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BCAAs untuk Muscle Preservation During Weight Loss

B

Systematic review of 36 studies found BCAA supplementation during caloric restriction preserved lean body mass better than restriction alone. Observational study (n=4,429) found inverse association between BCAA intake and obesity (OR 0.66). Benefits are most pronounced when total protein intake is inadequate.

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Kesimpulan

            
            
Systematic review of 36 studies found BCAA supplementation during caloric restriction preserved lean body mass better than restriction alone. Observational study (n=4,429) found inverse association between BCAA intake and obesity (OR 0.66). Benefits are most pronounced when total protein intake is inadequate.

            
            
        

    











    
    

        
        

            

  
Key Statistics





            


    

        
36

        
Studi

    

    

        
4000

        
Peserta

    

    

        
            
            ↑
            
        
        
Positive

    

    

        B

        
Peringkat

    




        


        
        

        
        
        

            

  
Dosage & Usage





            
mg = milligrams · mcg = micrograms (1,000× smaller) · IU = International Units


            
            

                
Dosis yang Umum Digunakan

                

                    
                    

                        
general:

                        
5-10 g/day (2:1:1 leucine:isoleucine:valine)

                    

                    
                    

                        
preexercise:

                        
5-10 g

                    

                    
                    

                        
musclepreservation:

                        
10-20 g/day during caloric deficit

                    

                    
                

                
                

                    Batas atas: No established UL; 35 g/day used safely in clinical trials
                

                
            

            

            

            
            

                Waktu terbaik diminum: Pre- or intra-exercise; between meals during caloric restriction
            

            
        

        

        
        
        

            

  
Safety & Side Effects





            

                
                

                    
Efek Samping yang Dilaporkan

                    
    
                        
                        
  • 
                            ⚠
                            Nausea (at high doses)
                        
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  • 
                            ⚠
                            GI discomfort
                        
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                            ⚠
                            Fatigue (very high doses)
                        
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Interaksi yang Diketahui

                    
    
                        
                        
  • 
                            ●
                            Diabetes medications (may affect blood sugar)
                        
    • 
                        
                        
  • 
                            ●
                            Levodopa (competition for absorption)
                        
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  • 
                            ●
                            Diazoxide
                        
    • 
                        
                    

                

                

                
                

                    

                        Asupan atas yang dapat ditoleransi: No established UL; 35 g/day used safely in clinical trials
                    

                

                
            

            

                Selalu konsultasikan dengan tenaga kesehatan Anda sebelum memulai suplemen apa pun.Selalu konsultasikan dengan penyedia layanan kesehatan Anda sebelum memulai suplemen apa pun.
            

        

        

        
        
        

            

  
Frequently Asked Questions





            




    
    

        
            Does BCAAs help with Muscle Preservation During Weight Loss?
            
        
        

            Based on 36 studies with 4,000 participants, there is moderate evidence from clinical studies that BCAAs may support Muscle Preservation During Weight Loss management. Our evidence grade is B (Good Evidence).
        

    

    
    

        
            How much BCAAs should I take for Muscle Preservation During Weight Loss?
            
        
        

            Studies have used various dosages. A commonly studied range is 5-10 g/day (2:1:1 leucine:isoleucine:valine). Always consult your healthcare provider before starting any supplement regimen.
        

    

    
    

        
            Are there side effects of BCAAs?
            
        
        

            Reported side effects may include Nausea (at high doses), GI discomfort, Fatigue (very high doses). Most side effects are mild and dose-dependent. Consult your doctor if you experience any adverse reactions.
        

    

    
    

        
            How strong is the evidence for BCAAs and Muscle Preservation During Weight Loss?
            
        
        

            We rate the evidence as Grade B (Good Evidence). This rating is based on 36 peer-reviewed studies with 4,000 total participants. The overall direction of effect is positive.
        

    

    




        

        

        
        
        

            

  
Related Evidence





            

                
                

                    
Bahan lain untuk Muscle Preservation During Weight Loss

                    

                        
                        
                            Whey Protein
                            A

                        
                        
                    

                

                

                
            

        

        

    


    
    












    

        Penafian FDA:
        Pernyataan-pernyataan ini belum dievaluasi oleh Food and Drug Administration. Produk dan informasi di situs web ini tidak dimaksudkan untuk mendiagnosis, mengobati, menyembuhkan, atau mencegah penyakit apa pun. Peringkat bukti yang disajikan didasarkan pada analisis kami terhadap penelitian yang ditinjau sejawat dan tidak merupakan saran medis. Selalu konsultasikan dengan penyedia layanan kesehatan Anda sebelum memulai regimen suplemen apa pun.