Branched Chain Amino Acids (BCAAs)
BCAAs are used for muscle recovery and fatigue. Benefits are context-dependent and often smaller than whole-protein intake.
Overview
What are BCAAs?
Branched-chain amino acids (BCAAs) are three essential amino acids: leucine, isoleucine, and valine, characterized by a branched side chain. They play key roles in muscle protein synthesis, energy production during exercise, and metabolic regulation, accounting for a significant portion of amino acids in muscle tissue. Since the body cannot produce them, BCAAs must be obtained through diet or supplements.
Dosage
Doses in studies range from 0.17 to 0.3 g/kg total BCAAs daily or specific amounts of valine (0.5–1.7 g), leucine (1–3.5 g but sometimes higher), and isoleucine (0.48–2.1 g) taken before and/or after exercise.
Leucine is the primary anabolic branched-chain amino acid and is typically dosed at 3–8 grams.
Effect graph
Effect heatmap
SupplementDEX Database
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Database Snapshot
Most branched chain amino acids (bcaas) research is concentrated in a handful of conditions.
- Athletic performance accounts for 28 of 82 studies (34%).
- Exercise-induced muscle damage accounts for 16 of 82 studies (20%).
- Liver Cancer accounts for 5 of 82 studies (6%).
- Sparse coverage remains for Heart failure, Stroke, Surgery recovery.
Safety
Oral BCAA supplementation is likely safe. However, higher levels of circulating BCAAs are associated with insulin resistance. The exact mechanism is not well understood.
Frequently Asked Questions
References
Sources68 references
SupplementDEX uses only high-quality sources to determine supplement effectiveness.
SupplementDEX Database · Tardive dyskinesia
3 references1.SupplementDEX Database: Tardive dyskinesia — Branched chain amino acid treatment of tardive dyskinesia in children and adolescents2004
A 2-week pilot in 6 children and adolescents with tardive dyskinesia found BCAA treatment reduced TD symptoms 40–65% in five of six participants.
2.SupplementDEX Database: Tardive dyskinesia — Efficacy of the branched-chain amino acids in the treatment of tardive dyskinesia in men2003
An RCT of 36 men with tardive dyskinesia found high-dose BCAA (222 mg/kg three times daily) for 3 weeks reduced TD symptoms 30–60% versus placebo.
3.SupplementDEX Database: Tardive dyskinesia — Branched chain amino acids decrease tardive dyskinesia symptoms1999
A 2-week trial of nine men with tardive dyskinesia found thrice-daily BCAA significantly reduced TD symptom frequency, with six of nine showing ≥58% improvement.
SupplementDEX Database · Liver Cancer
5 references4.SupplementDEX Database: Liver Cancer — Effects of branched-chain amino acids on postoperative tumor recurrence in patients undergoing curative resection for hepatocellular carcinoma: A randomized clinical trial2020
An RCT of 156 HCC patients after hepatic resection found oral BCAA (Livact) did not improve overall recurrence-free survival, though younger patients with HbA1c <6.4% may benefit.
5.SupplementDEX Database: Liver Cancer — Effects of branched-chain amino acid supplementation after radiofrequency ablation for hepatocellular carcinoma: A randomized trial2017
An RCT of 51 cirrhotic HCC patients after radiofrequency ablation found oral BCAA lowered intrahepatic recurrence and improved mental health scores versus standard care.
6.SupplementDEX Database: Liver Cancer — A randomized clinical trial of preoperative administration of branched-chain amino acids to prevent postoperative ascites in patients with liver resection for hepatocellular carcinoma2016
An RCT of 77 liver resection patients found 3 weeks of preoperative oral BCAA did not cut refractory ascites alone but reduced combined ascites or pleural effusion (5.1% vs 21.1%).
7.SupplementDEX Database: Liver Cancer — Pre-, peri-, and postoperative oral administration of branched-chain amino acids for primary liver cancer patients for hepatic resection: a systematic review2014
A meta-analysis of 3 perioperative BCAA liver-cancer RCTs found no significant benefit for recurrence or survival, though supplementation appeared safe.
8.SupplementDEX Database: Liver Cancer — Long-term oral administration of branched-chain amino acids after curative resection of hepatocellular carcinoma: a prospective randomized trial (The San-in Group of Liver Surgery)1997
An RCT of 150 post-HCC resection patients found 100 g/day oral BCAA for 1 year improved albumin and performance status in Child B/C disease but did not change recurrence or survival.
SupplementDEX Database · All-cause mortality
1 reference9.SupplementDEX Database: All-cause mortality — Association of dietary intake of branched-chain amino acids with long-term risks of cardiovascular disease, cancer and all-cause mortality2021
In 14,397 US adults from NHANES III, higher dietary BCAA and isoleucine intake in the highest quintile was linked to 32% lower all-cause mortality, especially in those with higher triglycerides.
SupplementDEX Database · Alzheimer's disease
1 reference10.SupplementDEX Database: Alzheimer's disease — Association of branched-chain amino acids and other circulating metabolites with risk of incident dementia and Alzheimer's disease: A prospective study in eight cohorts2018
A prospective analysis of 22,623 participants across 8 cohorts found higher circulating BCAAs, creatinine, and certain lipoproteins were associated with lower dementia and Alzheimer's disease risk.
SupplementDEX Database · Athletic performance
28 references11.SupplementDEX Database: Athletic performance — Branched-chain amino acid supplementation enhances substrate metabolism, exercise efficiency and reduces post-exercise fatigue in active young males2025
An crossover RCT of 11 active men found 3 days of BCAA supplementation raised fat oxidation during submaximal cycling and improved time to exhaustion at 80% VO2max versus placebo.
12.SupplementDEX Database: Athletic performance — Branched-chain amino acid supplementation improves cycling performance in untrained cyclists2021
A double-blind crossover in 18 recreationally active men found acute BCAA reduced cycling time-trial completion time and perceived exertion without changing neuromuscular fatigue markers.
13.SupplementDEX Database: Athletic performance — The effect of branched-chain amino acid on muscle damage markers and performance following strenuous exercise: a systematic review and meta-analysis2021
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.
14.SupplementDEX Database: Athletic performance — Branched-chain amino acids do not improve muscle recovery from resistance exercise in untrained young adults2019
An RCT of 24 untrained young adults found 5 days of BCAA supplementation did not improve repetitions, soreness, or jump performance after resistance exercise versus placebo.
15.SupplementDEX Database: Athletic performance — The effect of branched-chain amino acids, citrulline, and arginine on high-intensity interval performance in young swimmers2018
A crossover RCT of 16 young swimmers found pre-exercise BCAA plus arginine and citrulline (0.085, 0.05, and 0.05 g/kg) shortened average 50 m sprint times during high-intensity intervals.
16.SupplementDEX Database: Athletic performance — Effect of branched-chain amino acid supplementation on recovery following acute eccentric exercise2018
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.
17.SupplementDEX Database: Athletic performance — The effects of acute branched-chain amino acid supplementation on recovery from a single bout of hypertrophy exercise in resistance-trained athletes2017
An RCT of 16 resistance-trained athletes found acute BCAA (0.087 g/kg) after hypertrophy squats improved isometric strength recovery, jump height, and soreness versus placebo over 48 hours.
18.SupplementDEX Database: Athletic performance — Effect of BCAA supplement timing on exercise-induced muscle soreness and damage: a pilot placebo-controlled double-blind study2017
A pilot RCT of 15 men found pre-exercise BCAA (9.6 g/day) attenuated DOMS and exercise-induced muscle damage markers more than post-exercise BCAA over 3 days after eccentric arm exercise.
19.SupplementDEX Database: Athletic performance — Branched-chain amino acids, arginine, citrulline alleviate central fatigue after 3 simulated matches in taekwondo athletes: a randomized controlled trial2016
A crossover RCT of 12 taekwondo athletes found BCAA plus arginine and citrulline (0.17 and 0.05 g/kg) after two matches preserved reaction time during a third match versus placebo.
20.SupplementDEX Database: Athletic performance — Branched-chain amino acid supplementation attenuates a decrease in power-producing ability following acute strength training2016
An RCT of 11 resistance-trained men found 20 g BCAA before and after strength training attenuated decrements in countermovement jump and shot-put power 24 hours post-session versus placebo.
21.SupplementDEX Database: Athletic performance — Branched-chain amino acids and arginine improve performance in two consecutive days of simulated handball games in male and female athletes: a randomized trial2015
A crossover RCT of 22 handball players found BCAA plus arginine over 2 consecutive simulated game days improved sprint performance decline and lowered perceived exertion.
22.SupplementDEX Database: Athletic performance — A 7-day oral supplementation (7 g/day prior to competition) with branched-chain amino acids was ineffective to prevent muscle damage or improve running performance during a marathon2014
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.
23.SupplementDEX Database: Athletic performance — Branched-chain amino acids supplementation enhances exercise capacity and lipid oxidation during endurance exercise after muscle glycogen depletion2011
A crossover study of 7 glycogen-depleted volunteers found 3 days of 300 mg/kg/day BCAA increased time to exhaustion 17% and enhanced fat oxidation during exhaustive exercise.
24.SupplementDEX Database: Athletic performance — Effects of BCAA, arginine and carbohydrate combined drink on post-exercise biochemical response and psychological condition2011
An RCT of 14 men found a post-exercise BCAA-arginine-carbohydrate drink raised glucose, insulin, and testosterone-to-cortisol ratio and reduced fatigue scores 120 minutes after exhaustive exercise.
25.SupplementDEX Database: Athletic performance — Branched-chain amino acid ingestion can ameliorate soreness from eccentric exercise2010
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.
26.SupplementDEX Database: Athletic performance — Branched-chain amino acid supplementation before squat exercise and delayed-onset muscle soreness2010
A crossover RCT of 12 untrained women found 100 mg/kg BCAA before squat exercise reduced DOMS and preserved leg force at day 3 versus placebo.
27.SupplementDEX Database: Athletic performance — Branched-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.
28.SupplementDEX Database: Athletic performance — Effects of branched-chain amino acids supplementation on physiological and psychological performance during an offshore sailing race2008
An RCT of 12 sailors during a 32-hour offshore race found high-protein BCAA supplementation reduced fatigue accumulation and prevented short-term memory decline versus standard diet.
29.SupplementDEX Database: Athletic performance — Branched-chain amino acid supplementation and indicators of muscle damage after endurance exercise2007
An RCT of 9 untrained men doing three 90-min cycling bouts found BCAA lowered CK at 4–48 hours and soreness at 24–48 hours versus placebo or carbohydrate.
30.SupplementDEX Database: Athletic performance — Nutraceutical effects of branched-chain amino acids on skeletal muscle2006
A mechanistic review reported BCAA supplementation before squat exercise decreased DOMS and muscle fatigue in human studies, linked to reduced muscle protein breakdown during exercise.
31.SupplementDEX Database: Athletic performance — The effect of acute branched-chain amino acid supplementation on prolonged exercise capacity in a warm environment (no effect)2004
An RCT of 8 men found acute BCAA before glycogen-depleted cycling in heat raised plasma BCAA and ammonia but did not extend exercise capacity versus placebo.
32.SupplementDEX Database: Athletic performance — Effects of branched-chain amino acids and carbohydrate on fatigue during intermittent, high-intensity running1999
A crossover study found carbohydrate with or without 7 g BCAA prolonged intermittent shuttle running versus placebo, but BCAA added no benefit beyond carbohydrate alone.
33.SupplementDEX Database: Athletic performance — Branched-chain amino acids prolong exercise during heat stress in men and women1998
A heat-stress trial of 13 men and women found BCAA drinks every 30 minutes prolonged cycle time to exhaustion from 137 to 153 minutes and lowered free tryptophan:BCAA ratio.
34.SupplementDEX Database: Athletic performance — Influence of ingesting a solution of branched-chain amino acids on perceived exertion during exercise1997
An RCT of 7 cyclists after glycogen-depleting exercise found BCAA lowered perceived exertion 7% and mental fatigue 15% during 60 min at 70% VO2max, with better Stroop performance afterward.
35.SupplementDEX Database: Athletic performance — Effects of glucose, glucose plus branched-chain amino acids, or placebo on bike performance over 100 km1996
A crossover study of 9 cyclists found glucose plus BCAA during a 100 km time trial did not improve finish time versus glucose or placebo, despite higher plasma BCAA and ammonia.
36.SupplementDEX Database: Athletic performance — Branched-chain amino acid supplementation during repeated prolonged skiing exercises at altitude1996
A field study of 24 ski mountaineers at altitude found BCAA did not significantly preserve body composition, peak power, or weight loss versus carbohydrate supplementation.
37.SupplementDEX Database: Athletic performance — Ingestion of branched-chain amino acids and tryptophan during sustained exercise in man: failure to affect performance1995
An RCT of 10 endurance-trained men found sucrose drinks with tryptophan or BCAA during 70–75% VO2max cycling for ~122 min did not alter time to exhaustion or fatigue mechanisms.
38.SupplementDEX Database: Athletic performance — Administration of branched-chain amino acids during sustained exercise — effects on performance and on plasma concentration of some amino acids1991
A crossover study found BCAA during a 30-km race or marathon improved Stroop test performance after exercise and extended marathon time in slower runners (<3.05 h) but not faster runners.
SupplementDEX Database · Bipolar disorder
1 reference39.SupplementDEX Database: Bipolar disorder — Effects of a branched-chain amino acid drink in mania2003
An RCT of 25 manic patients found 60 g/day BCAA lowered mania ratings over the first 6 hours and maintained an advantage at 1 week versus placebo.
SupplementDEX Database · Cachexia
3 references40.SupplementDEX Database: Cachexia — Impact of melatonin and branched-chain amino acids cosupplementation on quality of life, fatigue, and nutritional status in cachectic heart failure patients: a randomized controlled trial2019
An 8-week RCT in cachectic heart failure patients found BCAA plus melatonin improved quality of life, fatigue, and appetite versus control, though nutritional risk index did not change.
41.SupplementDEX Database: Cachexia — Nutritional supplementation with branched-chain amino acids in advanced cirrhosis: a double-blind, randomized trial2003
A 1-year multicenter RCT of 174 advanced cirrhosis patients found oral BCAA reduced combined clinical events, hospital admissions, and Child-Pugh score versus lactoalbumin or maltodextrin.
42.SupplementDEX Database: Cachexia — Oral supplementation of branched-chain amino acid improves nutritional status in elderly patients on chronic haemodialysis2001
A 12-month crossover RCT of 28 malnourished elderly hemodialysis patients found 12 g/day oral BCAA improved appetite, protein intake, and raised albumin from 3.31 to 3.93 g/dL.
43.SupplementDEX Database: Chronic kidney disease — Anti-sarcopenic effect of leucine-enriched branched-chain amino acid supplementation among elderly chronic kidney disease patients: a double-blinded randomized controlled trial2025
A 12-week RCT of 55 elderly CKD patients found leucine-enriched BCAA (4.5 g/day) increased lean muscle mass 0.4 kg versus placebo but did not improve strength or walk test performance.
SupplementDEX Database · Diabetes
3 references44.SupplementDEX Database: Diabetes — Dietary Intakes of Branched-Chained Amino Acid and Risk for Type 2 Diabetes in Adults: The Harbin Cohort Study on Diet, Nutrition and Chronic Non-Communicable Diseases Study2018
A cohort study of 1,804 Chinese adults found higher dietary BCAA intake was associated with greater type 2 diabetes odds, with associations varying by dietary pattern.
45.SupplementDEX Database: Diabetes — Cumulative consumption of branched-chain amino acids and incidence of type 2 diabetes2016
Pooled data from three Western cohorts with 16,097 incident diabetes cases found highest-quintile dietary BCAA intake raised type 2 diabetes risk about 11–13% per amino acid.
46.SupplementDEX Database: Diabetes — Branched-chain amino acid intake and the risk of diabetes in a Japanese community: the Takayama study2013
In 13,525 Japanese adults, higher dietary BCAA intake was associated with lower diabetes risk in women (HR 0.57, highest vs lowest tertile) and a marginal association in men.
47.SupplementDEX Database: Exercise-induced muscle damage — Effect of Timing of Branched-Chain Amino Acid Supplementation on Muscle Recovery after Resistance Training in Healthy Males2025
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.
49.SupplementDEX Database: Exercise-induced muscle damage — Does 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.
48.SupplementDEX Database: Exercise-induced muscle damage — Effect of branched-chain amino acid supplementation on muscle soreness following exercise: a meta-analysis2019
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.
50.SupplementDEX Database: Exercise-induced muscle damage — Branched-chain amino acid supplementation and exercise-induced muscle damage in exercise recovery: a meta-analysis of randomized clinical trials2017
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.
SupplementDEX Database · Heart failure
2 references51.SupplementDEX Database: Heart failure — The effects of an oral nutritional supplement with whey peptides and branched-chain amino acids for cardiac rehabilitation of patients with chronic heart failure2021
A pilot RCT of 20 chronic heart failure patients found 12 weeks of whey peptide plus BCAA increased peak VO2 and 6-minute walk distance versus control rehabilitation alone.
52.SupplementDEX Database: Heart failure — Effect of oral branched-chain amino acids on serum albumin concentration in heart failure patients with hypoalbuminemia: results of a preliminary study2018
An RCT of 16 hospitalized heart failure patients with hypoalbuminemia found 28 days of oral BCAA raised albumin 0.44 g/dL and reduced cardiothoracic ratio versus control.
SupplementDEX Database · Obesity
4 references53.SupplementDEX Database: Obesity — Dietary intake of branched-chain amino acids in relation to general and abdominal obesity2022
A cross-sectional study of 8,691 Iranian adults found highest-tertile dietary BCAA intake was linked to 42% higher general obesity odds, especially in men, but not abdominal obesity.
54.SupplementDEX Database: Obesity — Branched-chain amino acid supplementation does not preserve lean mass or affect metabolic profile in adults with overweight or obesity in a randomized controlled weight loss intervention2021
A 16-week RCT of 132 Chinese adults (ages 21–45) on hypocaloric diets found 0.1 g/kg/day BCAA did not preserve lean mass or improve insulin sensitivity versus placebo during weight loss.
55.SupplementDEX Database: Obesity — Dietary branched-chain amino acids intake exhibited a different relationship with type 2 diabetes and obesity risk: a meta-analysis2019
A meta-analysis found oral BCAA supplementation modestly raised circulating leucine, while higher dietary BCAA intake was linked to higher type 2 diabetes risk and lower obesity risk.
56.SupplementDEX Database: Obesity — The weight loss effects of branched chain amino acids and vitamin B6: a randomized controlled trial on obese and overweight women2018
A 4-week calorie-restricted RCT in overweight women found 6 g/day BCAA plus vitamin B6 preserved leg lean mass and reduced waist-to-hip ratio versus placebo, without greater total weight loss.
SupplementDEX Database · Physical performance
3 references57.SupplementDEX Database: Physical performance — Sarcojoint, a branched-chain amino acid-based supplement, plus resistance exercise improved muscle mass in adults aged 50 years and older: a double-blinded randomized controlled trial2021
A 12-week RCT of 66 adults aged 50+ found Sarcojoint BCAA supplement plus resistance exercise raised vitamin D and mid-thigh muscle area in a subgroup but did not significantly beat placebo on strength or chair-stand tests.
58.SupplementDEX Database: Physical performance — From mitochondria to healthy aging: the role of branched-chain amino acids treatment (MATeR): a randomized study2020
A 2-month RCT of 155 malnourished elderly patients found BCAA-enriched supplementation improved MMSE scores and mitochondrial ATP production more than diet advice alone.
59.SupplementDEX Database: Physical performance — Effect of exercise therapy combined with branched-chain amino acid supplementation on muscle strength in elderly women after total hip arthroplasty: a randomized controlled trial2019
An RCT of 31 elderly women after total hip arthroplasty found 3.4 g/day BCAA plus exercise improved contralateral knee extension strength and upper-arm cross-sectional area versus exercise alone.
SupplementDEX Database · Sarcopenia
5 references60.SupplementDEX Database: Sarcopenia — The efficacy of Sarcomeal® oral supplementation plus vitamin D3 on muscle parameters, metabolic factors, and quality of life in diabetic sarcopenia: a randomized controlled clinical trial2025
A 12-week RCT of 60 diabetic sarcopenia patients found Sarcomeal plus 1,000 IU vitamin D improved skeletal muscle mass index and preserved weight versus control advice alone.
61.SupplementDEX Database: Sarcopenia — Effects of branched-chain amino acids on parameters evaluating sarcopenia in liver cirrhosis: systematic review and meta-analysis2022
A meta-analysis of 12 studies in 1,225 liver cirrhosis patients found BCAA supplementation improved skeletal muscle index and mid-arm muscle circumference but not handgrip strength.
62.SupplementDEX Database: Sarcopenia — Effects of branched-chain amino acid supplementation and resistance training in postmenopausal women2021
An 8-week RCT of 30 postmenopausal women found resistance training increased muscle mass and strength, but adding 9 g/day BCAA did not augment these gains.
63.SupplementDEX Database: Sarcopenia — Impact of branched-chain amino acid on muscle mass, muscle strength, physical performance, combined survival, and maintenance of liver function changes in laboratory and prognostic markers on sarcopenic patients with liver cirrhosis (BCAAS Study): a randomized clinical trial2021
A 6-month open-label RCT of 106 sarcopenic cirrhosis patients found 7.2 g/day BCAA improved muscle strength, function, and mass more than lactoalbumin and reduced complications.
64.SupplementDEX Database: Sarcopenia — Effects of branched-chain amino acids and vitamin D supplementation on physical function, muscle mass and strength, and nutritional status in sarcopenic older adults undergoing hospital-based rehabilitation: a multicenter randomized controlled trial2019
An 8-week multicenter RCT of 68 sarcopenic older rehab patients found BCAA plus vitamin D with low-intensity training improved handgrip, calf circumference, and BMI more than control.
SupplementDEX Database · Stroke
2 references65.SupplementDEX Database: Stroke — The effect of branched chain amino acid supplementation on stroke-related sarcopenia2022
An RCT of 54 subacute stroke patients found 1 month of BCAA powder during inpatient rehab improved skeletal muscle index and functional recovery more than standard nutrition alone.
66.SupplementDEX Database: Stroke — The effects of timing of a leucine-enriched amino acid supplement on body composition and physical function in stroke patients: a randomized controlled trial2020
An RCT of 46 stroke patients found leucine-enriched amino acid taken with breakfast for 2 months improved body fat, leg press strength, and balance more than post-exercise dosing.
SupplementDEX Database · Surgery recovery
2 references67.SupplementDEX Database: Surgery recovery — Prospective randomized, placebo-controlled study: role of branched-chain amino acids infusion as adjunct therapy post-liver surgery for patients in the intensive care unit2025
An ICU RCT in post-liver surgery patients found intravenous BCAA improved bilirubin, ALT, PT, and SOFA scores and shortened ICU stay versus placebo.
68.SupplementDEX Database: Surgery recovery — Are supplemental branched-chain amino acids beneficial during the oncological peri-operative period: a systematic review and meta-analysis2021
A meta-analysis of 13 perioperative cancer RCTs (389 participants) found BCAA reduced postoperative infections 38%, ascites, body weight loss, and hospital length of stay.