Acute and Chronic Effect of a Carbohydrate/Branched Chain Aminoacids/Alanine Sports Supplement (Friliver® Performance) Intake on Perceived Exertion during High Intensity Interval Training Sessions

Background: Branched Chain Aminoacids (BCAA), representing 35% of the essential aminoacids in the muscle, increase tissue proteins’ synthesis during and after exercise and speed up the metabolism increasing cellular proliferation. Recent studies demonstrate that BCAA administration before endurance exercise improve psychological aspects connected to fatigue, especially in the recovery phase, with less perceived exertion.

Aims: The purpose of this randomized double-blind placebo-controlled study was to determine whether the intake of a branched-chain aminoacid/alanine (Friliver® Performance) affects the rating of perceived exertion (RPE) during high intensity interval training (HIIT) sessions.

Methods: 32 healthy subjects (male = 20, female = 12, age: 21 ± 1.5 years) performed 36 indoor cycling training sessions over a 9-week period. Before (pre) and after (post) this training protocol, subjects were asked to perform a high-intensity endurance cycling test consisting of ten 90-second sprints (“SPR” steps) at 90% of individual maximal power (Pmax) separated by three-minute recovery intervals (“REC” steps) at 55% Pmax. One hour before the tests of each training session, the subjects of the experimental group (TR) ingested a single dose of Friliver® Performance while the subjects of the control group (PL) ingested a noncaloric placebo identical in taste and appearance. RPE (CR-10) was assessed during the HIIT test, ten seconds before the end of each step. Percent variations of RPE between TR and PL were then analyzed during pre-training SPR and REC steps and post-training SPR and REC steps. The Delta mean RPE (%) and Delta max RPE (%) were calculated.

Results: In the pre-training test, the Delta Mean RPE % (TR vs PL) was 1% during SPR HIIT and 9% during REC HIIT, with a Delta Max RPE of 5% and 15%, respectively. In the post-training test, after the 9-week physical training, the Delta Mean RPE % (TR vs PL) was 13% during SPR HIIT and 21% during REC HIIT, with the Delta Max RPE of 16% and 26%, respectively. Both single and long-term administration of Friliver® Performance significantly reduced RPE compared to placebo, with a 58% reduction in the REC phase between pre- and post-training.

Discussion: As compared to PL, Friliver® Performance significantly decreases RPE in the recovery phase as well as in the sprint phase of a HIIT training program indicating a reduction in the recovery time and an improvement in potency.

Conclusion: Treatment with Friliver® Performance over a 9-week physical training significantly reduces mean perceived exertion of 13% (max 16%) during SPR steps and of 21% (max 26%) during REC steps. The results of our study suggest that a 9-week training program with Friliver® Performance intake may help athletes to sustain training and optimize their performance.