Table 4.

Overview of amino acid and protein supplements

Nutrient source (key nutrient)	Mechanism of action	Suggested benefits	Refs
BCAAs (Leucine, Valine, Isoleucine)	Increased MPS	↓DMG, ↓DOMS, ↑MF	[88]
Creatine	Anti-inflammatory properties	↓DMG, ↓DOMS, ↓INF, ↑MF	[89, 91–100]
HMB	Increased MPS and cellular membrane integrity	↓DMG, ↓DOMS, ↑MF	[101–106]
L-glutamine	Anti-inflammatory properties	↓DMG, ↓DOMS, ↑MF	[107–110]
Protein	Increased MPS	↓DOMS, ↑MF	[111]
Taurine	Antioxidant properties	↓DMG, ↓DOMS, ↑MF	[113–116]

BCAAs branched-chain amino acids, ↓DMG nutrient reduced indirect markers of muscle damage compared to placebo, ↓DOMS nutrient reduced soreness and delayed-onset muscle soreness compared to placebo, ↓INF nutrient reduced markers of inflammation compared to placebo, HMB β-hydroxy-β-methylbutyrate, ↑MF nutrient improved muscle function relative to placebo