Posted on 11/21/2025 9:03:19 PM PST by ConservativeMind
A study has explored whether adding branched-chain amino acids (BCAAs) to an exercise program could improve outcomes for older adults. In a small, randomized, double-blind, placebo-controlled trial, the team found that BCAA supplementation improved performance, reduced fatigue, and alleviated depression symptoms for many participants.
His research focuses on how inflammation impairs central nervous system function. BCAAs—leucine, isoleucine, and valine—are essential amino acids that not only serve as the building blocks of protein and muscle but also appear to play specific roles in inflammation and brain health.
"Through supplementation, we thought perhaps we could restore balance and reduce the burden of central fatigue, while also providing a boost to the physical benefits of exercise."
The pilot study enrolled 20 men and women with obesity and an average age of 70. Participants were randomized into two groups and asked to complete eight weeks of moderate aerobic exercise and strength training. One group received a placebo beverage, while the other consumed a BCAA beverage in a 2:1:1 ratio, emphasizing leucine.
"In our evidence and from literature, these amino acids do more than just serve as building blocks for protein. They have direct effects. Leucine has an effect on skeletal muscle and interplays with other amino acids transported into the brain that potentially have an effect on mental fatigue," O'Connor said.
After eight weeks, the exercise-only placebo group showed very modest or insignificant changes in strength and endurance, a 5% increase in fatigue, and scores on the depression scale increased. By contrast, the BCAA group showed a modest increase in strength and endurance, a 45% decrease in fatigue and a 29% reduction in depressive symptom scores.
In addition, his team is finishing work on a study testing the effects of supplemental leucine on physical and cognitive performance in aged mouse models.
(Excerpt) Read more at medicalxpress.com ...
....” a small study”...
Bump
Bkmk
I took AA supplements for a year when I was training hard in the gym and had to admit they accomplish nothing but lighten my wallet.
As Dr. Paul Gyorgy, discoverer of several of the B vitamins stated, “They create expensive urine.”
I’ve been dragging myself out of bed lately. So I experimented last night with taking ten grams of creatine. I really like the results. I just popped right out of bed this morning bright eyed and bushy tailed. Knocking back Saturday chores is a breeze.
I was told by a Trainer at a gym that Creatine was created to help the elderly retain muscle mass, but it also helps bodybuilders. Something else it does is assist the elderly (like me) with mood and outlook.
All of those are found is significant quantities in red meat.
https://pmc.ncbi.nlm.nih.gov/articles/PMC11946737/
Red meat is also high in creatine. As is fish.
For others, it's actual amino acid use pathways that are the problem. GlyNAC, just a combination of glycine and cysteine, has an amazing ability to help older people make glutathione again. We stop making those two non-essential amino acids and we lose an excellent antioxidant we had as young adults. That is an example of compromised amino acid-use pathways.
These amino acids work because older people need them. They think their food still works for them.
Some exercise? I knew there was a catch... 😉
me too.
I find that it also improves the quality of my sleep.
So I take it morning and evening
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