[P-a-n-1-c]

ד"א אם כבר מדברים על BCAA:

So far so good! On the research front, some studies have found the consumption of

BCAA before endurance exercise may decrease the rate of protein degradation and
may have a sparing effect on muscle glycogen degradation and depletion of muscle
glycogen stores.
However, leucine supplementation at 200 mg per kg of bodyweight prior to
anaerobic running exercise (sprinting) did not improve performance.

מתוך הספר W.Bink - Muscle Building Nutrition

סימוכין:

Wagenmakers, A. J. "Amino acid supplements to improve athletic performance,"

Curr. Opin. Clin. Nutr. Metab. Care 2/6 (1999), p. 539-44.
Williams, M. H. "Facts and fallacies of purported ergogenic amino acid
supplements," Clinical Sports Medicine 18/3 (1999), p. 633-49.
Kreider, R.B., V. Miriel and E. Bertun. "Amino acid supplementation and exercise
performance. Analysis of the proposed ergogenic value," Sports Medicine 16/3
(1993), p. 190-209.
Davis, J. M., and R. S. Welsh, et al. "Effects of branched-chain amino acids and
carbohydrate on fatigue during intermittent, high-intensity running," Int. Jour.
Sports Med. 20/5 (1999), p. 309-14.
Mittleman, K. D., M. R. Ricci and S. P. Bailey. "Branched-chain amino acids
prolong exercise during heat stress in men and women," Med. Sci. Sports Exerc.
30/1 (1998), p. 83-91.
Mero A. "Leucine supplementation and intensive training," Sports Medicine 27/6
(1999), p. 347-58.

לא יודע איזה מהם מתאים למחקר הנ"ל אז הבאתי את כולם.

בנוסף לזה:
מקורות בתזונה: קמח סויה, אורז חום, קוטג', דגים, בשר, שקדים, אגוזי ברזיל, קשיו, בוטנים, גרעיני שומשום, עדשים, אפונת גינה, שעועית לבנה, פטריות ופולי סויה.