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BCAAs 用于 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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            B

        

        

            
结论

            
            
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

        
研究数量

    

    

        
4000

        
受试者

    

    

        
            
            ↑
            
        
        
Positive

    

    

        B

        
等级

    




        


        
        

        
        
        

            

  
Dosage & Usage





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


            
            

                
常用剂量

                

                    
                    

                        
general:

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

                    

                    
                    

                        
preexercise:

                        
5-10 g

                    

                    
                    

                        
musclepreservation:

                        
10-20 g/day during caloric deficit

                    

                    
                

                
                

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

                
            

            

            

            
            

                最佳服用时间： Pre- or intra-exercise; between meals during caloric restriction
            

            
        

        

        
        
        

            

  
Safety & Side Effects





            

                
                

                    
已报告的副作用

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

                

                

                
                

                    
已知相互作用

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

                

                

                
                

                    

                        可耐受最高摄入量： No established UL; 35 g/day used safely in clinical trials
                    

                

                
            

            

                在开始服用任何补充剂之前，请务必咨询您的医疗保健提供者。
            

        

        

        
        
        

            

  
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





            

                
                

                    
其他成分用于 Muscle Preservation During Weight Loss

                    

                        
                        
                            Whey Protein
                            A

                        
                        
                    

                

                

                
            

        

        

    


    
    












    

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