The 11 Best BCAA Supplements of 2024, According to Experts

Athletes and trainers use branched-chain amino acids to build muscle, improve performance and reduce fatigue. Here is our guide to the top BCAAs on the market.

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“BCAAs are essential amino acids, namely leucine, isoleucine and valine, that your body cannot produce independently. Hence they must be acquired through your diet or supplements,” says Adam Kemp, M.S., nutrition education and ISSA certified personal trainer. 

BCAAs have been of particular interest in the sports nutrition world because of their role in performance, which includes increased muscle protein synthesis, decreased muscle breakdown and improved glycogen storage during muscle recovery, says Kristin Koskinen, RDN, LDN, LD, CD.

To get the best results from a BCAA supplement, you should pair it with one that includes essential amino acids (EAAs)—protein powders, for example—because BCAAs alone won't necessarily fuel your muscles.

We've tested a ton of BCAA supplements and compiled a list of our favorite products, including their pros and cons. We also interviewed several experts (including Kemp and Koskinen) to develop a guide to the different types of BCAAs supplements available and how you can use BCAAs to fuel muscle growth and improve muscle recovery.

This content is meant to be informative, but should not be taken as medical advice. It is not intended for use as diagnosis, prevention or treatment of health problems. Before starting any new supplement, weight loss or exercise regimen, talk with your doctor.

Our Picks for the Best BCAA Supplements of 2024:

• The Best Overall BCAA: Transparent Labs BCAA Glutamine
• The Best BCAA for Energy: XWerks Motion
• The Best Pre-Workout with BCAAs: Kaged Pre-Kaged Elite Pre-Workout
• The Best BCAA Powder: Naked BCAAs
• The Best BCAA Supplement for Recovery: XWerks Motion
• The Best BCAA for Muscle Growth: Transparent Labs Intra Workout
• The Best Budget BCAAs: NOW Sports Branched-Chain Amino Acid Capsules
• The Best Vegan BCAA Supplement: Kaged BCAA
• The Best BCAA Pills: Optimum Nutrition BCAA Pills
• The Best BCAA with L-Glutamine: Transparent Labs BCAA Glutamine
• The Best-Tasting BCAA: Alani Nu BCAAs

Best Overall BCAA: Transparent Labs BCAA Glutamine

SI Showcase

Key features and specs:

• Price: $39.99 ($1.33 per serving)
• Servings per container: 30
• BCAAs: 4 grams leucine, 2 grams isoleucine, 2 grams valine
• Sweeteners: Stevia
• Flavors available: Sour Green Apple, Tropical Punch, Strawberry Lemonade, Blue Raspberry, Orange
• Certifications: Made in a GMP-certified facility

Why we picked it:

Transparent Labs BCAA Glutamine has five active ingredients that are designed to accelerate recovery and reduce muscle damage. Studies show a large decrease in delayed onset muscle soreness (DOMS) in participants who followed intense exercise with a BCAA supplement. This Transparent Labs supplement has a BCAA ratio of 2:1:1 and includes coconut water powder. Coconut water may support subsequent exercise and promote rehydration.

We like that this powder also contains immunity-boosting vitamin C, as well as L-glutamine, which is considered fuel for our immune system. Taking a supplement with L-glutamine may be beneficial for athletes who become deficient in glutamine after endurance events, health experts say.

Transparent Labs BCAA Glutamine comes in several fruit flavors. While our tester, certified personal trainer Nicole Davis, said this powder mixed well, she did not like the taste. “I tried the Strawberry Lemonade, but I found the flavor so bitter that I didn’t want to have more than one serving,” said Davis.

Check out our Transparent Labs Review for more information on this supplement brand.

Pros:

• Vegan and vegetarian-friendly
• Gluten-free, non-GMO, free of artificial colors and sweeteners
• Ideal for those who want a supplement that combats DOMS and aids in hydration

Cons:

• Comes in fruity flavors, which may be off-putting to some people
• Transparent Labs recommends two servings a day before exercise, which may be too much for some people

Best BCAA for Energy: XWerks Motion

SI Showcase

Key features and specs:

• Price: $49.99 ($1.63 per serving)
• Servings per container: 30
• BCAAs: 3 grams of Instantized Blend AminoBlast (2:1:1 ratio of leucine, isoleucine, valine)
• Sweeteners: Sucralose
• Flavors available: Raspberry Lemonade, Watermelon
• Certifications: None

Why we picked it:

XWerks Motion is our pick for the best BCAAs for energy because it includes ingredients that can give you an extra push of power and intensity during your workout. This supplement contains 25 milligrams of cluster dextrin, a type of carbohydrate that one study shows can increase the time to exhaustion. Our tester, certified personal trainer Kate Meier, felt the inclusion of carbs in the formula gave her a boost during her workout. 

“I took XWerks Motion during a longer workout. I didn’t feel like I had superhuman strength, but I felt really good during my lifting session,” said Meier.

XWerks Motion has 3 grams of BCAAs at a 2:1:1 ratio. While you exercise, these work to suppress the production of serotonin, which may prevent you from feeling lethargic. In addition to BCAAs, each serving of XWerks Motion contains electrolytes calcium, magnesium and sodium, which are essential to prevent dehydration.

Pros:

• A good choice for athletes who want more energy while working out without taking stimulants
• Gluten-free, dairy-free
• Contains electrolytes to help fight dehydration

Cons:

• Doesn’t disclose if this product is third-party tested
• Not best for those who want to avoid artificial sweeteners
• Contains soy

Best Pre-Workout with BCAAs: Kaged Pre-Kaged Elite Pre-Workout

SI Showcase

Key features and specs:

• Price: $59.99 ($3 per serving)
• Servings per container: 20
• BCAAs: 1.75 grams leucine, 0.875 grams isoleucine, 0.875 grams valine (Muscle Fuel Matrix fermented BCAA blend)
• Flavors available: Strawberry Lemonade, Fruit Punch, Glacier Grape, Orange Mango, Caribbean Sunrise
• Certifications: Informed Choice Certified

Why we picked it:

Kaged Pre-Kaged Elite is a creatine powder, BCAA supplement and pre-workout supplement all in one. It’s full of ingredients to improve athletic performance and promote recovery, including electrolytes, B vitamins and two forms of creatine. Creatine is an amino acid known to help increase muscle mass and strength. You’ll find it in whey protein powders and other supplements.

Pre-Kaged Elite also contains a natural form of caffeine from green coffee beans to increase focus during your workouts. Coconut water is included in this supplement for increased hydration. Since this is a pre-workout, Pre-Kaged Elite is formulated with ingredients typically used to improve muscle endurance like L-citrulline, and beta-alanine.

Our tester, certified sports nutrition coach Pete Nastasi, calls Pre-Kaged Elite "the strongest formula on the market" and cautions against some people taking it. “Super high caffeine content and a crazy amount of pump ingredients. I took a half scoop when testing, and it was powerful,” said Nastasi.

Even though Pre-Kaged Elite is double or triple the price per serving of other BCAAs on our list, you’re getting multiple supplements in one. The ingredients in Pre-Kaged Elite are designed to help your body prepare before, sustain during and recover after intense workouts.

Related Post: Kaged Pre-Kaged Pre-Workout Review

Pros:

• Good choice for serious athletes and bodybuilders looking for alternatives to other pricey supplement stacks that they’re already taking
• Gluten-free, non-GMO, naturally flavored
• Informed Choice certified and free of banned substances

Cons:

• Not the right supplement for those looking for a simple BCAA without added ingredients
• More expensive than other options on our list
• High caffeine content with 388 milligrams per serving, so not a great choice for those who are caffeine-sensitive

The Best BCAA Powder: Naked BCAAs

Naked Nutrition

Key features and specs:

• Price: $34.99 ($0.35 per serving)
• Servings per container: 100
• BCAAs: 2500 milligrams leucine, 1250 milligrams gram isoleucine, 1250 milligrams valine
• Sweeteners: None
• Flavors available: None
• Certifications: Certified Vegan, Certified Gluten Free

Why we picked it:

Naked BCAAs is our choice for the best BCAA powder because it has a simple formula and doesn’t contain any proprietary blends, meaning each ingredient is transparently listed. The brand breaks down the amount of each amino acid per serving, and the only additional ingredient is sunflower lecithin, which experts say aids in digestion. The amino acids leucine, isoleucine and valine are in a 2:1:1 ratio with a greater amount of leucine. Some research has shown that leucine has a higher oxidation rate and stimulates protein synthesis, however, further information on the effects is needed.

This BCAA powder is unflavored, so you can mix it into a glass of water or a smoothie without dealing with a potentially overpowering fruit or tropical flavor. It’s Certified Vegan, so it’s an excellent vegan supplement option, and it’s keto-friendly.

Related Post: Best Keto Pills and Supplements

Pros:

• Transparent label and minimal ingredients
• Dairy, soy and GMO-free
• Subscribers save 20%, and there are 100 servings per container

Cons:

• While it is a good choice for a straightforward BCAA powder, it’s not ideal for those who want glutamine, electrolytes and other ingredients in their supplement

Best BCAA Supplement for Recovery: XWerks Motion

SI Showcase

Key features and specs:

• Price: $49.99 ($1.63 per serving)
• Servings per container: 30
• BCAAs: 3 grams total of Instantized Blend AminoBlast (2:1:1 ratio of leucine, isoleucine, valine)
• Sweeteners: Sucralose
• Flavors available: Raspberry Lemonade, Watermelon
• Certifications: None

Why we picked it:

We chose XWerks Motion as the best BCAA supplement for recovery because it is formulated to help promote muscle growth and help your body recuperate after training. XWerks Motion contains the three essential amino acids, leucine, isoleucine and valine, at a 2:1:1 ratio. A study on leucine supplementation showed an increased deposition of fat-free mass and an accompanying increase in strength. XWerks Motion may also accelerate muscle recovery after weight training by improving protein synthesis. The additional electrolytes, calcium, magnesium and sodium, can help prevent dehydration.

While XWerks Motion comes in only one flavor, Raspberry Lemonade, our tester, Kate Meier, said it was refreshing. “I thought it tasted more raspberry than lemonade, but I enjoyed it. It wasn’t too sweet,” said Meier.

Pros:

• Formulated with electrolytes to help with hydration
• 25 grams of complex carbohydrates per serving, which may help energy levels during a workout
• Gluten and dairy-free

Cons:

• Premium pricing makes it one of the more expensive options on our list
• Only comes in one flavor
• Lower dose of BCAAs per serving than some other options on our list

The Best BCAA for Muscle Growth: Transparent Labs Intra

Key features and specs:

• Price: $43.99 ($1.46 per serving)
• Servings per container: 60
• BCAAs: 5000 milligrams total, 2:1:1 ratio of L-leucine, L-isoleucine, L-valine
• Sweeteners: Stevia
• Flavors available: Strawberry Lemonade, Blue Raspberry
• Certifications: None

Why we picked it:

Transparent Labs Intra is a unique BCAA supplement because it’s meant to be taken during a workout instead of before or after it. The formula is designed to help men and women stay hydrated by providing the BCAAs your muscles need to maximize protein synthesis and essential amino acids (EAAs)—the amino acids that make up the protein your muscles are trying to synthesize.

Each serving has nine essential amino acids and 1,000 milligrams of coconut water powder containing potassium, sodium and manganese—all of which aid in replenishing electrolytes lost during exercise. It also has 150 milligrams of ElevATP, a proprietary blend of ancient peat and apple extract. In a 2016 study, participants were given this serving over the course of 10 weeks while participating in periodized resistance training. Results showed an increase in their one-rep max squat and deadlift and gains in power and speed tests. While this study shows positive results, it is important to note that more research is needed on how ElevATP affects training outcomes.

Related Post: Best Electrolyte Powders to Keep You Hydrated

Pros:

• Each serving includes electrolytes to keep you hydrated while you workout
• Gluten-free and non-GMO, does not contain artificial sweeteners, preservatives or coloring
• Subscribers save $4 and get free shipping

Cons:

• Contains tree nuts
• Contains some proprietary blends

Best Budget BCAAs: NOW Sports Branched-Chain Amino Acid Capsules

NOW Sports

Key features and specs:

• Price: $13.08 ($0.11 per serving)
• Servings per container: 120
• BCAAs: 2.3 grams leucine, 1.1 grams isoleucine, 1.1 grams valine
• Flavors available: Unflavored capsules
• Certifications: Informed-Sport Certified and Certified by Underwriters Laboratory (UL)

Why we picked it:

At around $0.10 per serving, NOW Sports Branched-Chain Amino Acid capsules are our pick for the best budget BCAA supplement. Rather than mixing a powder into water or an energy drink, you can simply take these pills like you would any other capsule supplement. The ingredients are limited, and each serving includes 4.5 grams of BCAAs.

One of the things we like about these capsules is that they are suitable for people who have nut, dairy, egg or soy allergies or follow a restricted diet. NOW Sports Branched-Chain capsules are also certified by third parties, including Informed-Sport and UL, to ensure that they are high quality and safe for sport.

Pros:

• Dairy-free, egg-free, Halal, Kosher, Keto friendly, non-GMO, gluten-free, nut-free, soy-free, vegan and vegetarian-friendly
• Capsules are easy to take on-the-go or in the gym
• A good option for athletes looking for a basic BCAA supplement without extra ingredients or stimulants

Cons:

• Serving size is four pills, twice daily, which may be too much for some people

Best Vegan BCAA Supplement: Kaged BCAA 2:1:1

SI Showcase

Key features and specs:

• Price: $29.99 ($0.41 per serving)
• Servings per container: 72
• BCAAs: 2.5 grams leucine, 1.25 grams isoleucine, 1.25 grams valine
• Flavors available: Unflavored
• Certifications: Informed-Sport Certified

Why we picked it:

If you’re looking for a straightforward BCAA supplement with few extra ingredients, Kaged BCAA 2:1:1 is it. Kaged BCAA 2:1:1 contains ingredients that are designed to help you take your workout to the next level. Aside from the BCAAs, sunflower lecithin is the only additional ingredient. We like that it is naturally flavored, gluten-free, non-GMO and vegan-friendly, making it our pick for the best vegan BCAA supplement.

Unlike most of the other supplements on our list, Kaged BCAA powder is unflavored. Our tester, certified nutrition coach Erin Chancer, said she thought it tasted better mixed into an already flavored drink. “Although this powder is unflavored, I thought it had a slight taste that was noticeable in water alone. However, it mixed well into a pre-workout smoothie,” Chancer said.

Pros:

• Vegan, non-GMO as well as third-party tested
• A budget-friendly option at $0.41 per serving
• A good choice for athletes looking for a BCAA powder with limited extra ingredients

Cons:

• Unflavored, so some people might not find it palatable in water alone

Best BCAA Pills: Optimum Nutrition BCAA Pills

Amazon

Key features and specs:

• Price: $12.99–$42.99 ($0.22–$0.44 per serving), depending on the quantity purchased
• Servings per container: 30, 100 or 200
• BCAAs: 0.5 grams leucine, 0.25 grams isoleucine, 0.25 grams valine
• Flavors available: Unflavored capsules
• Certifications: Informed Choice Certified and made in a GMP-certified facility

Why we picked it:

Ready to skip the mess of mixing your BCAA powder? Check out Optimum Nutrition BCAA. It's our pick for the best BCAA pills because each serving contains 250 milligrams of valine and isoleucine and 500 milligrams of leucine. The capsules are not made with artificial sweeteners or flavors, making them a good choice for those who want to gain lean muscle without added calories or sugars.

Optimum Nutrition recommends taking two pills first thing when you wake up or 30 minutes before or after your workout. One thing to note is that these capsules contain fewer BCAAs per serving than other options on our list.

Pros:

• BCAA pills are easier to carry around in a gym bag or purse than tubs of amino acid powder. Plus, they don’t require any mixing or measuring
• Budget-friendly price-point

Cons:

• It has a lower dose of BCAAs (one gram total) than the others on the list
• Not third-party tested

The Best BCAA Supplement with L-Glutamine: Transparent Labs BCAA Glutamine

SI Showcase

Key features and specs:

• Price: $39.99 ($1.33 per serving)
• Servings per container: 30
• BCAAs: 4 grams leucine, 2 grams isoleucine, 2 grams valine
• Sweeteners: Stevia
• Flavors available: Sour Green Apple, Tropical Punch, Strawberry Lemonade, Blue Raspberry, Orange
• Certifications: Made in a cGMP-certified facility

Why we picked it:

Our pick for the best BCAA supplement with L-glutamine is Transparent Labs BCAA Glutamine because each serving contains five grams of L-glutamine. Research shows glutamine can help reduce exercise-induced muscle damage and help promote faster muscle recovery. In addition to BCAAs and glutamine, each serving of this powder includes coconut water to support rehydration as well as vitamin C. We like that the ingredients in Transparent Labs BCAA Glutamine are used in evidence-backed doses, meaning the amount required to produce the desired effect.

Transparent Labs recommends mixing one scoop in 10-12 ounces of cold water or a drink of your choice 30-45 minutes before, during or immediately after your workout. For best results, two servings a day are recommended. Our tester, certified personal trainer Nicole Davis, noted that it mixed well into water, but she didn’t love the fruit flavors. “I wasn’t a big fan of the Strawberry Lemonade flavor, unlike most reviewers online. I thought it had a bitter aftertaste,” Davis said.

Pros:

• Vegan-friendly, non-GMO and doesn’t contain artificial sweeteners, colors or preservatives
• Made with fermented BCAAs, which is a more digestible form of BCAAs
• Includes ingredients in clinically effective doses

Cons:

• Our tester was not a fan of the fruit flavor
• Premium price point may not be suitable for all athletes

The Best-Tasting BCAA: Alani Nu BCAAs

SI Showcase

Key features and specs:

• Price: $29.99 ($1.00 per serving)
• Servings per container: 30
• BCAAs: 5 grams total, 2:1:1 ratio of L-Leucine, L-Isoleucine, L-Valine
• Flavors available: Hawaiian Shaved Ice, Sour Gummies, Sour Peach Rings
• Certifications: None listed

Why we picked it:

If great taste is an important feature of your BCAA supplement, our tester, Cory Kessler, recommends Alani Nu BCAAs. Kessler tested the Sour Peach Rings flavor and said, “Alani Nu has a subtle sweet and sour flavor that tastes almost exactly like a gummy worm.” Kessler says he usually prefers unflavored BCAAs he can stack with other supplements, but Alani Nu was a nice change of pace.

According to Kessler, the only drawback of this BCAA powder was a slight artificial aftertaste. Alani Nu BCAAs are sweetened with sucralose, which Kessler thinks may be the source of the aftertaste. “The aftertaste isn’t overwhelming,” Kessler said, “and I masked it by using 12 ounces of water instead of just eight the second time I used it.”

Kessler also liked how quickly Alani Nu dissolved. “I used a standard shaker bottle with a blender ball the first time, and the powder completely dissolved in five or six seconds. The second time, I took out the blender ball. The powder still dissolved in about 10 seconds with no grittiness or residue in the bottle.”

Related Post: The Best-Tasting Protein Powders to Help Support Your Fitness Goals

Pros:

• Candy-inspired flavors that reviewers (including our own) say are true to flavor
• Includes electrolytes sodium and potassium
• Mixes well in a shaker bottle with no residue

Cons:

• Made with artificial flavors and sweeteners

What Are BCAAs?

BCAAs are a type of amino acid. Amino acids are molecules that join together to form proteins, and proteins are the building blocks of life. Every cell in the human body contains proteins, so BCAAs can be thought of as the tiniest units needed to build cells, including muscle cells. The term “branched chain” refers to the molecule’s structure.

BCAA molecules are essential for humans. There are three BCAAs: leucine, isoleucine and valine. We have to get them from our diet, because our bodies cannot make them. These amino acids come from protein-rich foods like meat, eggs and dairy.

Benefits of BCAAs

The benefits of BCAAs for athletes are diverse, says Kemp. BCAAs increase muscle protein synthesis, which is the process your body uses to build new proteins and repair muscle fibers damaged during a workout. This property of BCAAs can lead to enhanced muscle recovery and gains, which is why they are often consumed during workouts. They can be quickly broken down for the body to use during vigorous exercise. BCAAs can also have a positive impact on body composition, by helping to promote lean muscle mass.

• Increase muscle growth: BCAAs help the body make muscle proteins, which encourages muscle growth.

• Reduce muscle soreness: After a workout, tiny muscle tears contribute to what’s known as delayed onset muscle soreness (DOMS), lasting 12 to 72 hours after exercise. Multiple research studies have shown that BCAAs reduce DOMS after 24 to 72 hours.

• Reduce fatigue: Studies suggest that taking BCAAs may reduce your perceived exertion and mental fatigue during strenuous exercise, helping you to work out longer. They also improve cognitive performance after the exercise.

• Maintain muscle mass: BCAAs may help preserve muscle tissue and prevent muscle wasting, especially in older people and those with chronic diseases.

You don’t have to be into bodybuilding or weight-lifting to enjoy the benefits of a strong and healthy body. Amino acid supplements can benefit many people, especially those who do not get enough protein in their diets. 

What’s in BCAAs

There are three BCAAs: leucine, isoleucine and valine. The amino acid leucine is considered the most important of the branched chains because it stimulates muscle protein synthesis. This benefit is significant for athletes who want to build lean muscle mass or recover from injury.

Isoleucine and valine also play an essential role in muscle tissue growth and recovery, but not as much as leucine. Isoleucine also affects the immune system by helping the immune organs, cells and reactive substances work properly.

How to Choose the Best BCAA Supplement

“When choosing a BCAA supplement, I highly recommend opting for natural products without artificial ingredients,” Kemp says. Here are five factors to consider when choosing the best BCAA supplement for you.

Ingredients

The three BCAAs to look for are leucine, isoleucine and valine. Many BCAA supplements add vitamins and minerals. Some add ingredients for energy, such as caffeine. Depending on your lifestyle and health goals, these may or may not be additives that you want. Look for BCAAs that avoid food allergy triggers, such as shellfish or soy, and make sure that the supplement will fit with your diet (i.e., gluten-free or vegan).

Dose

The ideal dose of BCAAs varies from person to person, depending on body weight. A minimum and maximum dose of BCAAs hasn’t been established. 

Koskinen recommends that your BCAA supplement have 600 milligrams leucine, 300 milligrams isoleucine and 300 milligrams valine. However, the dose will depend on each athlete and take into consideration their current diet and training. 

Research suggests a recommended daily dose of 40 milligrams of leucine, 20 milligrams of isoleucine and 20 milligrams of valine per kilogram of body weight. For a 150-pound adult, that would be 2.7 grams of leucine with 1.4 grams of isoleucine and valine. The 5-gram dose of BCAAs in most of the picks on our list meets the daily recommended intake.

Taste

When shopping for a BCAA supplement, you’ll want to find a flavor you like. If you don’t like the taste of it, then the benefits won’t matter because you likely won’t use it. Also, consider when and how you will take it. You can find powders with fruit flavors or no flavor if artificial flavors bother you. You can also find capsules or pills. There are different flavors on the market for everyone’s tastes.

Another factor to keep in mind is whether or not the product has any artificial sweeteners or if they are made with only all-natural ingredients. That’s important because some people may have allergies to certain sweeteners, such as sucralose, an artificial sugar used in many products today.

Banned-substance testing

Amino acids are not banned substances; however, some amino acid supplements may be contaminated with banned substances that aren’t listed on the labels. Each year, the United States Anti-Doping Agency (USADA) and the World Anti-Doping Agency (WADA) publish a list of prohibited substances to keep sports clean and protect athletes.

Professional athletes bound by agreements prohibiting banned substances should look for supplements that have Informed Sport, NSF or BSCG logos. These certifications mean that the product has undergone rigorous testing for the presence of banned substances, and is likely safe for use. Also look for “transparent labels” that commit to including every single ingredient on the ingredients list.

Price

The price of branched-chain amino acids (BCAAs) can vary greatly depending on the product. Our top BCAA picks range from $0.11 to $3.00 per serving. On average, BCAAs cost $0.35 to 1.83 per serving or $14.62 to $55.00 per container, depending on where you shop.

How We Chose the Best BCAA Supplements

Our top BCAA supplements were chosen with input from our experts and key factors including:

• Quality of raw materials: Top third-party tested products that include leucine, isoleucine, and valine
• BCAA content per serving: Each product contains an efficacious dose of BCAAs in each serving
• Third-party testing: Certification from independent labs to ensure quality and that what’s on the label is what you get
• Price per serving: A range of price points are included to fit a variety of budgets.
• Availability of subscription plans: Options to subscribe and save on up-front cost and shipping
• Customer reviews: Online ratings posted by users that are mostly positive
• Flavor options: Selection and quality of different flavors, if available

Additionally, some of our selections have been tested by our experts, and their personal experiences factor into the products' evaluations. Learn more about our product review process.

BCAA Supplement FAQs

What is the best BCAA ratio?

While there isn’t any established ratio, animal studies suggest that the best ratio to achieve results with branched-chain amino acids is between 2:0.5:0.5 or 2:1:2, meaning two grams of leucine for every 0.5 to 1 gram of isoleucine and 1 to 2 grams of valine. Most supplements stick to a 2:1:1 ratio.

Do BCAAs have side effects?

BCAA supplements are generally safe when the manufacturer’s recommendations are followed and the max dosage is not exceeded. Over-consumption could cause side effects such as fatigue, loss of coordination, nausea, headaches and increased insulin resistance.

Who shouldn’t take BCAAs?

BCAA supplements are generally safe for most people. There is, however, a rare congenital disorder known as maple syrup urine disease that causes individuals to have trouble breaking down branched-chain amino acids properly. Individuals with that condition should limit their intake of BCAAs.

Should I take EAAs and BCAAs?

“It’s worth noting that while BCAAs are beneficial, they are only a part of the essential amino acid (EAA) spectrum, Kemp says. EAAs, unlike BCAAs, provide a complete protein source, and consuming them intra-workout may be superior.”

Do BCAAs make you gain muscle?

Yes, branched-chain amino acid supplementation may help you gain muscle. Specifically, BCAA supplements have been found to increase muscle protein production in rats and humans. This increased production of muscle protein can help you to build stronger muscles and improve your fitness level.

Can BCAA reduce belly fat?

Maybe. Research suggests that consuming essential amino acids that contain BCAAs can reduce waist to hip ratio.

When is the best time to take BCAAs?

There’s a lot of conflicting information about the best time to take BCAAs.

“Speaking from my own experience as a professional basketball player, I've found that using BCAAs intra-workout is ideal,” Kemp says. “I don’t use BCAAs after a workout since I prefer taking a complete protein powder within a 30-minute to maximize muscle protein synthesis.”

And, the dose can be divided over the course of the day to accommodate training and typically ranges from 600 milligrams to 2,400 milligrams per day, says Koskinen.

Since BCAA supplements have potential performance-enhancing benefits and post-workout recovery effects, taking them intra-workout or right after works best. If you’re still unsure, follow the supplement label instructions for use.

Should I take BCAAs every day?

It’s generally considered safe to take BCAAs every day. Note that over-supplementing with BCAAs can upset the necessary amino acid balance in the body, potentially hindering the process of creating new proteins, Kemps says. Ensuring proper nutrition with EAAs can help avoid this issue while providing all the necessary building blocks for muscle protein synthesis.

Can I drink BCAAs without working out?

Exercise is directly linked to BCAA benefits because the amino acids provide fuel and materials to build new cells. They also ease the uncomfortable consequences of exercise, such as muscle damage and fatigue. As a result, drinking BCAAs without exercising likely won’t yield results.

Final Thoughts

BCAAs are a staple in the health and fitness industry for good reason: They offer numerous benefits that can help you achieve your fitness goals. We hope this guide has helped you understand the most notable benefits of BCAAs and how you can add them to your routine.

Prices are accurate, and items are in stock as of publishing time.

These statements regarding dietary supplements have not been evaluated by the FDA, and are not intended to diagnose, treat, cure or prevent any disease or health condition.