Branched-Chain Amino Acids

Anabolic signaling +mTOR

Muscle preservation +gains

Muscle mass↑, breakdown↓

Fat loss, insulin↑

Frailty/Walking +0.7

Strength/Muscle +5–15%

Muscle sparing/anabolism +

Endurance/performance +

Anabolic recovery +MPS

Lower breakdown -CK

Glycogen sparing +135%

Anabolism +MPS

Proteolysis ↓ balance

+2d N balance

Protein gain +BCAA

Protein breakdown -BCAA

BCAA/Leu: better endurance

Lower fatigue, +performance

Less fatigue, better endurance

Reduced damage, faster recovery

Less soreness, CK↓

Soreness↓, recovery↑