Skip to content

Advertisement

Journal of the International Society of Sports Nutrition

What do you think about BMC? Take part in

Open Access

Consuming a supplement containing branched-chain amino acids during a resistance-training program increases lean mass, muscle strength and fat loss

  • Jim Stoppani1Email author,
  • Timothy Scheett2,
  • James Pena1,
  • Chuck Rudolph3 and
  • Derek Charlebois3
Journal of the International Society of Sports Nutrition20096(Suppl 1):P1

https://doi.org/10.1186/1550-2783-6-S1-P1

Published: 31 July 2009

Background

A randomized, double-blind study was performed to evaluate the efficacy of consuming a supplement containing branched-chain amino acids (BCAAs) during an eight-week resistance-training program.

Methods

Thirty-six strength-trained males with a minimum of two years resistance-training experience (25.5 yrs, 177.7 cm, 85.2 kg and 9.3% body fat) were randomly assigned to receive either 14 grams of BCAAs (n = 12), 28 grams of whey protein (n = 12), or 28 grams of carbohydrates from a sports drink (n = 12) while performing an eight-week resistance-training program. Participants followed a periodized, whole-body training program that involved training all major muscle groups once per week using a four-day training split. Subjects body weight, body composition, and 10-rep max on the bench press and squat were determined before and after the eight-week training program. Subjects followed a standardized diet while following the program.

Results

All groups had a 100% compliance with the study protocol. The BCAA group experienced a significantly greater gain in body weight than the whey group (2 ± 1 kg vs. 1 ± 1 kg; p < 0.02) and the carbohydrate group (2 ± 1 kg vs. 1 ± 1 kg; p < 0.01). For lean mass, the BCAA group gained significantly greater lean mass than the whey group (4 ± 1 kg vs. 2 ± 1 kg; p < 0.01) and the carbohydrate group (4 ± 1 kg vs. 1 ± 1 kg; p < 0.01). The whey group also gained significantly more lean mass than the carbohydrate group (2 ± 1 kg vs. 1 ± 1 kg; p < 0.02). BCAA group decreased their percent body fat significantly more than the whey group (2 ± 1% vs. 1 ± 1%; p = 0.039) and the carbohydrate group (2 ± 1% vs. 1 ± 1%; p < 0.01). Muscular strength was significantly greater in the BCAA group on the 10-RM bench press than the whey group (6 ± 3 kg vs. 3 ± 2 kg; p < 0.01) and the carbohydrate group (6 ± 3 kg vs. 2 ± 2 kg; p < 0.01). For the squat, the BCAA group gained significantly more strength on their 10-RM than the whey group (11 ± 5 kg vs. 5 ± 3 kg; p < 0.01) and the carbohydrate group (11 ± 5 kg vs. 3 ± 2 kg; p < 0.01).

Conclusion

Ingestion of a supplement containing BCAAs while following an 8-week resistance training program resulted in a greater decrease in percent body fat, an increase in lean mass, and 10-RM strength gains on the bench press and squat vs. ingestion of a whey supplement or a sports drink. In addition, the ingestion of a whey protein supplement resulted in greater lean mass gains than ingestion of a sports drink.

Declarations

Acknowledgements

The authors would like to thank Scivation, Inc., Graham, NC, for funding this research.

Authors’ Affiliations

(1)
Weider Research Group
(2)
College of Charleston
(3)
Ekawa Performance Training

Copyright

© Stoppani et al; licensee BioMed Central Ltd. 2009

This article is published under license to BioMed Central Ltd.

Advertisement