SummaryīCAAs may help promote blood sugar management, at least in some cases. More studies are needed before strong conclusions can be drawn. In 10 participants, blood sugar levels were reduced, while 17 participants experienced no effects ( 34). In humans, effects also seem to vary between participants.įor example, in one recent study participants with liver disease were given 12.5 grams of BCAAs three times per day. That said, many of these studies were done on animals or cells, which means that their results may not be totally applicable to humans. For instance, when BCAAs are combined with a high fat diet, consuming them in supplement form may lead to insulin resistance ( 32, 33). In fact, some even report potential rises in blood sugar levels, depending on the type of diet participants followed. However, in practice, not all studies back up these effects ( 30, 31). Leucine and isoleucine are thought to increase insulin secretion and cause your muscles to take in more sugar from your blood, thereby decreasing your blood sugar levels ( 28, 29). However, the effects may vary from one person to another.īCAAs may also help maintain normal blood sugar levels. SummaryīCAAs taken before or after strength training may reduce muscle soreness following your workout. However, effects may vary based on your gender or the total protein content of your diet ( 19, 24). In some cases, those given BCAAs also performed up to 20% better when they repeated the same strength-training tests 24–48 hours later ( 22, 23). Participants who were given BCAA supplements rated their muscle soreness levels as much as 33% lower than those given a placebo ( 19, 20, 21). Various studies asked participants to rate their muscle soreness levels after performing certain strength-training exercises. This may improve recovery and provide some protection against muscle damage ( 18). One way they may do so is by lowering blood levels of the enzymes creatine kinase and lactate dehydrogenase, which are involved in muscle damage. They may also have an effect on your brain that reduces fatigue.īCAAs may also help your muscles feel less sore after exercise. Your body can use BCAAs to build muscle protein and produce energy. Meanwhile, isoleucine and valine seem more effective at producing energy and regulating your blood sugar levels ( 6, 12). Out of the three, leucine is thought have the biggest impact on your body’s capacity to build muscle proteins ( 3, 11). What’s more, BCAAs may help reduce the fatigue you feel during exercise by reducing the production of serotonin in your brain ( 10). They may also be involved in regulating your blood sugar levels by preserving liver and muscle sugar stores and stimulating your cells to take in sugar from your bloodstream ( 6, 7, 8, 9). Because of this, they are thought to play a role in energy production during exercise ( 2).īCAAs play several other roles in your body.įirst, your body can use them as building blocks for protein and muscle ( 3, 4, 5). Together, they represent around 35–40% of all essential amino acids present in your body and 14–18% of those found in your muscles ( 1).Ĭontrary to most other amino acids, BCAAs are mostly broken down in the muscle, rather than in the liver. BCAAs make up a large chunk of the body’s total amino acid pool.
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