30 Seconds SummaryResearch Spotlight: Can essential amino acid supplementation reduce DOMS?
- Delayed onset muscle soreness (DOMS) is typically caused by intense, novel exercise, prompting a study into whether essential amino acid (EAA) supplementation can mitigate muscle soreness and damage.
- The study involved 23 untrained men who received either 15g of EAAs with 15g of sucrose or a placebo consisting of 30g of sucrose after completing 8 sets of 6 bench press reps with slow, 4-second eccentric movements.
- Supplementation occurred immediately post-workout and continued for 6 days, with subjects generally consuming around 1.2 g/kg/day of protein.
- Results showed that EAAs did not significantly reduce markers of muscle damage like creatine kinase (CK) or myoglobin (Mb), though the data interpretation is cautioned due to unclear presentation and atypical low peak values in many subjects.
- Muscle soreness was not significantly reduced by EAA supplementation, indicating limited effects on perceived discomfort post-exercise.
- Literature suggests that BCAA and EAA supplementation might modestly speed recovery after intense and unfamiliar exercise, particularly in untrained individuals, but the benefits decrease as one becomes more accustomed to the exercise.
- A well-balanced intake of complete proteins, or a mix of incomplete proteins, generally suffices for recovery support, but EAA supplementation could be beneficial if optimal protein intake isn't possible post-extreme exercise.
Stronger By Science
Eric Trexler
