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BCAAs plus taurine may decrease pain after intense exercise
Weekend warriors not used to strenuous exercise can damage muscles and become sore days or hours afterward. Several amino acids, the building blocks of protein, help maintain protein integrity in muscle. This study tested three “branched-chain” amino acids: valine, leucine, and isoleucine; plus another amino acid, taurine, which has anti-inflammatory and antioxidant properties. Participants took a placebo, the branched-chain amino acids alone, taurine alone, or all four amino acids together, for two weeks before and three days after eccentric elbow flexor exercises. Doses were 3,200 mg branched-chain amino acids and 2,000 mg taurine, three times per day.

While there were no effects for placebo or for branched-chain amino acids alone or taurine alone, those who took branched-chain amino acids together with taurine had less muscle pain and lower levels of delayed muscle soreness and muscle damage. Discussing their findings, researchers said taking the four amino acids together could help beginners stick to an exercise program and help competitive athletes train at higher levels.

Reference: Journal of the International Society of Sports Nutrition 2013; 10:51
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