Materials and Method: Thirty healthy male weight lifters (aged 25-27yr old) were divided in to two groups of 15 subjects each with a body mass index between 25 and 31 kg/m², A Pre and post test was conducted on both the groups, Dynamic muscle strength was determined by 1RM testing at baseline, and after the bed rest and recovery phases. A summary score for lower-body 1RM was calculated using values for leg press, leg extension, and knee flexion exercises. Upper-body 1RM was calculated using values for the chest press and lat pull-down exercises, for producing muscle soreness. Study participants of the experimental group received the BCAA supplements (5.5gms) 90mts before the workout 30mts after workout between lunch and dinner and prior to bed time, for the whole training regime daily between meals for 12weeks. After 12 weeks post test was conducted for both the groups, and the subjects were asked to explain the cycle of pain and recovery. For the study, Correlated one tailed ‘t’ test was calculated between the pre test and post test of both the group. Subjective analysis was also done on the subjective data collected by the subjects.

Conclusion: On the basis of analysis of data finally it was concluded that, BCAA is useful in reducing muscle soreness. DOMS is a regular and painful part of progressing and overloading muscles in order to achieve changes in strength. In an effort to alleviate muscle soreness, this research indicates that BCAA supplementation may be effective in decreasing muscle soreness in many types of exercises.