What is your opinion of front versus back squat? I question with my football players whether I should be doing back squat with some of my older kids; they all go off to college and do them. Recently I've run into a problem with kids going to the gyms to do back squat because we're not doing them at the school. I struggle between sticking to my guns and continuing to educate the kids on why we do front squat and feeling like If their going to back squat I'd rather have them lifting with me under supervision. Can you offer any guidance on this?
I don't do any full Olympic back squats anymore. All our quad dominant squatting is either front squats or Anderson front squats. When we're looking for more posterior chain emphasis while squatting, I will box squat them. Box squats get crucified by a lot of coaches simply because they don't know how to teach them - or they've watched someone else teach them poorly.
I'm an accomplished powerlifter who has been around them long enough to know how to teach them very well, so they're a mainstay in my program. We go regular box squats, box squats with a front squat grip (awesome exercise), and safety squat bar box squats. The concerns with forward lean isn't as bad when you're only squatting to slightly below parallel and not giving the kid wiggle room to good morning the weight up out of the hole.
Eric Cressey
Q: In regards to shoulder injuries, do front squats place less stress on the shoulder than back squats?
A: This would depend on the shoulder injury in question.
For people with typical impingement problems, the back squat position puts them in the at-risk position (abduction + external rotation). So, for them, the front squat set-up is much better.
For people with acromioclavicular (AC) joint problems, the bar position on the front squat will put some really uncomfortable pressure directly on the AC joint. They'll handle back squatting a bit better.
So, I guess the answer - as always - is "it depends."
Eric Cressey
Just like everyone else on the planet, I'm offering some great Black Friday/Cyber Monday sales. We're just going to kick it off a week early so you have time to sort through it all! From now through Monday (11/27) at midnight, you can get 25% off the following resources by using the coupon code BF2023 at checkout.
These eight resources can be purchased through my secure website:
Sturdy Shoulder Solutions- My most recent product release delves going into a ton of depth on some important topics with respect to upper extremity evaluation, programming, and training. Learn more HERE.
CSP Innovations - A collaborative effort by the Cressey Sports Performance staff about a variety of topics. Learn more HERE.
The Specialization Success Guide - A great resource for those looking to pursue strength gains on the big three (squat, bench press, deadlift). Learn more HERE.
The Ultimate Offseason Training Manual - This was the first book I wrote, and it's stood the test of time because of how much of the writing was based on principles that'll last forever. Learn more HERE.
We use the 3D Strap a ton with our athletes, so I encouraged Cressey Sports Performance - MA coach Ethan Dyer to record a few of his favorite drills to share with a larger audience. Here they are (and I'll be chiming in with a second installment of this article myself very soon).
Also, if you haven't started using the 3D Strap with your athletes, I'd strongly encourage you to do so; they add a ton of options to your training bag of tricks. Definitely check them out at www.WhatsThatStrap.com and enter coupon code CRESSEY at checkout for free shipping on your order.
Enjoy! -EC
1. 3D Strap Lateral Sled Drag: One of the most notable benefits of the 3D Strap for baseball and softball athletes is that it doesn’t require any gripping. This means we can load up activities like reverse and lateral sled drags without having to worry about the neural and local fatigue associated with frying our grip and forearms, particularly in-season.
https://www.youtube.com/embed/rN3eWdUqnNs
2. 3D Strap Lateral Rotation: This is a piece of equipment that allows for significant tactile and sensory feedback while executing certain drills, like this lateral rotation. The helical, compressive forces and leading effect that the strap provides is unique and gives us plenty of ‘feel’ based options for our rotational athletes.
https://www.youtube.com/embed/zPc3c-3emb8
3. 3D Strap-Assisted Bowler Squat: The 3D Strap provides a ton of value for loaded single leg activities like this bowler squat. In addition to the previously mentioned ‘feel’ based input we get, we’re able to add significant loading to exercises where we might be looking for resisted or assisted range of motion.
https://www.youtube.com/embed/hXWuLpEPCS0
4. Split-Stance 3D Strap-Resisted Row w/Alternate Arm Reach: Even in post-surgical contexts, we can drive rotation through the upper body without needing to do any gripping. This may be less significant loading than an actual cable row, but if we’re looking to restore / maintain range of motion at the ribcage post-surgery, this kind of activity can be an excellent choice.
https://www.youtube.com/embed/v9Iq6CfAmPE
5. 3D Strap-Resisted Heiden with Stick: The strap isn’t a band, meaning it’s non-elastic. Because of this we can get more out of activities like resisted jumps for certain athletes. When we yank on the strap the force is applied over a very small amount of time, which should bias getting into and out of the cut with greater velocity. This cannot be done to the same extent with a band, making the 3D Strap a useful tool while programming for change of direction or return to run progressions.
https://www.youtube.com/embed/zNCIR4VxFEU
As you can see, this is an awesome piece of equipment that can really yield a variety of training benefits. We'll be back soon with more of our favorites, but in the meantime, you can check it out at www.WhatsThatStrap.com and enter coupon code CRESSEY at checkout for free shipping.
About the Author
Ethan Dyer serves as a Strength & Conditioning coach at Cressey Sports Performance. He started as a client at CSP and eventually went on to intern at CSP-MA. Following another internship at Indianapolis Fitness and Sports Training, Ethan joined the CSP-MA team. He was a pitcher at the College of the Holy Cross before transferring to Endicott College to complete his undergraduate work with a major in Exercise Science and minor in Psychology. A Certified Strength and Conditioning Coach through the National Strength and Conditioning Association, Ethan has been a volunteer with both the Miracle League and Special Olympics, and has a passion for working with young athletes to help them fall in love with training while avoiding injury. You can follow him on Instagram at @Ethan___Dyer.
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I've already highlighted the top articles I put out at EricCressey.com in 2022, so now it's time for the top guest posts of the year. Here goes…
1. Exercise of the Week: Barbell Drop Split-Squat- Cressey Sports Performance - MA coach Ethan Dyer introduced a single-leg progression that delivers some extra benefits over classic lunges and split squats.
2. 5 Warm-up Options to Improve Hip Extension - The ability to access hip extension while the opposite hip flexes is crucial in sprinting, throwing, hitting, and a myriad of other athletic endeavors. In this article, Cressey Sports Performance - Florida coach Dylan Lidge outlined a few dynamic ways to challenge hip extension in a warm-up.
3. 5 Drills for Dynamic Trunk Deceleration - Cressey Sports Performance - Florida coach Eduardo Valle shared five deceleration drills that are helpful for just about any type of athletes, but especially in the rotational realm we live in on a daily basis.
4. 4 Training Principles to Make the Most of Your Speed Work- There's a heavy bias toward contralateral pressing and rowing in today's strength and community world, and as Ethan Dyer (again!) shared in this article, we need to give ipsilateral options some love.
5. Wall March Variations for the Win - Wall marches are drills that have been used commonly over the years in the strength and conditioning and track and field communities. Unfortunately, many coaches don’t appreciate how much you can build on the basic wall march to teach a number of different movement competencies. In this article, Dylan Lidge shared some of our favorite variations on this classic drill.
I'll be back soon with more highlights from 2022.
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We often use an anterior counterbalance to improve an athlete's ability to get depth, particularly on squat patterns. However, I've found that cueing a reach at the same time gets us even higher quality movement. A quality reach drives the scapula into rotation around the rib cage via the serratus anterior instead of just a dump into scapular anterior tilt. Think of it as the difference between an active and passive counterbalance. As you can see in the video on the right, adding a light band can help an athlete feel that reach better.
And while I've got your ear, don't forget about the current Black Friday/Cyber Monday 25% off deals we having going on right now. You can learn more HERE.
Sign-up Today for our FREE Baseball Newsletter and Receive Instant Access to a 47-minute Presentation from Eric Cressey on Individualizing the Management of Overhead Athletes!
Just like everyone else on the planet, I'm offering some great Black Friday/Cyber Monday sales. We're just going to kick it off a week early so you have time to sort through it all! From now through next Monday (11/28) at midnight, you can get 25% off the following resources by using the coupon code BF2022 at checkout.
These eight resources can be purchased through my secure website:
Sturdy Shoulder Solutions- My most recent product release delves going into a ton of depth on some important topics with respect to upper extremity evaluation, programming, and training. Learn more HERE.
CSP Innovations - A collaborative effort by the Cressey Sports Performance staff about a variety of topics. Learn more HERE.
The Specialization Success Guide - A great resource for those looking to pursue strength gains on the big three (squat, bench press, deadlift). Learn more HERE.
The Ultimate Offseason Training Manual - This was the first book I wrote, and it's stood the test of time because of how much of the writing was based on principles that'll last forever. Learn more HERE.
Today's guest post comes from Cressey Sports Performance - Florida coach Dan Rosen.
In a recent episode on the Elite Baseball Development Podcast, Eric spoke with Coach Jerry Weinstein about his lengthy coaching career and the lessons he has learned throughout that time. On top of being a successful coach at the collegiate, professional, and Olympic level, Jerry is also well-known for his work that he has done with catchers. In the podcast, he discussed the importance of catchers being defensive minded, having the ability to get themselves into and out of positions behind the plate, and more. In today’s article, I aim to address these qualities and others that can help catchers become more successful.
Training Consideration #1: Healthy Feet
Foot health can be its own blog, but I specifically want to cover big toe extensibility and maintaining the ability to both pronate and supinate the foot.
Having an adequate amount of big toe dorsiflexion (roughly 60-70 degrees) is important for a number of reasons including plantar fascia health, Achilles tendon health, the ability to complete a gait cycle (a step). Without this mobility, compensations may arise up the chain. Before every pitch, catchers give their signals in a stance that requires them to access their big toe extensibility. In a nine inning game, one team will throw roughly 150 pitches; multiply that across a whole season and you have a catcher who has spent a considerable amount of time in big toe dorsiflexion. Without an adequate amount, what can end up happening is catchers may roll onto the other four toes for support, causing the big toe not to do its job in this stance. Ways in which we can train big toe ROM include isolating the toe itself through toe CARs/toe yoga, performing spring ankle sets while ensuring the big toe is the main weight bearing toe, spending time in the gym barefoot, and becoming more mindful of what our big toe is doing in exercises that would typically force it into extension such as in hops, pogos, and in exercises that utilize staggered or split stance positions. Dr. James Spencer also outlined a few good exercises in a previous article here: Big Toe, Big Problems.
Although catchers are not walking much while they catch, they do move throughout phases of gait. The signal stance we just discussed would mirror the late phase of gait, as the toes are the last point of contact with the ground. The later phase of gait is associated with propulsion, which will be important for catchers as they come out of their stance to move their body weight toward a base for a throw. After the pitch calling stance comes the primary stance. Traditionally this would look like the picture below.
Some catchers, however, find dropping one knee down is a more comfortable and more efficient way to receive the pitch.
In the first picture, we can see heavy pronation and eversion (feet rolling inwards) of both feet. Catchers often have to shift or sway their bodyweight from one foot to the other in their stance, which is why access to pronation will be important. It is worth noting, however, that the athlete needs the ability to access supination to create a more rigid foundation for force production. If the athlete is constantly in pronation (as the catcher is in the first picture), he'll be stuck in "deceleration mode." In the second picture, we see the left foot that is more biased towards supination.
One strategy I like to employ in this regard is to bias the various phases of gait with different exercises in a training program.. For example, you can adjust a split-squat to train each of them. Elevate the front foot to bias early supination, keep the shin over the mid-foot throughout the movement to bias pronation, or elevate the back foot and/or float the front heel to emphasize the re-supination in the later phase of gait.
Where you place the weight loading implement can also have an impact on which phase is being biased on the working foot; contralateral (opposite side) holds emphasize pronation and ipsilateral (same side) holds emphasize more supination. Determine what the athlete needs and then position/load them accordingly.
Training Consideration #2 – Hip Mobility
It’s important to assess hip range of motion in all three planes to determine where an athlete may be limited. Hip flexion range-of-motion is particularly important, as a catcher certainly spends a lot of time in a position of deep hip flexion. If this motion is lacking, a catcher may find compensatory motion at a joint above (the lumbar spine) or below (the knee).
Knee health is another important consideration for catchers, as they spend just as much time in deep knee flexion as they do in toe dorsiflexion and hip flexion. With respect to knee health, it’s my belief that adequate leg strength, proper foot mechanics, and access to a sufficient amount of usable hip mobility will put the knee in a better position to be durable throughout the year (provided there are no contact or traumatic injuries).
To be an effective catcher, one must have sufficient hip mobility to “explore” in a small window. Some catchers will rely on more internal rotation strategies, while others will rely on more external rotation strategies to maneuver behind the plate. Therefore, it’s important for a strength and conditioning coach and athlete to discuss what specific limitations arise when the catcher is attempting to play their position.
It is also worth noting that with the amount of time catchers spend in a squat or in awkward positions, bony adaptations of the head of the femur (ball) or acetabular rim (socket) may develop, leading to a loss of hip ROM. Accessible hip mobility will help catchers to play their position effectively by allowing them to work in the frontal plane so as to shift their weight in attempt to receive or block a ball. One movement that trains this quality is the Half-Kneeling Adductor Dip.
It will also be important to have the ability to internally rotate one hip while the other hip externally rotates. We can see this occurring in both pictures above. This ability can be trained using both the always-popular seated 90/90 ER/IR hip switches as well as a new favorite of mind, the Cable Assisted Lateral Cross Connect.
Lastly, catchers should have the ability to come out of the hips in their stance through hip extension. One medicine ball movement in particular that we like to use on this front is the split-stance stand-up stomp:
Training Consideration #3 – Acceleration
Acceleration is the ability to gain speed as fast as possible, and athletes need it to overcome a static position (as in catching). Catchers naturally adopt a lower center of mass due to the stances they find themselves in. Having the ability to accelerate will support them in the ability to get out of their stance and get their body weight moving either towards the base they are throwing to or to field a ball.
Training acceleration for this population can be done similarly to that of other athletes. This will include things like med ball throws, sled pushes, chain sprints, jumps for distance, and lifts that emphasize horizontal force production. To make acceleration training slightly more specific for catchers, provide them with the ability to rotate their body as they accelerate or start their sprints in positions that require them to overcome a lower center of mass; examples would be half-kneeling and push-up positions.
Training Consideration #4 – Arm Care
While the intensity of every throw does not match that of a pitcher, catchers do rack up a substantial throw total throughout a season. Reps are reps. Catchers need just as much focus on their arm care training as pitchers do. One thing to note with catcher throwing mechanics is that the arm action is typically shorter, and they may not be able to use as much of their lower half due to the lack of momentum they have going forward when making throws. This is closely related to the quick transition time they need to have with their hands. Because of this shorter deceleration path (and, in turn, less assistance from the lower half), it stands to reason that catchers will need to have extra strength in the upper extremity decelerators than you'd expect.
Footwork is also important to consider when thinking about arm care. If a catcher cannot properly switch their feet and get momentum going towards their target in an efficient manner, it will require the shoulder and elbow to work harder to get layback, align the release point with the target, and gain velocity on the throw.
Conclusion
There is a lot that goes into being a great catcher, but as with any athlete, availability is the best ability. Keeping catchers healthy is the name of the game for long-term success at this position. Foot health, hip mobility, acceleration, and arm care are four training considerations that – combined with constant communication between the catcher and coach – can help the athlete feel good and perform well throughout the year and a career. I highly recommend you go listen to the episode of the Elite Baseball Development Podcast with Eric and Coach Weinstein if you haven’t already:
About the Author
Dan Rosen serves as a Strength and Conditioning Coach. Dan graduated from the University of Maryland with a B.S. in Kinesiology. He then completed his internship with CSP-MA in the Spring of 2021. Dan also completed an internship with Elon University Sports Performance and a graduate fellowship at Merrimack College, where he earned his Master’s degree in Exercise and Sport Science. As a graduate fellow, Dan served as the strength and conditioning coach for the Baseball, Field Hockey, and Swim teams while assisting with Football and Men’s Ice Hockey. After graduate school, Dan served as the Strength and Conditioning Coach for the Brewster Whitecaps in the Cape Cod Collegiate Summer Baseball League. He is also Precision Nutrition certified.
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Today's guest post comes from Cressey Sports Performance - Florida coach, Dylan Lidge.
The ability to access hip extension while the opposite hip flexes is crucial in sprinting, throwing, hitting, and a myriad of other athletic endeavors. To ensure true hip extension, the heel, knee, pelvis, rib cage and head need to be stacked. Here are few dynamic ways to challenge hip extension in a warm-up.
Side-Lying Hip Extension Iso Holds to Wall - You should be able to draw a straight line from the bottom knee to the ear. Keep full foot contact onto the wall. Aim for a 30 second hold.
DB Goblet Hip Flexion End-Range Lift-offs - The goblet load keeps the athlete in a stacked position and is a great way to get the core activated. The athlete should “push the floor” under them and “stay tall” to ensure the glute extends the hip. Aim for a 5 second hold.
Arms Overhead High Knee March with Med Ball - The med ball challenges the athlete to go into hip extension and shoulder flexion without compensating. Control the pace for 15yds.
Split Squat Iso Hold - Back Heel Pressed to Wall - The back heel into the wall helps the athlete utilize their glute and hamstrings for hip extension. Hold for 30 seconds.
2-arm KB Racked High Knee March - Cue the athlete to exhale at the top of each rep. The kettlebells challenge the athlete to establish good core stiffness in a stacked position. Perform 8 reps on each side.
About the Author
Dylan Lidge serves as a Strength and Conditioning Coach at Cressey Sports Performance - Florida. Prior to joining the staff, Dylan completed an internship at CSP-FL in the summer of 2020. He graduated from the University of Illinois Urbana-Champaign with a B.S. in Kinesiology. He is currently studying at the University of Illinois-Chicago for his MS in Kinesiology with a concentration in Biomechanics. At UIC he holds a position as a teacher's assistant in an exercise technique course, as well as an instructor for a personal fitness course. In 2019, he interned with the UIC Strength and Conditioning staff assisting with the baseball team. Dylan has coached baseball at the collegiate, high school, and youth levels.
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Today's guest post comes from the team at Examine.com, my top resource for cutting-edge research in health and performance. As a member, I get monthly updates/summaries on a variety of topics in this regard - and it's been invaluable for helping me to stay on top of what's new in my field.
This post is timely, as they have a 30% off sale to celebrate the 13th anniversary of their site launching (you can learn more HERE). In today's post, they touch on a popular - but often misunderstood- supplement: branched chain amino acids (BCAAs). Enjoy! -EC
Given the importance of protein for exercise, branched chain amino acids (BCAAs; isoleucine, leucine, and valine), which contribute heavily to muscle synthesis, are commonly marketed by supplement companies as being able to provide benefits for resistance training performance, recovery, and body composition. Are they effective, or a waste of money?
The Study
This systematic review of 12 randomized controlled trials assessed the effects of BCAA supplementation on physical performance, muscle damage, and body composition.
Studies that met the following criteria were included:
Assessed healthy people who were at least 18 years old, without chronic disease.
Utilized BCAA supplementation in isolation compared to a matched control group.
Assessed physical performance, muscle damage, or body composition as an outcome.
The sample size of the included studies ranged from 9 to 46, with an average of about 22 participants per study. The studies were published between 2008 to 2018, and study length varied from 1 day to 8 weeks. The average BCAA dose was 19.5 grams per day and was compared to either water, carbohydrate, artificial sweetener, or taurine (a non-essential amino acid). Ten of the studies recruited nonathlete participants, one recruited experienced runners, and one recruited soccer and rugby athletes.
Blood Parameters
Eight studies assessed the effects of BCAA supplementation on blood parameters associated with muscle damage. Seven of them assessed creatine kinase (CK), three assessed lactate dehydrogenase, two assessed lactate, two assessed aldolase, and one article assessed myoglobin and interleukin 6 (IL-6).
Of the seven studies assessing CK, three reported a decrease in CK in the BCAA group compared to placebo following an exercise protocol designed to induce muscle damage (24, 72–96, and 48 hours after exercise in each study, respectively).[4][11][12]
Of the three studies assessing lactate dehydrogenase and of the two studies assessing aldolase, one reported that both markers were lower 72 and 96 hours after an exercise protocol designed to induce muscle damage in a BCAA group, compared to placebo.[11]
Of the two studies assessing lactate, one found that it was lower in the BCAA group than the placebo group immediately after a cycling exercise protocol.[6]
The only study assessing myoglobin and IL-6 found no effect of BCAAs following an exercise protocol designed to induce muscle damage.[2]
Body Composition
Two studies evaluated participant body weight and lean mass. One of these studies found that BCAAs prevented body weight and lean mass loss during an 8-week calorie-restricted diet, compared to a control group consuming a carbohydrate supplement.[9] Notably, the supplement used in the study demonstrating an effect of BCAAs also contained 1,000 mg of citrulline malate and 2,500 mg of L-glutamine. The placebo was a standard electrolyte sports beverage.
Performance:
Repetitions performed: Three studies assessed repetitions performed, one of which reported that the BCAA group performed more squat exercise repetitions than a placebo group. The same study reported improvements in body composition.[9]
Total distance performed: Two studies assessed distanced performed, with no differences between groups in either study.
Strength: Five studies assessed strength, one of which reported a greater increase in 3RM strength on squats and bench press in the BCAA group, compared to the placebo group. The same study reported improvements in body composition.[9]
Vertical jump: Three studies assessed vertical jump performance, none of which found an effect of BCAAs.
Power: Three studies assessed power, none of which found an effect of BCAAs.
Perceived exertion: Two studies assessed perceived exertion, one of which found an improvement at 75 and 90 minutes during a cycling protocol in a group consuming BCAAs, compared to a group consuming a carbohydrate-based electrolyte beverage.[3]
Muscle soreness: Six studies assessed muscle soreness and pain, four of which found a reduction in subjective muscle pain in groups consuming BCAAs, compared to a placebo.[2][4][7][11] One reported an effect of BCAAs, as compared to an artificially-sweetened beverage 48 and 72 hours following an eccentric exercise protocol.[2] A second study reported that BCAAs reduced muscle soreness 24 and 48 hours after an exercise protocol designed to induce muscle damage, compared to an artificially-sweetened beverage.[4] A third study reported that consuming BCAAs with taurine reduced muscle soreness 48 hours after an exercise protocol designed to induce muscle damage as compared to a carbohydrate-based placebo,[7] and in another study, consuming BCAAs before an eccentric bicep curl protocol reduced muscle soreness at 72 and 96 hours, as compared to a starch-based placebo.[11]
Note
While several studies demonstrated positive effects of BCAAs, several points must be considered:
The background protein intake of the participants probably moderated the benefits of BCAAs. Since BCAAs are three essential amino acids, and therefore found in protein food sources, BCAAs might be less useful for individuals already consuming adequate protein. Of the eight studies reporting benefits of BCAAs, three did not utilize a dietary control or report participants’ total protein intake, only requiring that participants maintain their usual dietary habits, [4] [11][7] and another study did not control participants’ dietary intakes nor provide information on their intake.[6] In one study, participants maintained an overall protein intake of about 1.2 grams per kg of body weight per day (g/kg/day), which the authors noted was lower than the recommended range for resistance training individuals (1.4–2.0 g/kg/day).[12] Another study utilized a calorie and carbohydrate-restricted diet, providing 35–40% of calories from protein.[9] One study asked participants to maintain their habitual intake while assessing their calorie and macronutrient intake during the study, reporting that the BCAA group derived about 69% of total energy from carbohydrates, while information was not provided on fat or protein intake.[3] One study provided all food to participants, providing 1.5 g/kg/day of protein to both BCAA and placebo groups.[2]
None of the studies compared BCAAs to another source of amino acids (e.g., a protein supplement or protein from food) except for one study utilizing both taurine and starch in comparator groups.[7]
Even if BCAAs were to provide a small benefit on markers of muscle damage or soreness, using BCAAs for this purpose might become redundant if training volume is managed appropriately to avoid excessive muscle damage in the first place.
The Big Picture
Several other review papers have been published assessing the utility of BCAAs for resistance-trained individuals. Here are a few that were published recently:
A 2021 meta-analysis[13] previously reviewed in Study Summaries assessing the effects of BCAAs on muscle soreness and markers of muscle damage found that BCAA supplementation reduced CK levels at less than 24 hours after exercise, as well as 24 and 48 hours after exercise, while improving muscle soreness at less than 24 hours only. However, the observed effects were small.
A 2021 narrative review[14] assessing the effects of BCAAs on muscle strength and hypertrophy concluded that “... the proposed benefits of BCAA used in the marketing of supplements appears to be at odds with the overall state of the current literature, which does not support the efficacy of supplementation on muscle strength and hypertrophy."
A 2017 meta-analysis[15] assessing the effects of BCAAs on muscle soreness and markers of muscle damage, reported that BCAAs reduces CK at less than 24 hours and 24 hours after exercise compared to a placebo, with no effects on lactate dehydrogenase or muscle soreness.
In a 2017 systematic review[16] assessing the effects of BCAAs on markers of muscle damage, 6 of 11 studies reported a beneficial effect of BCAAs.
At the end of the day, limited evidence suggests that BCAAs might reduce muscle soreness and indirect markers of muscle damage in resistance-training people. However, studies demonstrating the benefits of BCAAs utilized non-protein comparator groups, and often failed to report information on participants’ total protein intake. BCAAs probably don’t have utility for people already consuming adequate protein and managing training volume appropriately.
Note: We'll link to the studies referenced in this article in the first comment below.
Wrap-up
If you're looking for more detailed reviews like this, I'd strongly encourage you to check out Examine.com. Their membership offering is second-to-none and is something I review every month to stay on top of the latest research. And, it's on sale for 30% off through Monday to celebrate their 13th anniversary. You can learn more HERE.
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