Attenuation of Delayed Onset Muscle Soreness with Acute Consumption of Essential Amino Acids Original Research

Main Article Content

Klaudia Szych
Ariel Gomez, MS
Dr. Matthew A. Barlow

Keywords

Amino Acid Supplementation, Anaerobic Exercise, Aerobic Exercise

Abstract

Introduction: Prior studies of the acute benefits of protein supplementation have determined a benefit in improving post-exercise muscle anabolism and aiding the recovery of muscle function and performance. Previous acute protein supplement studies in post-exercise protein synthesis and anabolic intracellular signaling reported no attenuation in muscle damage or elevated muscle function. The aim of this study is to implement a specific content of essential amino acids with resistance and aerobic exercises to quantify the difference in strength, endurance, and flexibility during the delayed onset muscle soreness common with a new exercise protocol.


Methods: We enrolled 42 participants (22 EAA and 20 Controls) completed an hour-long aerobic and resistance exercise protocol including flexibility, resistance, and aerobic exercises for three consecutive days. The study participants were randomly assigned to the EAA (6.6g) per day (EAA + Gatorade) group or the control (Gatorade) group. The data was analyzed in a double-blinded format.


Results: Both groups improved the initial flexibility respectively throughout the three exercise days but were not significantly different (p=0.32) in the sit and reach. For the resistance/power activities, the EAA group improved in the repetitions for push-ups (p=0.014 vs 0.21) and dips (0.0002 vs 0.59) compared to the controls. The EAA group was faster although not statistically significant in the 20-meter sprint and improved in the 1.5-mile run during the third day (P=0.002 vs 0.48) compared to the control group.


Conclusions: The data in the results supports that acute ingestion of the essential amino acid supplements provides increased physical performance and decreases the DOMS symptoms in sedentary participants over the three-day trial period of exercise.

Abstract 321 | PDF Downloads 135

References

1. Børsheim E, Tipton KD, Wolf SE, Wolfe RR. Essential amino acids and muscle protein recovery from resistance exercise. Am J Physiol Endocrinol Metab. 2002;283(4):E648-E657. doi:10.1152/ajpendo.00466.2001
2. Churchward-Venne TA, Burd NA, Phillips SM. Nutritional regulation of muscle protein synthesis with resistance exercise: strategies to enhance anabolism. Nutr Metab (Lond). 2012;9(1):40. Published 2012 May 17. doi:10.1186/1743-7075-9-40
3. Churchward-Venne TA, Breen L, Di Donato DM, et al. Leucine supplementation of a low-protein mixed macronutrient beverage enhances myofibrillar protein synthesis in young men: a double-blind, randomized trial. Am J Clin Nutr. 2014;99(2):276-286. doi:10.3945/ajcn.113.068775
4. Clarkson PM, Nosaka K, Braun B. Muscle function after exercise-induced muscle damage and rapid adaptation. Med Sci Sports Exerc. 1992;24(5):512-520.
5. Clarkson PM, Hubal MJ. Exercise-induced muscle damage in humans. Am J Phys Med Rehabil. 2002;81(11 Suppl):S52-S69. doi:10.1097/00002060-200211001-00007
6. Coombes JS, McNaughton LR. Effects of branched-chain amino acid supplementation on serum creatine kinase and lactate dehydrogenase after prolonged exercise. J Sports Med Phys Fitness. 2000;40(3):240-246.
7. Hohenauer E, Clarys P, Baeyens JP, Clijsen R. Non-invasive Assessments of Subjective and Objective Recovery Characteristics Following an Exhaustive Jump Protocol. J Vis Exp. 2017;(124):55612. Published 2017 Jun 8. doi:10.3791/55612
8. Howatson G, Hoad M, Goodall S, Tallent J, Bell PG, French DN. Exercise-induced muscle damage is reduced in resistance-trained males by branched chain amino acids: a randomized, double-blind, placebo controlled study. J Int Soc Sports Nutr. 2012;9:20. Published 2012 Jul 12. doi:10.1186/1550-2783-9-20
9. Jackman SR, Witard OC, Jeukendrup AE, Tipton KD. Branched-chain amino acid ingestion can ameliorate soreness from eccentric exercise. Med Sci Sports Exerc. 2010;42(5):962-970. doi:10.1249/MSS.0b013e3181c1b798
10. Kephart WC, Mumford PW, McCloskey AE, et al. Post-exercise branched chain amino acid supplementation does not affect recovery markers following three consecutive high intensity resistance training bouts compared to carbohydrate supplementation. J Int Soc Sports Nutr. 2016;13:30. Published 2016 Jul 26. doi:10.1186/s12970-016-0142-y
11. Levenhagen DK, Carr C, Carlson MG, Maron DJ, Borel MJ, Flakoll PJ. Postexercise protein intake enhances whole-body and leg protein accretion in humans. Med Sci Sports Exerc. 2002;34(5):828-837. doi:10.1097/00005768-200205000-00016
12. Lim IS. Effects of branched-chain amino acid supplement on knee peak torque and indicators of muscle damage following isokinetic exercise-induced delayed onset muscle soreness. Phys Act Nutr. 2020;24(4):28-33. doi: 10.20463/pan.2020.0025.
13. Millard-Stafford M, Warren GL, Thomas LM, Doyle JA, Snow T, Hitchcock K. Recovery from run training: efficacy of a carbohydrate-protein beverage? [published correction appears in Int J Sport Nutr Exerc Metab. 2006 Feb;16(1):3 p following 125]. Int J Sport Nutr Exerc Metab. 2005;15(6):610-624. doi:10.1123/ijsnem.15.6.610
14. Nosaka K, Sacco P, Mawatari K. Effects of amino acid supplementation on muscle soreness and damage. Int J Sport Nutr Exerc Metab. 2006;16(6):620-635. doi:10.1123/ijsnem.16.6.620
15. Paddon-Jones D, Børsheim E, Wolfe RR. Potential ergogenic effects of arginine and creatine supplementation. J Nutr. 2004;134(10 Suppl):2888S-2895S. doi:10.1093/jn/134.10.2888s
16. Pasiakos SM, Lieberman HR, McLellan TM. Effects of protein supplements on muscle damage, soreness and recovery of muscle function and physical performance: a systematic review. Sports Med. 2014;44(5):655-670. doi:10.1007/s40279-013-0137-7
17. Peake JM, Neubauer O, Della Gatta PA, Nosaka K. Muscle damage and inflammation during recovery from exercise. J Appl Physiol (1985). 2017;122(3):559-570. doi:10.1152/japplphysiol.00971.2016
18. Proske U, Morgan DL. Muscle damage from eccentric exercise: mechanism, mechanical signs, adaptation, and clinical applications. J Physiol. 2001;537(Pt 2):333-345. doi:10.1111/j.1469-7793.2001.00333.x
19. Ra SG, Miyazaki T, Kojima R, et al. Effect of BCAA supplement timing on exercise-induced muscle soreness and damage: a pilot placebo-controlled double-blind study. J Sports Med Phys Fitness. 2018;58(11):1582-1591. doi:10.23736/S0022-4707.17.07638-1
20. Romano-Ely BC, Todd MK, Saunders MJ, Laurent TS. Effect of an isocaloric carbohydrate-protein-antioxidant drink on cycling performance. Med Sci Sports Exerc. 2006;38(9):1608-1616. doi:10.1249/01.mss.0000229458.11452.e9
21. Rowlands DS, Thorp RM, Rossler K, Graham DF, Rockell MJ. Effect of protein-rich feeding on recovery after intense exercise. Int J Sport Nutr Exerc Metab. 2007;17(6):521-543. doi:10.1123/ijsnem.17.6.521
22. Saunders MJ, Kane MD, Todd MK. Effects of a carbohydrate-protein beverage on cycling endurance and muscle damage. Med Sci Sports Exerc. 2004;36(7):1233-1238. doi:10.1249/01.mss.0000132377.66177.9f
23. Valentine RJ, Saunders MJ, Todd MK, St Laurent TG. Influence of carbohydrate-protein beverage on cycling endurance and indices of muscle disruption. Int J Sport Nutr Exerc Metab. 2008;18(4):363-378. doi:10.1123/ijsnem.18.4.363
24. Wilburn DT, Machek SB, Cardaci TD, Willoughby DS. Carbohydrate-Induced Insulin Signaling Activates Focal Adhesion Kinase: A Nutrient and Mechanotransduction Crossroads. Nutrients. 2020;12(10):3145. Published 2020 Oct 15. doi:10.3390/nu12103145
25. Willoughby DS, Stout JR, Wilborn CD. Effects of resistance training and protein plus amino acid supplementation on muscle anabolism, mass, and strength. Amino Acids. 2007;32(4):467-477. doi:10.1007/s00726-006-0398-7
26. Wolfe RR. Branched-chain amino acids and muscle protein synthesis in humans: myth or reality?. J Int Soc Sports Nutr. 2017;14:30. Published 2017 Aug 22. doi:10.1186/s12970-017-0184-9