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A 2006 study ( 3 ) looked at the impact an amino acid supplement comprised of 9 essential amino acids and 3 non-essential amino acids would have on muscle sorenessduring resistance exercise. Researchers randomly assigned participants either to a supplement containing the amino acids l-[1-18][5-13C]leucine, l-[1-18]methionine, l-[1-(13C)-glutamine], l-[1(13C)-glutamine-13C]phenylalanine and 1 of the non-essential amino acids leucine, l-[1-(18R)-1-13C]-leucine, l-[1-18]methionine, l-[1(18R)-1-13C]-leucine or leucine. The researchers noted that all participants experienced more muscle soreness when compared to the control group after a 30 minute resistance exercise session or the following day. The researchers concluded that more protein would be needed after exercise to increase protein synthesis rate without inducing muscle soreness. In 2009 an Australian report examined the effect of a protein-rich meal on post-exercise muscle protein synthesis rates ( 3 ). Participants ate a protein-rich meal consisting of 25 g of nitrogenous protein (3 g of which was branched-chain amino acids), a serving or 2.2 kg of lean beef protein and 3 g of carbohydrate and had either 2 h of post-exercise recovery or remained in a moderate intensity resistance workout for 6 days prior to their next meal of the day. Both groups experienced identical muscle protein breakdown rates after the meal but post-exercise muscle protein synthesis rates were greater after the recovery meal than following the day's training. Several studies on strength and power athletes have examined the acute effects of amino acids on a variety of bodily functions. For instance, in 1995 it was reported that whey proteins stimulate an overnight reduction in lactate concentration of human blood, and are capable of enhancing performance ( 6 ). Similarly, the ingestion of a large dose of branched-chain amino acid (BCAA) with carbohydrate-rich meals after exercise has been shown to enhance muscle oxygen consumption and improve post-exercise recovery in the same manner ( 7 ). In this same study, BCAA supplementation also enhanced post-exercise muscle energy metabolism in response to a 60 min of intense exercise. In addition, there were no differences in the recovery rates of oxygen consumption, carbohydrate metabolism, nor plasma lactate concentration between the two groups; indeed, BCAA supplementation improved muscle performance on a muscle contraction task in a manner that differed greatly from that of the carbohydrate-rich group ( 7 ). Similar articles: