After we saw in previous articles, what are they, what they are and how they are recruited branched amino acids, now we see their effectiveness, despite the limitations of a search limited in time and in the number of control groups who have undergone voluntarily tested.

Among the types of branched amino acids we have selected a complete supplement of amino acids, which, in addition to the usual three essential amino acids (Leucine, Isoleucine, Valine), also include the remaining elements is not essential, with the inclusion of vitamin B6, which as we have seen is important for the assimilation of foods.

The test

It is not easy to assess the effectiveness of a product such as branched amino acids and we are a magazine not a pharmaceutical research center. Our test, then, does not want to jeopardize the laboratory tests, but we wanted, where possible, to assess the effectiveness of the product under normal conditions of use. We used some testers who have pledged to follow a diet and a protocol of specific training. We then divided the athletes into groups where some taking the branched amino acids, others do not, others just a placebo. The athletes have all run the same program of training and were divided as follows:

1- adequate diet to training and branched amino acids after the workout

2- adequate diet to training and branched amino acids before, during and after the workout

3- adequate diet to training taking a placebo after the workout

4- adequate diet to training taking a placebo before, during and after the workout

5- low calories diet and branched amino acids after the workout


6- low calories diet and branched amino acids before, during and after the workout

7- low calories diet taking a placebo after the workout

8- low calories diet taking a placebo before, during and after the workout

9- adequate diet to training taking any integrator

10- low calories diet without taking any integrator

In all cases we collected impressions of athletes and verified their state of form through the development of training. For the amount of borrowing we have behaved as follows: in cases where the diet was supplemented hypocaloric have a branched amino acids to return to a regime normocaloric regarding the recruitment of proteins. In practice those with dietary calories receiving the same amount of protein diet of subjects with normocaloric. The latter, however had a hyperproteic diet due to normocaloric and balanced diet principles in food, but then integrated with branched amino acids that led to an increase in protein taken daily to reach the value of 2 grams of protein per day per kg bodyweight.

The result

Group 1 has endured loads of good work with an excellent recovery of training, but not better than Group 9, a sign that, as already shown by other research, the recruitment of branched amino acids or proteins become superfluous since the normal food ration daily assume the right amount of food principles. Group 2 non-manifested increases in recovery of significant resistance to fatigue compared to groups 1 and 9. Sign that the recruitment of amino acid before and during training in cycling is not particularly significant if not useless. It is should be noted, however, as within groups 1 and 2 there have been athletes that have proven to warn improved capacity for recovery and performance. In fact, the development of training of those entities has not supported such sensation. Interestingly, however, as well as an identical number of athletes for groups 2 and 4 have stated an improvement of the capability of recovery and greater resistance to fatigue during training. This is the testimony, already demonstrated in various scientific research, of the importance of psychological motivation in sport. Groups 5 and 6 reflect the performance of groups 1, 2 and 9, but the training period also coincided with a reduction in body weight, especially with regard to fat tissue, and an actual improvements of athletic performance. What that did not happen in Group 7, 8 and 10 who have weight is body weight, but with a minimal increase in performance caused by lower capacity for recovery from training and inability to hold high loads of work for a long time. Again, Group 8 similar to Group 7, while the placebo did not produce significant results, although there have been cases of athletes who have reacted better than athletes without any type of integration.

Comments on test

The test was positive and reflect what was showed in scientific research. Hyperproteic diet does not improve performance, but the integration of food branched amino acids may be beneficial in all cases in which a high loads of training are associated to a low caloric diet. In such cases the intake of branched amino acids can maintain optimal daily intake of protein even in the face of a reduced total daily caloric intake. This is the situation where the effects of the intake of branched amino acids are obvious most allowing athletes to a reduction in body weight while continuing to have excellent performance sports, which would not be possible without an integration of branched amino acids or proteins. The test has shown, moreover, as in cycling is pointless taking branched amino acid before and during the performance sports, is advantageous while later. This makes further reflect the importance of proper nutrition with the right calories, proper distribution of food principles and their division throughout the day also in keeping with the practice. In fact, the test has also shown that athletes who have maintained a proper diet and custom have obtained equal performance to those who had diets supplemented with the recruitment of branched amino acids.


The branched amino acids have shown their efficiency in cycling on condition that their recruitment is done with criteria and methodology. Hyperproteic diets are totally unnecessary, as well as the recruitment of branched amino acid before and during training. But their assumption was important to where the loads of intense labour has endorsed a hypocaloric diet. In such cases the integration of branched amino acids, can restore the correct value of protein taken daily by allowing a greater capacity for recovery and then allowing down to play loads of training that could not support.

Precautions for use

In market there are several brands, among them it is better to select manufacturers who offer a complete product, namely an integration of all the amino acids and not only of the three main, it is also important that at least included the Vitamin B6. We note also that most of the producers from very rough indications dosage to take and are often disregarded even possible precautions for use, such as the effects of over dosage. In fact, we have already seen how a careful integration of branched amino acids does not lead to any harm, damage, however, from diets unnecessarily hyper protein. Recall that the latter, is attained in a natural way or with the integration of any dietary product (whether branched amino acids or proteins), the body always lead to a transformation of excess protein in glycogen or triglycerides, resulting in increased incoagulable nitrogen in the blood. That is why it is always good to consult your doctor and dietitian, before a possible consumption of branched amino acids so that the same specialists will better quantify the correct amount of amino acids from the daily take.


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