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Bounce back faster: The science of amino acids and post-workout recovery

The amino acid advantage: Studies show BCAAs can lower muscle soreness and damage after exercise

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man drinking sport drink water outside after exercise
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From rest, protein shakes, and hydration, to foam rolling, massage, and compression, we all have our preferred methods of recovery after a grueling workout. One of my go-tos is sipping hibiscus tea with a dash of lemon and some electrolytes. Recently, research has been growing on the benefits of branched-chain amino acids (BCAAs) for post-workout recovery. The three amino acids are leucine, isoleucine, and valine. Most people mix the powder with water or a sports drink. Let’s explore the benefits highlighted in the research.

Bounce back with BCAAs

man drinking water sports drink
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Your muscles and body are trying to repair, rest, and recover following a workout. Researchers have found that taking amino acids within an hour or two after you exercise helps your muscles recover and stimulates muscle protein synthesis. The BCAAs also help replenish the amino acids lost. Some people also like to take them around 10-15 minutes before protein-rich meals to help enhance absorption.

The benefits of BCAAs post-workout

protein shake woman bcaa
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In a systematic review published in the Journal of the American Nutrition Association, the researchers found plenty of benefits of taking BCAAs after exercise, including:

  • Slightly to moderately lowers muscle soreness after exercise.
  • Reduces creatine kinase levels, which are a marker of muscle damage. This could mean muscles are recovering better or experiencing less damage to begin with. However, at least in this research, the BCAAs didn’t impact other biomarkers of muscle damage, such as myoglobin.
  • The BCAA supplements didn’t affect strength or muscle power post-workout.

Dosage makes a difference

-BCAA supplement powder
Howtogym / Unsplash

This research showed that higher doses over time were more effective at reducing markers of muscle damage and muscle soreness compared to lower doses. That being said, doses should be individualized.

The takeaway

man running outside
Ketut Subiyanto / Pexels

BCAAs are essentially the building blocks for protein, and these natural amino acids that your body can’t produce must be sourced from your diet. BCAAs stimulate muscle protein synthesis. More well-designed studies are needed, but this expansive systematic review revealed that taking BCAAs after your workout could help you feel a little less sore and potentially even lower markers of muscle damage. While BCAAs can help with muscle soreness and recovery, keep in mind that the supplement won’t improve athletic performance or strength gains.

Steph Green
Steph Green
Steph Green (Steph Zee) is a singer-songwriter and professional writer with over 12 years of experience in healthcare and…
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