氨基酸证据薄弱

BCAA

别名: branched-chain amino acids (leucine, isoleucine, valine)

BCAAs are three essential amino acids – leucine, isoleucine and valine – of which leucine triggers muscle protein synthesis. With enough protein from food or protein powder, however, standalone BCAAs add little or no extra benefit.

用途

Reduced muscle soreness after training – weak to moderate evidence
Muscle growth when protein intake is adequate – weak evidence; complete protein works better
Less fatigue during endurance exercise – weak evidence

剂型及区别

2:1:1 ratio

leucine, isoleucine and valine ratio similar to food protein

4:1:1 and higher

more leucine; advantage over 2:1:1 is not clearly shown

instant powder

water-soluble, often with sweeteners and flavours

tablets, combinations with electrolytes or L-lysine

convenient but many tablets per dose; composition depends on the label

何时服用

Before, during or after training; most useful when training fasted.

适合搭配

Carbohydrates and electrolytes during endurance exercise.

不宜同服 / 需错开

Do not use them to replace complete protein in your diet.

注意事项

Do not use with the rare BCAA metabolism disorder (maple syrup urine disease). Take care with kidney or liver disease, in pregnancy and if you take diabetes medicines – consult your doctor.

安全性

Do not exceed the label dose.

实用建议

If you eat enough protein daily (about 1.6 g per kg body weight for strength training), BCAAs are usually not worth the money.

含 BCAA 的产品 6

BCAA 2:1:1 + L-lysine HCl 8000 mg2:1:1 + L-lysine HCl · 8 000 mg / 份肌肉恢复耐力

BCAAleucine:isoleucine:valine 2:1:1肌肉恢复耐力

BCAA 2:1:1 1000 mg2:1:1 · 1 000 mg / 份肌肉恢复耐力

BCAA 4:1:1 leucine:isoleucine:valine 4500 mg4:1:1 leucine:isoleucine:valine · 4 500 mg / 份肌肉恢复耐力

BCAA 4:1:1 instant 6000 mg4:1:1 instant · 6 000 mg / 份肌肉恢复耐力

BCAA 4:1:1 + electrolytes + CoQ10 5000 mg4:1:1 + electrolytes + CoQ10 · 5 000 mg / 份肌肉恢复耐力

如何理解证据评级

证据充分证据中等证据薄弱无证据

充分 = 多项高质量人体研究或官方推荐；中等 = 有前景但研究规模较小；薄弱 = 研究少或结果不一；无证据 = 说法未被证实。

搭配检查

选择您服用的补充剂及药物（如有），我们会显示哪些相互干扰、哪些需要错开时间、需要注意什么。

检查 BCAA 与其他的搭配

您真正需要哪些补充剂？

Fénix Methode 根据您的血检结果挑选并安排服用时间——不再白花钱。

了解 Fénix Methode

用途