Exercise-induced muscle damage
Supplements studied for Exercise-induced muscle damage.
Overview
SupplementDEX currently indexes Bcaas for exercise-induced muscle damage. See the heatmap and evidence reviews below for the full rating.
Effect graph
Relevant supplements
Relevant supplements sorted by DEX Score.
Studies
Find individual evidence reviews for supplements sorted by DEX Score.
1 supplement for rated at least stars. All purchase bands. No minimum star filter.
Branched Chain Amino Acids (BCAAs)View supplement →
Reconsider purchase·★★★★★
How we scored this▸
- Taking branched-chain amino acids (BCAAs) after exercise can help reduce muscle soreness and lower muscle injury markers, like creatine kinase, for up to two days.
- BCAAs don’t seem to affect other muscle damage markers or make muscles stronger faster.
- The main benefit comes from leucine, one of the BCAAs.
- However, the benefits are small and depend on how much protein you already eat and how much BCAAs you take.
- BCAAs may help with recovery, but results are not guaranteed.
Browse 16 studies·7 meta-analyses
RCTEffect of Timing of Branched-Chain Amino Acid Supplementation on Muscle Recovery after Resistance Training in Healthy Males2025n=12
An RCT of 24 untrained men found post-exercise BCAA reduced muscle soreness at 48 hours after resistance training more than pre-exercise BCAA, without improving jump performance.
- Effect
- Benefit
- Population
- Men
- Participants
- 12
RCTEffect of Timing of Branched-Chain Amino Acid Supplementation on Muscle Recovery after Resistance Training in Healthy Males2025n=12
An RCT of 24 untrained men found post-exercise BCAA reduced muscle soreness at 48 hours after resistance training more than pre-exercise BCAA, without improving jump performance.
- Effect
- Benefit
- Population
- Men
- Participants
- 12
MetaDoes Branched-Chain Amino Acids (BCAAs) Supplementation Attenuate Muscle Damage Markers and Soreness after Resistance Exercise in Trained Males? A Meta-Analysis of Randomized Controlled Trials2021n=479
A meta-analysis of 25 studies (479 participants, mean age 24) found BCAA lowered creatine kinase and muscle soreness 48 hours post-exercise but did not clearly improve performance recovery.
- Effect
- No Benefit
- Participants
- 479
- Avg age
- ~24
MetaDoes Branched-Chain Amino Acids (BCAAs) Supplementation Attenuate Muscle Damage Markers and Soreness after Resistance Exercise in Trained Males? A Meta-Analysis of Randomized Controlled Trials2021
A meta-analysis of trained men found BCAA reduced creatine kinase and soreness after resistance exercise, especially within 24 hours, but not lactate dehydrogenase.
- Effect
- Benefit
- Dose
- 0.2–1.76 g/kg
MetaThe effect of branched-chain amino acid on muscle damage markers and performance following strenuous exercise: a systematic review and meta-analysis2021n=479
A meta-analysis of 25 studies (479 participants, mean age 24) found BCAA lowered creatine kinase and muscle soreness 48 hours post-exercise but did not clearly improve performance recovery.
- Effect
- No Benefit
- Participants
- 479
- Avg age
- ~24
MetaEffect of branched-chain amino acid supplementation on muscle soreness following exercise: a meta-analysis2019n=61
A meta-analysis of 8 BCAA soreness trials (61 participants) found supplementation reduced delayed-onset muscle soreness with an effect size of 0.73 versus placebo.
- Effect
- Benefit
- Population
- Adults
- Participants
- 61
MetaEffect of branched-chain amino acid supplementation on muscle soreness following exercise: a meta-analysis2019n=61
A meta-analysis of 8 BCAA soreness trials (61 participants) found supplementation reduced delayed-onset muscle soreness with an effect size of 0.73 versus placebo.
- Effect
- Benefit
- Population
- Adults
- Participants
- 61
RCTEffect of branched-chain amino acid supplementation on recovery following acute eccentric exercise2018n=20
An RCT of 20 men found BCAA reduced muscle soreness at 48 hours after eccentric exercise, but effects on CK, strength, and jump performance were negligible on a ~1.2 g/kg/day protein diet.
- Effect
- No Benefit
- Dose
- 1.2 g/kg
- Participants
- 20
- Avg age
- 22.3±1.5
RCTEffect of branched-chain amino acid supplementation on recovery following acute eccentric exercise2018n=20
An RCT of 20 men found BCAA reduced muscle soreness at 48 hours after eccentric exercise, but effects on CK, strength, and jump performance were negligible on a ~1.2 g/kg/day protein diet.
- Effect
- No Benefit
- Dose
- 1.2 g/kg
- Participants
- 20
- Avg age
- 22.3±1.5
MetaBranched-chain amino acid supplementation and exercise-induced muscle damage in exercise recovery: a meta-analysis of randomized clinical trials2017n=8
A meta-analysis of 8 trials found BCAA lowered creatine kinase at <24 and 24 hours post-exercise but did not reduce muscle soreness or lactate dehydrogenase.
- Effect
- Benefit
- Participants
- 8
RCTA 7-day oral supplementation with branched-chain amino acids was ineffective to prevent muscle damage during a marathon2014n=25
An RCT of 46 marathon runners found 7 days of 5 g/day BCAA before a race did not improve running pace, muscle power, myoglobin, or muscle pain versus placebo.
- Effect
- No Benefit
- Duration
- 7 days
- Dose
- 5 g/day
- Population
- Athletes
- Participants
- 25
RCTBranched-chain amino acid supplementation and exercise-induced muscle damage in exercise recovery: a meta-analysis of randomized clinical trials2014n=25
An RCT of 46 marathon runners found 7 days of 5 g/day BCAA before a race did not improve running pace, muscle power, myoglobin, or muscle pain versus placebo.
- Effect
- No Benefit
- Duration
- 7 days
- Dose
- 5 g/day
- Population
- Athletes
- Participants
- 25
Clinical trialBranched-chain amino acid ingestion can ameliorate soreness from eccentric exercise2010n=12
An RCT of 24 men found BCAA over 3 days after eccentric knee extensions reduced flexed muscle soreness at 48 and 72 hours but did not improve strength loss or CK versus placebo.
- Effect
- No Benefit
- Duration
- 3 days
- Participants
- 12
Clinical trialBranched-chain amino acid ingestion can ameliorate soreness from eccentric exercise2010n=12
An RCT of 24 men found BCAA over 3 days after eccentric knee extensions reduced flexed muscle soreness at 48 and 72 hours but did not improve strength loss or CK versus placebo.
- Effect
- No Benefit
- Duration
- 3 days
- Participants
- 12
RCTBranched-chain amino acid supplementation attenuates muscle soreness, muscle damage and inflammation during an intensive training program2009
A crossover study of 12 long-distance runners found BCAA-enriched drinks during 3-day intensive training cut muscle soreness 32%, fatigue 24%, and CK, LDH, and elastase versus placebo.
- Effect
- Benefit
- Dose
- 20 g/day BCAA
- Population
- Athletes
RCTBranched-chain amino acid supplementation attenuates muscle soreness, muscle damage and inflammation during an intensive training program2009
A crossover study of 12 long-distance runners found BCAA-enriched drinks during 3-day intensive training cut muscle soreness 32%, fatigue 24%, and CK, LDH, and elastase versus placebo.
- Effect
- Benefit
- Dose
- 20 g/day BCAA
- Population
- Athletes
Evidence visualised
Same ratings as above, aggregated so you can see coverage and imbalance.
| Supplement | DEX | Studies | Meta-analyses | Share |
|---|---|---|---|---|
| Branched Chain Amino Acids (BCAAs) | ★★★★★56% | 16 | 7 | 100% |