BCAA é um dos suplementos mais antigos e mais usados por praticantes de atividade física. Mas não há qualquer evidência científica que justifique seu uso!
Referências:
Borgenvik M, Apró W, Blomstrand E. Intake of branched-chain amino acids influences the levels of MAFbx mRNA and MuRF-1 total protein in resting and exercising human muscle. Am J Physiol Endocrinol Metab. 2012 Mar 1;302(5):E510-21.
Churchward-Venne TA, Breen L, Di Donato DM, Hector AJ, Mitchell CJ, Moore DR, Stellingwerff T, Breuille D, Offord EA, Baker SK, Phillips SM. Leucine supplementation of a low-protein mixed macronutrient beverage enhances myofibrillar protein synthesis in young men: a double-blind, randomized trial.Am J Clin Nutr. 2014 Feb;99(2):276-86
Ferreira MP, Li R, Cooke M, Kreider RB, Willoughby DS. Periexercise coingestion of branched-chain amino acids and carbohydrate in men does not preferentially augment resistance exercise-induced increases in phosphatidylinositol 3 kinase/protein kinase B-mammalian target of rapamycin pathway markers indicative of muscle protein synthesis. Nutr Res. 2014 Mar;34(3):191-8. doi: 10.1016/j.nutres.2013.12.007. Epub 2014 Jan 3.
Louard RJ, Barrett EJ, Gelfand RA. Overnight branched-chain amino acid infusion causes sustained suppression of muscle proteolysis. Metabolism. 1995 Apr;44(4):424-9.
Smith JW, Krings BM, Shepherd BD, Waldman HS, Basham SA, McAllister MJ. Effects of carbohydrate and branched-chain amino acid beverage ingestion during acute upper body resistance exercise on performance and postexercise hormone response. Appl Physiol Nutr Metab. 2018 May;43(5):504-509
Spillane M, Emerson C, Willoughby DS. The effects of 8 weeks of heavy resistance training and branched-chain amino acid supplementation on body composition and muscle performance. Nutr Health. 2012 Oct;21(4):263-73
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