: https://doi.org/10.54905/disssi.v29i163.e164ms3705

Published: 14 September 2025