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

Abstract

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 fourday 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.