The benefits of BCAAs are that they increase the amount of fat burned while also lowering recovery times and boosting strength.
When you take BCAA supplements before, after, or even during a workout session, your body will be able to repair torn tissue more efficiently.
Branched-chain amino acids are backed by science and proven safe and effective. There is no magic in the way BCAAs function. Amino acids are the base building of protein that your body uses to build new muscle and repair torn muscles.
It is worth noting that not every BCAA supplement on the market is formulated the same. Some on the market have shallow doses, and others don’t even have the proper form of BCAAs.
Thankfully we understand just how hard it is to get the right product to meet your needs and have a solution. Aside from being BCAA supplement specialists, we are great at doing our research. We poured over dozens of lab reports in addition to performing our own test. We also got in contact directly with the manufacturer of each of the BCAA’s on our list. The result is our list of some of the top-performing branched-chain amino acid supplements on the market this year.
The Top BCAA Supplements
All branched-chain amino acid supplements sold claim to enhance recovery by utilizing amino acids. That being said, every brand of BCAA supplement has different sources, ratios, and dosages. Based on our findings, we have compiled a list of the top BCAA supplements available in the market right now.
- NSP Nutrition Advanced Aminos 1000
- Naked BCAAs
- EHP Labs Beyond BCAA + EAA
- XWerks Motion
- Cellucor Alpha Amino BCAA
- Cellucor BCAA Sport
- Perfect Amino
- Genesis Gold
- Performance Labs BCAA
- Essential BCAA 2:1:1 Powder
- Transparent Labs.com BCAA Glutamine
- MTN Ops BCAA
- IdealFit IdealLean BCAAs
- Beast Sports Aminolytes
- Huge Supplements BCAA
- Genius BCAA Powder
- Max Gains Promolex
NSP Nutrition Advanced Aminos 1000
Vince Gironda’s Advanced Amino Acids 1000 by NSP Nutrition is packed to the brim with BCAA’s derived from egg whites. It has a rich amino acid profile that works to help you recover quickly after training while also boosting strength. This NSP Nutrition BCAA supplement also helps increase muscle size and helps the body stay anabolic. The great thing about this specific supplement is that it also helps with appetite and hunger management while slowing down sarcopenia. If you have trouble maintaining a healthy nitrogen balance, Advanced Amino Acids 1000 by NSP Nutrition can help with that too.
You can get it for as low as $22.39 for each bottle or at $24.99 for single retail when purchased in bulk. It is affordably priced despite being formulated by a celebrity and wildly popular. NSP Nutrition is so sure that their BCAA supplement works that they offer a 30-day client satisfaction money-back guarantee.
If you are looking for a simple supplement with vegan ingredients, Naked BCAAs are a great choice. The branched-chain amino acids in this supplement are flavorless, vegan, and mixed on a 2:1:1 ratio that is 100% pure. Like similar BCAA supplements on our list, they have been specially formulated to improve absorption levels. Each scoop of the formula is 5 grams and is equal to one serving of any of the other top branded BCAA supplements on our roundup. Every 5-gram serving contains 1,250mg of valine and isoleucine in addition to 2,500mg of leucine.
Naked BCAAs beats the other brands in terms of value when it comes to value. Each container has 100 servings and is priced at an affordable $35 per container. This may seem the same as other supplements on the surface, but you get more servings per container. This is one of the reasons it is one of Amazon’s top-selling BCAA supplements.
EHP Labs Beyond BCAA + EAA
Sometimes a blend is what your body needs, and EHP Labs indeed delivers. Beyond BCAA by EHP Labs is a gentle blend of EAAs and BCAAs formulated for maximum muscle recovery while promoting increased muscle endurance. The supplement is available in a range of delicious flavors such as grape candy lollipop, mandarin twist, and peach candy ring to take your nutrition to the next level. EHP Labs also mentions that their blend of amino acids helps support a healthy nervous system, a seldom-seen claim in BCAA supplements.
Beyond BCAA + EAA has 10 grams of amino acids in each serving, 8 of which are BCAAs. It also boasts 50mg of Senactiv, which helps boost recovery, and a 1,500mg nootropic blend of Huperzine A and tyrosine. This BCAA supplement is a true all-rounder with extra benefits.
For a multi-use supplement that does more with each dose, XWerks Motion is the choice for you. Most brands on our list only feature BCAAs, which is excellent for endurance and recovery, but not much else. This supplement is a complex blend of electrolytes., carbohydrates, and BCAA’s. To further improve endurance and increase performance, pre-workout boosters are also added to the XWerks Motion blend.
Each bag offers 50 servings packed with 3 grams of BCAAs and 23 grams of carbohydrates each serving. You will gain enough energy to stay active throughout your workout and repair while you rest. The carbs XWerks Motion uses are highly branched cyclic dextrin, specifically dextrin, which has been engineered by the Japanese for concentrated endurance and energy creation.
For people who are getting ready to expend a lot of energy in vigorous activity or higher-end athletes, you need quick access to nutrients to boost your performance. XWerks Motion provides BCAAs, electrolytes, and carbohydrates in an easily absorbable bioavailable form. This power-packed supplement also comes in two delicious flavors; grape and raspberry lemonade.
Cellucor Alpha Amino BCAA
In the realm of BCAA supplements, one name floats above the rest. Cellucor’s Alpha Amino BCAAs are one of the most sold on the market and longest-running to date. Cellucor has been formulating and selling supplements for bodybuilders for over twenty years and boasts strong sales in the space both in stores and online. There are 10 grams of BCAAs in each serving of Cellucor Alpha Amino which will help support rapid recovery and help to maintain proper hydration. It comes in fun flavors you won’t find in other brands, such as Icy Blue Razz. What makes the Cellucor Alpha Amino supplement so effective is being formulated with highly effective ratios.
Most of the supplements on our list only feature BCAAs. Cellucor Alpha Amino BCAA supplement has a total of 14 different amino acids blending in a helpful 2:1:1 ratio. The added acids improve muscle formation, boost performance, and encourage protein synthesis following activity periods. To top it off, it is only $25 for a full bottle making it one of the best values of all the supplements offered on our roundup.
Cellucor BCAA Sport
We have already mentioned just how good Cellucor is at making supplements for bodybuilders, and Cellucor’s BCAA Sport is another great selection to make our roundup. This alternative formula targets hydration in addiction to recovery. Made with athletes in mind, it is NSF Certified, so the fear of accidentally ingesting banned ingredients is a non-issue.
Cellucor BCAA Sport features other amino acids in addition to BCAAs. They are mixed in a 2:1:1 ratio for all-day hydration. Each container has 30 servings, and each serving has 2,000 mg of glutamine, 4,000mg of the 2:1:1 BCAA blend, and 2,250 mg of supportive amino acids. Each serving is 11 grams, and the price of each container is only $22. This makes it an excellent option for those looking for effective yet affordable branched-chain amino acid supplements.
Most branched-chain amino acid supplements are in powder form, and while that isn’t a bad thing, it can make taking them on the go difficult. Perfect Amino BCAA supplements are in tablet form and are affordably priced at just $40 for each bottle. The formulation provides a muscle developing and growth-boosting mix of 8 essential amino acids. Created by Advanced Bionutritionals, this supplement contains phenylalanine, methionine, leucine, valine, threonine, isoleucine, tryptophan, and lysine.
The same formula is also available as a powder if you prefer shakes. A serving is one scoop or five tablets, and each contains 5,000 mg of the brand’s proprietary blend of essential acids. The ratio of BCAAs is formulated to support endurance, muscle growth, and gentle recovery in different ways.
Some supplements do more than help with recovery or boost muscle strength. Genesis Gold is one such BCAA supplement that has made it onto our roundup, and at $150, it is also the most expensive. The difference is that this BCAA supplement provides hypothalamus support and is a natural hormone that works wonders in the body. Each scoop of Genesis Gold has 12 grams of their rich, proprietary blend. This blend has 20 different amino acids, which they call their “Sacred Seven.” There are also probiotics, herbal extracts, plant extracts, and the extracts of supportive mushrooms, among other healthy additives.
Let’s dive into what sets Genesis Gold apart and why it has such a high price tag. The ingredients are non-GMO, sea vegetarian, wild-harvested, and the herbs are gluten-free. The green superfoods and ancient grains are also organic and highly absorbable. When mixed with amino acids, the ingredients can balance hormones and help to maintain harmony within the body. In addition to boosting physical performance, it claims to improve overall health and also help normalize sleep patterns.
Performance Labs BCAA
Versatility is essential for health supplements, and Performance Labs BCAA delivers in spades. This supplement is formulated with ultramodern BCAA 2X in optimal ratios and helps prevent muscle breakdown while optimizing its growth. It can also improve endurance, boost strength, and have many other positive benefits.
Performance Labs BCAA is enriched with L-valine, L-isoleucine, and L-leucine mixed in a 2:1:1 ratio. Their formula uses a trademarked fermentation process called Ajipure that improves absorption in the body. The best way to consume the supplement is by taking between two and four capsules at least an hour before your workout or planned physical activity. You should then match the dosage post-workout. This method will lower recovery times and improve muscle performance overall.
Essential BCAA 2:1:1 Powder
MyProtein is the master of simple BCAA supplements, and their Essential BCAA 2:1:1 Powder works as expected. It contains valine, isoleucine, and leucine, known to help bolster protein synthesis and encourage muscle recovery. There are 8 grams of branched-chain amino acids in every serving of this supplement. For optimal results, users should take a single scoop at least twice but no more than four times daily.
Essential BCAA 2:1:1 Powder is easy to add to a regular shake and comes in flavored and unflavored formulations. You can take it on its own with water if you prefer their cold brew coffee, snow cone, or blue raspberry flavors, or mix it in your regular shake. At just $24, it is a budget choice that does what it claims without the frills.
Transparent Labs BCAA Glutamine
If you are in the market for a recovery and growth supplement that has a higher dose of BCAAs, then you are in luck. Transparent Labs’ BCAA Glutamine has the highest concentration of all the supplements on our roundup. Every serving contains 8 grams of vegan, fermented branch chain amino acids. They are mixed in a ratio of 2:1:1, which is optimal compared to other ratios. Taking BCAA Glutamine daily will help make glucose metabolism more efficient while stimulating protein synthesis in the body.
That alone is not enough to make this supplement a standout. The unique feature of Transparent Lab’s BCAA Glutamine is that it uses coconut water and L-glutamine to improve its potency. Every serving of this supplement contains one gram of coconut water and 5 grams of L-glutamine. This helps boost recovery times and improve hydration making it more effective overall. The supplement is available in many fun flavors, such as tropical punch and green apple. It helps boost immunity while banishing fatigue, improving muscle growth, and increasing glucose absorbed into the muscles.
MTN Ops BCAA
Rapid recovery is one of the best ways to boost muscle development in a short amount of time. MTN Ops BCAA is geared towards those looking for this specific boost. This affordable supplement aids in quick muscle recovery and is sold in creative flavors as delicious as the supplement is effective.
MTN Ops BCAA serves 11 grams of the formula blend, and a tub will produce 30 servings. It has isoleucine, leucine, and valine blended to absorb the 2:1:1 ratio easily. The best way to take it is before working out or strenuous activity, but you can also take it afterward for lasting results. Those looking for effective protein synthesis aids while lowering muscle repair and recovery times should seriously consider picking up a bottle of MTN Ops BCAA.
IdealFit IdealLean BCAAs
Athletes take branch chain amino acids to lower recovery times and build muscle, but they are adequate for so much more. A BCAA supplement can help weight loss, improve sleep, and boost immunity. For women, IdealFit’s IdealLean BCAAs is an excellent way for women to quickly achieve their goals with an effective blend that is affordably priced.
IdealLean BCAA uses coconut water, ThermoDiamine, and green tea extract to boost the fat-burning properties of amino acids. The supplement has 7 grams of superior quality BCAA’s blended with a 2:1:1 ratio. It is excellent for supporting lean muscle development while also improving recovery times. The supplement has 1,000 mg of L-glutamine and 1,000 mg of L-citrulline, making it one of the highest-powered supplements on our roundup. At only $23, users are getting an excellent value versus concentration in an easy-to-consume formula.
Beast Sports Aminolytes
Beast Sports brand has formulated a BCAA supplement called Aminolytes. It is mid-range with 30 servings for $35 and comes in pineapple and watermelon. Like the other BCAA supplements on our roundup, it has an excellent value for the ratios and amounts provided. The brand claims that you can help with muscle recovery, replace electrolytes, and increase the production of protein synthesis in the body post-workout.
Every serving of Beast Sports Aminolytes has 10 grams of amino acids made up of 5 grams of BCAA’s and 5 grams of essential amino acids. The ratios are not disclosed on the label or by the company, but we firmly believe they are 2:1:1, as with others on our list.
Huge Supplements BCAA
Huge BCAA Supplements is one of the best in our roundup and features the largest serving size. One serving is 18 grams of rich, nutritious amino acids blended in a 2:1:1 ratio. That serving also includes a whopping 8,000 mg of BCAAs. To further improve recovery times, hydration retention, and protein synthesis, Huge BCAA supplements have added coconut water powder and L-glutamine. For a super-strong supplement that has a high concentration of BCAA’s, this is the best choice from our roundup for you.
Genius BCAA Powder
One of the newer supplements on the market is from the Genius Brand. They recently created a BCAA formulation made to increase cerebral strength, boost muscle, and of course, improve recovery times. Genius BCAA has been proven to enhance mental energy and support physical stamina, as have most branch chain amino acids on the market today. The main reason is that your brain requires proteins to function, and BCAA’s are a power-packed punch of amino acids linked to protein production.
At just $35 per bottle, Genius BCAA supplements are taking the net by storm with is a tsunami of positive reviews. In every one scoop serving of Genius BCAA, there are 13.8 grams of BCAA goodness. The 2:1:1 ratio ensures proper support for muscle development and cognitive boosting. There are helpful ingredients such as citicoline, citrulline malate, L-tyrosine, taurine, Rhodiola Rosea, and caffeine. This is the only brand to blend a nootropic along with their amino acids, so if that is something you are looking for, Genius BCAA supplements are the top choice.
Max Gains Promolex
Max Gains has formulated a wildly popular branch chain amino acid supplement called Promolex. Unlike most of the supplements in our roundup, this one is in the form of a capsule. It has been created to help build lean muscle like most of the BCAA options on our list. The serving size is five capsules each day with a full glass of water. They recommend taking it in the evening so that your body has the whole night to soak up the essential amino acids for all-day recovery boosting.
Affordably priced at $32 for a whole bottle, this 2:1:1 ratio supplement is an affordable way to meet your bodybuilding goals. Promolex has 425 mg of valine, 425 mg of isoleucine, and 850 mg of leucine, the lowest dosage on our list but still concentrated enough to provide results.
How We Ranked BCAA Supplements For Our Roundup
The best supplements on our roundup look almost identical to the untrained eye. Since there are only 20 amino acids and all of the supplements contain similar ingredients, it is understandable that they can be hard to differentiate. One thing is sure, all of the BCAA supplements on our list are top quality and deliver actual results.
We have done a bit more research which has allowed us to spot the difference between authentic BCAA supplements that work and filler. Only BCAA supplements with proven results made it to our list, and here are the metrics we used to form our roundup.
Types of BCAAs
Any supplement worth it’s salt should have isoleucine, valine, and leucine. Any genuine BCAA supplement will have all three of these amino acids, and if they don’t, they will not make it on our list. If you come across a BCAA supplement not containing all three of these ingredients, it is not an actual BCAA supplement.
Flavor, Texture, and Mixability
If you have been using powdered supplements or health mixes for any time, you know how important this category can be. Some supplements have a terrible taste, while others are hard to mix or have poor texture. A quality BCAA supplement will taste good or have no taste and should also be smooth and easy to blend.
Ratios in BCAA supplements are significant. The ideal ratios of leucine, isoleucine, and valine are 2:1:1. Lower-end supplements will have ratios of 10:1:1, but it is essential to know that these will be ineffective. For protein synthesis, endurance, and muscle development to be influenced, a 2:1:1 ratio is needed.
A range of dosage types often depends on the supplement formulation. A supplement will need to have between 5 grams and 15 grams of amino acids per serving to be effective. Lower concentrations will, of course, be less effective. Only those with a minimum of 8 grams per serving are included in our roundup.
Like with any product, the brand’s reputation is essential for recommendations. Companies that have a track record of producing quality supplements, regardless of the brand age, are the only ones we considered. Of course, we prefer some older companies because they have been cranking out BCAA supplements of note for years.
When used in conjunction with a structured exercise and diet, BCAA supplements are beneficial. They can help you gain lean muscle and burn fat effectively. The supplements in our roundup only provide valid claims with honest reviews.
Many supplements on the market are simple and contain only BCAA’s. This is one way to avoid filler and will work effectively. Adding other complementary ingredients such as essential amino acids, coconut water, glutamine, or nootropic ingredients can also benefit. Many of the supplements on our list feature added elements that are complementary and work well with BCAAs.
Price is always an essential aspect of making a purchase decision. Many supplements formulated for bodybuilders tend to have a higher price tag. BCAA’s, in general, are more affordable than other supplements marketed to the same group. We do not target any specific pricing, but we did make a point of targeting supplements that offered a good value for their price. Whatever you choose to pay for BCAA supplements should be worth the price, be it $20, $50, or $200 per bottle.
What Are BCAAs?
Branched-chain amino acids come in three forms; Leucine, Isoleucine, and Valine. Your body needs 20 types of amino acids, 9 of which are essential. The body cannot create them independently, which means they must come from food or a supplement. BCAAs are a specialized form of amino acids that are 3 of the nine essential amino acids that your body must get from other sources. They are called branched-chain amino acids because they have a single carbon atom branch that binds them to a minimum of three other carbon atoms.
How Do BCAAs Function?
Branch chain amino acids have an essential role in the growth of muscle. When your muscle tissue is damaged or needs to grow, BCAA’s are the fuel that allows those actions to happen. Leucine is the most important, but valine and isoleucine are also critical. These amino acids boost the development of muscles, increase energy levels in the body, help burn fat, and much more. If you are trying to lose weight or gain lean muscle BCAA’s are an effective way to reach your goals.
When Should You Take BCAAs?
The best time to take BCAA’s will depend on what you are targeting. Many people will take them before they work out or engage in strenuous activity, while others will wait until after. A whole other set of users may take them throughout the day as a part of their routine. When you choose to take them, will offer a different range of benefits such as:
- Before your workout – taking them in advance will give you more energy and help reduce catabolism during your exercise session.
- In the middle of your workout – taking them in the middle of activity will give you a burst of energy and help lower recovery time in-between sets. It will also prime your body to build new lean muscle post-workout.
- After your workout- taking them following training will help improve muscle protein synthesis and build lean muscle tissue. If you have an intense workout session, this is an ideal time to take a BCAA supplement.
- Any time – taking BCAA supplements during other periods is a healthy part of an active lifestyle. They can help your body build muscle and burn fat on your off days or any time you are busy.
BCAA Types & How They Work
As we said earlier, there are 20 amino acids, 9 of which are essential. Of the nine essential amino acids, three are branch chain amino acids; leucine, isoleucine, and valine. We will briefly cover each of the three BCAA’s and how they function in the body.
Isoleucine plays an essential role in the body, especially since it cannot generate it independently. It works to help the body burn fat more efficiently. It accomplishes this when the body metabolizes the amino acid via fat or carbs, which helps improve weight loss.
Leucine is considered the essential BCAA of all. It helps to increase energy levels and works directly on the sugar in the blood. Preventing sugar crashes or spikes allows for stability in the blood, and therefore in energy levels. It also works to improve protein synthesis and muscle formation in the body. Proper levels of this BCAA can improve protein synthesis by 25%.
Valine generates a specific type of glucose for the muscles, which helps provide extra energy and endurance. It improves brain function, boosts immunity, and encourages muscle growth and recovery.
What Does Science Say About BCAA?
Let’s face it, nothing brands or even our own research says means anything without science backing up the claims. Thankfully, there have been comprehensive studies into branch chain amino acids and how they function in the body. Science itself also supports the claim that BCAA supplements the ability to burn fat, encourage lean muscle growth, reduce soreness in the muscles, boost endurance, and much more.
The main reason people take BCA supplements is to generate lean muscle mass. In 2012, researchers confirmed that exercise-induced muscle damage could be reduced by taking BCAA supplements. The study group was resistance-trained males and provided an equal amount of placebo supplements and BCAA supplements in a controlled, double-blind setting. The results were tabulated for both before and after workout numbers. There was a significant reduction in soreness and muscle damage in the group that received the BCAA supplement.
A certain number of BCAA supplements can be used to increase energy and also support blood sugar levels. Research shows BCAA can alter how the body manages sugar n the blood by improving glucose metabolism. This will result in higher levels of energy and a reduction in cravings. Fluctuating energy levels are most often a result of uncontrolled blood sugar levels. In the 2003 study, it was found that BCAA supplements can help mitigate and control such blood sugar fluctuations. The amino acids would stimulate the insulin-independent glucose uptake evident in the skeletal muscle cells. This allows you to work out while also maintaining a steady energy level.
A study in 2006 also proved that branch chain amino acids triggered the activation of essential enzymes in the body. These enzymes affected the rate of protein synthesis following physical activity. BCAAs boost the protein synthesis production rate while also reducing the level of degradation at the same time in humans. The supplements also exhibit an anabolic effect in the muscles following strenuous exercise.
The supplements have also been shown to improve immunity, according to the Journal of Nutrition’s publication in 2006. The researchers found that for lymphocytes to synthesize protein effectively, they need ample amounts of BCAA’s, which can be taken in a supplement form. They are also helpful in helping the body respond to infection more quickly while also supporting the production of disease-fighting compounds.
We mention fatigue often when extolling the benefits of BCAA. General fatigue can cut your workout sessions short, but with the help of a properly formulated supplement, you can work out harder and longer than usual. In 2007, a group of researchers stated that amino acids boost physical and muscular energy and help reduce general fatigue by targeting the nervous system and body. Specifically, the amino acids encourage a more efficient release of critical hormones such as serotonin, noradrenaline, and dopamine, allowing you to work out longer.
Weight loss was also targeted in a study in 2007. The conclusion scientists found is that branched-chain amino acids in supplement form can help with fat loss. BCAA helps the body to regular glucose more efficiently and helps convert it into energy by burning fat. In 2018 a study showed that BCAA supplements specifically didn’t affect direct performance during a workout differently than BCAAs found in a person’s diet. They did, however, note that soreness was decreased in addition to muscle mass being increased in the group that took BCAA supplements.
It is common for those working out to lose muscle mass. This is mainly caused by muscle damage that occurs during the workout process. The body usually will repair these areas, which will help you gain mass, but if your body is not optimized or your diet is not balanced, you will lose mass instead of gaining. BCAA supplements effectively bridge the gap in nutrition and encourage your body to build lean muscle mass instead of shedding it.
The same is valid outside of the fitness realm. Many older people or those with wasting conditions also take BCAA supplements to help slow down or prevent muscle loss. It can help improve the quality of life and reduce muscle atrophy, according to a 2007 study. The study covered cancer patients experiencing muscle loss and atrophy during their illness. The study showed that those taking supplements could reverse the effect, preserve muscle mass, or mitigate the effects of wasting.
It is important to note that though many studies prove BCAA supplements can help support a healthy lifestyle, they are not all positive. Some reports even state that BCAA supplements are not very effective. One of the above studies showed that a large protein dose had the same effect on muscle soreness as a BCAA supplement. Additionally, researchers also stated that many claims made by companies selling supplements that contain BCAA were unwarranted.
BCAA Supplement Benefits
Athletes and fitness enthusiasts understand how pre-workouts function. A limited number also understand branch chain amino acids, but the vast majority operate under intriguing misconceptions. Let’s go over some of the many benefits BCAA supplements have to offer.
BCAA supplements can help the body build lean muscle. Branch chain amino acids are the fundamental blocks used to make protein. They help the body generate new protein, which is then used to repair damaged muscle tissue. Every time you workout, the muscles in your body are damaged, but they are repaired using essential proteins, which is how people grow stronger. A proper diet gives most people enough essential amino acids to build muscle. However, fitness enthusiasts can build more muscle following each workout with the help of extra nutrients in a BCAA supplement.
Fat Burner Booster
BCAA supplements help build lean muscle, but they also boost fat burning. Leucine has been proven to assist in weight loss, and when paired with glutamine daily, significant fat burning can be produced.
Working out quicker, longer, and harder will directly translate to more significant gains. A BCAA supplement reduces the recovery time, and fatigue is also lessened. If you notice that you get tired in the middle of your workout, a supplement is a great way to boost your endurance. You can also take a BCAA supplement in the middle or after your workout to improve your performance.
Decreased Muscle Soreness
It is normal to feel sore following even a moderate workout. Delayed onset muscle soreness, however, expected, can make recovery post-workout uncomfortable. BCAA supplements can significantly reduce the amount of soreness following a medium to an intense workout. Some studies have shown that in addition to lowering post-workout soreness, they can also minimize intra-workout soreness, boost the immune system, help regulate blood sugar levels, and much more.
BCAA Supplement Dosage
Your targeted result will help determine what BCAA supplement dosage you should take. If you want to burn fat, the dosage will differ from someone looking to reduce muscle soreness post-workout. Always check the label on your supplement, but we have compiled an easy-to-follow dosage guideline for general use.
- Before workout – 6g to 10g per serving.
- After workout – 10g to 15g per serving
- General use – 5g to 10g per serving.
The majority of BCAA supplements have a range of 5 grams to 8 grams of BCAA’s per serving. It is important to follow dosage guidelines listed on the label depending on their form.
BCAA Supplements Side Effects
Branch chain amino acids are essential for proper body function. Pure supplements will not produce side effects in most people. Those with extra ingredients to boost performance may trigger mild side effects if you happen to be allergic to any additives. In general, healthy adults will have no adverse reactions to a regular dose of BCAA supplements. Some minor side effects that have been noted in general are:
- Headaches and dizziness
- Stomach discomfort
BCAA Supplement FAQs
We have you covered if you are new to BCAA’s or have some questions you would like answered. We have listed and replied to some of the most common questions regarding branch chain amino acid supplements.
Q: Can you take BCAA supplements before bedtime?
A: BCAA supplements can be taken at any time. They do not affect your sleep cycle, and as long as you are following an exercise plan, your body will need to rebuild muscle. Just double-check the ingredients list to ensure the supplement you choose does not contain caffeine.
Q: Are BCAAs worth taking?
A: Taking proper levels of excellent quality natural proteins is enough to supply your body with the BCAA’s you need. Taking a supplement will give you an extra boost in generating lean
Q: Is there a difference between creatine and BCAAs?
A: Both creatine and BCAAs are popular additions in fitness supplements, but they are different. Creatine is located in muscle cells and helps give your muscles the energy they need for your workout. BCAA’s, on the other hand, supports the synthesis of protein in the body.
Q: What are the best foods to eat for natural BCAAs?
A: BCAA’s are always part of a balanced diet. The best sources are chicken, eggs, cheese, lentils, wild salmon, beef, and canned tuna.
Q: Are BCAAs safe for women?
.A: BCAAs are essential for proper body function. As such, both men and women can consume them safely. Supplements are also safe for both genders with no side effects.
Q: Can I take BCAAs during a workout?
A: Consuming BCAA supplements mid-workout is a great way to reduce fatigue, soreness and also improve recovery time.
Q: Why are BCAAs needed?
A: There are 20 amino acids that your body needs to function; of those, nine must be obtained directly from your diet because they can’t be synthesized on their own.
Q: How are BCAAs obtained?
A: Amino acids, including BCAAs, are derived from a healthy diet. Many people take BCAA supplements to increase the concentration in their bodies.
Q: Is there a difference between BCAAs and protein powders?
A: BCAA supplements are protein building blocks, specifically essential amino acids. Protein powders are one or more types of blended protein. They affect your body and are processed differently.
Q: What are the side effects of BCAAs?
A: There are no side effects of BCAA supplements when taken in the proper amounts. Some users have experienced stomach upset, nausea, and stomach cramps with certain levels of supplements.
Q: Are BCAA’s taken daily?
A: It is safe to take between 5 grams and 20 grams of BCAA supplements each day without risk. It is essential to speak with a trained nutritionist to ensure your diet and your supplement intake are balanced.
Q: Can I take BCAAs without eating?
A: Taking BCAA supplements before a meal improves their rate of absorption. You can take them after eating, but they will take longer to become effective.
Q: Can hydration be improved with BCAA supplements?
A: On their own, BCAAs won’t affect hydration, but some supplements pair hydrating ingredients with their BCAA’s to improve hydration.
Q: Are BCAAs effective?
A: BCAAs are backed by proven science to improve the synthesis of proteins, boost lean muscle production, lower recovery times, and enhance post-activity soreness.
Q: Do BCAAs affect sleep?
A: Some studies have shown BCAA supplements can improve sleep habits, but overall there is no impact one way or the other on sleep unless caffeine is an added ingredient.
Q: How long does it take to see results from BCAAs?
A: Most people who take BCAA supplements will feel the effects within an hour of consumption. They help reduce soreness and fatigue, the most precise results to measure.
Q: Do BCAAs affect the kidneys?
A: BCAAs have been shown to affect the kidneys, but overall they have been proven safe for regular use.
Q: How long after eating do I have to wait to take BCAA’s?
A: It is the best course of action if you wait at least an hour following a meal before taking a BCAA supplement. They are best absorbed on an empty stomach. Let your body work for at least an hour post-workout to absorb the supplement and then eat.
The Top BCAA Supplements Final Thoughts
Branched-chain amino acids effectively improve protein synthesis, enhance lean muscle development, and reduce post-workout soreness. It is essential to use supplements with a 2:1:1 ratio of the BCAA’s leucine, isoleucine, and valine for the best results. A minimum of 5 grams per day is needed for results, but 10 grams will be more effective. This will help support weight loss, improve energy levels, increase endurance, and help boost lean muscle production. There is also evidence that BCAA’s help supports nervous system function and boosts the immune system, among other benefits. No matter what type of results you desire, BCAA’s remain one of the healthiest and most effective catalysts for recovery and muscle building.
Our BCAA roundup is meant to be for informational purposes only. None of the information provided is intended to substitute for the advice of a trained and licensed medical professional. Before starting or stopping any supplements, medication, or training programs, it is essential to consult with your healthcare provider. Our roundup is a way to help understand which supplements are on the market and which may offer a good purchase value. However, only a professional physician can recommend which supplements and medications are suitable for your personal needs. The Food and Drug Administration has evaluated none of the statements regarding the products listed above. The opinions expressed above are our own, and further, product efficacy has not been confirmed by the FDA. The products in our roundup are not intended to diagnose, treat, cure or prevent any disease.
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