10 Best BCAA Supplements of 2024, Expert Tested and Approved

Once a niche athletic supplement, branched-chain amino acids (BCAAs) have exploded in popularity as a means to potentially improve muscle retention, endurance, and focus during workouts. (5) Today, there are hundreds of BCAA options on the market. You’ll find BCAAs as standalone products or as additions to the best protein powders, pre-workouts, and other performance supplements.

We personally used roughly 20 BCAA products and worked with a registered dietitian to evaluate each product for factors such as its formulation, taste, and effects on our workouts. Using a rating system and a multi-point testing methodology, we settled on the below list of the best BCAA supplements available today.

The 10 Best BCAA Supplements of 2024

• Best BCAA Powder Overall: Transparent Labs BCAA Glutamine
• Best Budget BCAA: Nutricost BCAA
• Best Unflavored BCAAs: Jacked Factory BCAA Powder
• Best Tasting BCAAs: Cellucor Alpha Amino
• Best BCAAs Pills: Crazy Muscle BCAA Pills
• Best BCAA for Men: Transparent Labs Intra 
• Best BCAAs for Women: Promix BCAA Powder
• Best BCAAs for Muscle Growth: Momentous Vital Aminos
• Best Vegan BCAAs: Naked Nutrition Naked BCAAs
• Best BCAAs for Endurance Athletes: 1st Phorm BCAAs

Editor’s note: The content on BarBend is meant to be informative in nature, but it should not be taken as medical advice. The opinions and articles on this site are not intended for the diagnosis, prevention, and/or treatment of health problems. It’s always a good idea to talk to your doctor before beginning a new fitness, nutritional, and/or supplement routine. 

Best BCAA Supplements Video Review

Join BarBend expert tester Jake Herod, NASM-CNC, and registered dietitian nutritionist Chelsea Rae Bourgeois, MS, RDN, LD, as they discuss some of our favorite BCAA supplements for men, women, muscle growth, and more.

https://www.youtube.com/watch?v=XilYpSq1Dzs

Best BCAA Powder Overall: Transparent Labs BCAA Glutamine

Pros

Highly rated formula, third-party tested 

Includes glutamine, coconut water powder, and Vitamin C

No artificial sweeteners or preservatives

Cons

Expensive at $1.33 per serving

No additional electrolytes

Mixed reviews regarding taste

With an outstanding formulation and numerous flavor options available, Transparent Labs BCAA Glutamine earns our top pick for the best BCAA supplement. We love that this product is made without artificial flavors, dyes, and sweeteners. 

According to Chelsea Rae Bourgeois, RDN, this formula contains the ideal BCAA ratio.“The 2:1:1 ratio is backed by research and the added glutamine offers some additional benefits,” she says, rating the formulation a 4.5 out of 5. “While stevia is fine for most, some can’t tolerate it or don’t like the taste, which is good to keep in mind.”

Each single scoop serving offers a whopping 8 grams of BCAAs. Transparent Labs also added coconut water powder, which is rich in electrolytes for hydration, and a high 5,000-milligram dose of l-glutamine to potentially reduce muscle soreness following a workout. (12) This supplement also packs over 1,000 percent of your daily vitamin C needs to support a strong immune system. (16)

A 30-serving tub costs around $39.99, which is about $1.33 a serving and more expensive than many other products you’ll find on this list. One reason the cost is so high is because Transparent Labs BCAA Glutamine is third-party tested. Third-party testing ensures you can trust that what’s on the label is what you’ll find inside.

Regarding taste, our testers and other verified reviewers have mixed opinions. Our certified health coach tried the Strawberry Lemonade and rated it a 3 out of 5. “I found an initial taste that was bitter, and this particular flavor had a funky aftertaste,” she said. 

Transparent Labs dissolves exceptionally well in water, with our tester reporting no issues. “There weren’t any leftover powder clumps, it completely dissolved,” she says, giving it a perfect 5 out of 5 for solubility.

[Related: The Best Glutamine]

Best Budget BCAA: Nutricost BCAA

Pros

Budget-friendly price

Eight flavor options

Available on Amazon

Cons

Doesn’t contain additional ingredients

Sweetens with sucralose

Contain artificial ingredients

It’s not necessary to spend tons of money on supplements each month, especially for athletes with a tight budget. If you’re searching for an affordable BCAA supplement that won’t break the bank, our team recommends Nutricost BCAA Powder. This product only costs about $0.27 per serving, earning a 5 out of 5 rating for overall value. For additional discounts, you can subscribe to recurring deliveries.

“These BCAAs score a 4 out of 5 for their formulation,” Chelsea Rae Bourgeois, RDN, says. “They have a clinically dosed ratio of leucine, isoleucine, and valine, but they also contain artificial ingredients, which may cause GI upset.”

After taking this product three times per week, and mixing it with water, our expert product tester Kate Meier, CPT, didn’t notice any immediate effects. However, she didn’t experience any negative effects either. 

“I tried the unflavored option and it wasn’t completely flavorless,” Meier said. “However, I’d still rate the flavor a 5 out of 5 because it mixes so well with other drinks. When you mix it with a pre-workout or sports drink, it completely masks the BCAA powder.” 

We really liked the product’s solubility, too, rating this category a solid 5 out of 5. Meier mixed this product in both a shaker cup and a glass with a spoon. “Either way that I mixed, the water was a little murky and there were some small grains in the texture,” she said. “But in just a minute or two, it completely dissolved.”

Best Unflavored BCAAs: Jacked Factory BCAA Powder

Pros

Truly unflavored and mixes well

Informed Sport certified

Budget-friendly at $0.41 per serving

Vegan-friendly

Cons

No additional vitamins or minerals

Settles to the bottom of your cup a bit

If you’re looking for a BCAA supplement with minimal ingredients and a super simple formulation, Jacked Factory’s BCAA powder is it. It contains BCAAs and nothing more. 

This unflavored BCAA product is truly undetectable, though you can also choose from a few flavor options, too. Our tester tried the Blue Raspberry flavor and was sold. “It’s a pleasant mixture of sweet and tart that isn’t too strong,” he says, giving flavor a perfect 5 out of 5 score.

“This supplement dissolved super easily,” according to our tester who gave the solubility a 5 out of 5. “There was no grittiness and I didn’t see much clumping. Though, it did settle a bit because I didn’t have a shaker cup.”

After thoroughly evaluating the ingredients, Chelsea Rae Bourgeois, RDN gave Jacked Factory a 5 out of 5 for formulation. “There are no unnecessary ingredients, and the ratio of L-leucine to L-isoleucine to L-valine is backed by science,” she said. (18)

Our testers didn’t experience any adverse side-effects, either, which is a major plus. However, we do wish this product were third-party tested. After digging through Jacked Factory’s website, it doesn’t appear their BCAA powder has undergone any testing from a lab or third party for quality and safety.

Our team loved the price point for this product. One 30-serving container is affordable, at a price of $19.99 (which is about $0.66 per serving), earning a 5 out of 5 for price per serving. Additionally, you can subscribe to recurring shipments and get 15 percent off and free shipping.

Best Tasting BCAAs: Cellucor Alpha Amino

Pros

Three refreshing flavor options

Packed with electrolytes 

5 g of BCAAs in a 2:1:1 ratio

Less than a dollar per serving

No sugar

Cons

Includes proprietary blends

Not third-party tested

Contains artificial flavors

Any BCAA supplement you plan to drink daily should taste refreshing. Where flavor is concerned, we recommend Cellucor Alpha Aminos as the best tasting BCAA supplement.. 

Alpha Aminos is available in Watermelon, Icy Blue Razz, and Fruit Punch flavors. Our tester tried the Fruit Punch flavor, rating it a 4 out of 5 for taste. “It reminds me of Kool-aid, it’s very sweet, maybe too sweet for my liking,” they say. However, Nick English, BarBend writer, disagrees. He says the taste is “refreshing” in his full review of this product. “I recommend using one scoop in 1.5 cups of water for the best taste,” he says.

Cellucor Alpha Aminos packs five grams of BCAAs in the desired 2:1:1 ratio of leucine to isoleucine to valine. It also contains electrolytes like sodium, potassium, and magnesium to support hydration and muscle function. 

There are three blends in Alpha Aminos, including the Hydration Blend. Inside that blend you’ll find betaine, which has been shown to help maintain cellular hydration. The blend also features coconut water powder, which contains five electrolytes (magnesium, calcium, potassium, sodium, and phosphorus).

“I used a shaker cup to mix it up and the texture felt very smooth,” says our tester, who gave solubility a 4.5 out of 5. “There was a little powder that would settle to the bottom, but with a little shake, it would mix right back in.”

The cost is less than $1 per serving. If you opt to subscribe and save, you’ll save a significant amount and pay about $0.60 per serving. 

If you prefer an all-natural formulation this product might not be the best fit as it contains artificial ingredients, including sucralose and red food dye. We also don’t love that this product contains proprietary blends and isn’t third-party tested. (The brand does offer a Sport line of supplements that is NSF-certified, however.)

Read our full Cellucor Alpha Amino Review.

Best BCAAs Pills: Crazy Muscle BCAA Pills

Pros

Comes in capsule form

Great for travel

Budget-friendly 

Cons

No additional performance ingredients

Not third-party tested

Can’t mix with other supplements

There are many upsides to taking your BCAAs in pill form. They’re easy to take with you to the gym or on the road, which is convenient if you’re going for extended periods between meals. For a no-fuss BCAA pill, Crazy Muscle’s BCAA Pills are our top choice.

This supplement features 1 gram of BCAAs per pill (3 grams per serving) in the ideal 2:1:1 ratio of l-leucine to l-isoleucine to l-valine. (18) However, these contain less BCAAs than most other BCAA supplements. 

“Compared to other supplements on the market, Crazy Muscle’s BCAA pills provide fewer grams of BCAAs per serving,” according to Chelsea Rae Bourgeois, RDN, who gave the formulation a 3.5 out of 5. 

Since pills don’t require any mixing, we rated convenience a 4 out of 5. However, you do need to take three per serving, which can be tedious. While convenient, our tester did notice the pills leaving a bit of a mess. “They left some chalky residue on my hands,” she says.

“These are pretty large pills — they are about the size of a quarter and are thick,” one of our testers says, giving the swallow-ability a 3 out of 5. “One serving is three pills and I had to take them separately, which I don’t love. They also leave white chalkiness on my hands.”

These are a budget-friendly pick, though. One 40-serving bottle costs $17.82, which is only about $0.44 per serving. Most other BCAA supplements are at least $1 per serving, earning this one a 5 out of 5 for cost. We also appreciate that they’re available on Amazon Prime.

Best BCAA for Men: Transparent Labs Intra 

Pros

Contains clinical dosages of electrolytes

Ideal 2:1:1 ratio of BCAAs

Third-party tested

Great taste 

Cons

Expensive around $1.46 per serving

Doesn’t dissolve completely

BCAA supplements aren’t necessarily gender-specific, but if you want a supplement with BCAAs that can support you through a workout, Transparent Labs Intra could be a good fit. Our tester, a triathlete and a certified sports nutrition coach, used Intra on multiple occasions. 

“While I can’t say this enhanced my performance specifically, I can say that the inclusion of electrolytes and essential amino acids is exactly what I look for in a workout supplement,” they said. 

Offering the ideal 2:1:1 ratio of BCAAs, this intra-workout supplement is ideal for those wanting amino acids along with other ingredients that are proven to reduce muscle fatigue, improve endurance, support muscle growth, and promote endurance. (17)(18) 

“TL Intra gets a 4.25 out of 5,” according to Chelsea Rae Bourgeois, RDN. “It is packed with powerful ingredients, but some compounds are patented and don’t share the breakdown of ingredients included.” She also likes that the formula contains all nine essential amino acids. Essential amino acids are those that the body doesn’t make on its own, so we have to consume them through food or supplements. (19)

There are two flavors of Intra: Strawberry Lemonade and Blue Raspberry. Our tester awarded Blue Raspberry a 4 out of 5 for taste, stating that it’s almost too sweet. “I recommend mixing it with more water than the instructions indicate,” she said. “When I did that, the flavor wasn’t quite so strong, and I enjoyed it more.”

Furthermore, our tester also noted that the solubility is alright, as long as you shake before drinking. If you don’t shake between sips, the powder tends to settle toward the bottom. 

Intra costs around $1.46 per serving, though Transparent Labs offers 10% off for those who opt for a subscription of 30, 45, or 60 days.

Best BCAA for Women: Promix BCAA Powder

Pros

Provides 100 percent vitamin C RDV

Vegan-friendly

Subscribe-and-save option 

Cons

Not many additional nutrients

To be clear, men and women don’t have different needs when it comes to BCAAs. If paired with a healthy diet, BCAAs may be a great addition to an athlete’s supplement stack for their potential to minimize fatigue and help maintain lean muscle mass.  (17) For women, they could provide some potential benefits during menopause and postmenopause.

But for adults who want a budget-friendly BCAA supplement with multiple flavor options, we recommend you give Promix Nutrition BCAAs a shot. Our team gave the flavor a 5 out of 5 rating. You can choose from five different options (more than most other products) and there’s even an Unflavored pick for those who prefer to mix their BCAAs with other products.

We’re big fans of Promix’s formulation, too, giving it a 4 out of 5 rating. We like the vegan-friendly, natural ingredients list — there are zero artificial sweeteners or colorings here. However, other formulas do include some additional micronutrients. Here, you do get 100 percent of your daily vitamin C, though.

When it comes to cost, we’re pretty happy with the budget-friendly price point. This product costs $32, which is only about $1.06 per serving. However, you can subscribe to recurring purchases every 30 days and save 10 percent.

Best BCAAs for Muscle Growth: Momentous Vital Aminos

Pros

Full amino profile plus other muscle-building ingredients included

Third-party tested and NSF-certified

Subscription discount pricing available

Cons

Only one flavor available

Expensive at $1.49 per serving

If you’re focused on muscle growth, it’s crucial to eat enough calories and protein throughout the day.  When it comes to supplements like the best creatine and BCAAs, you might want something that supports athletic performance and offers quality ingredients. Momentous Vital Aminos contains a scientifically-backed dosage of all nine essential amino acids, which are key for building, maintaining, and repairing lean muscle mass. (19)

“This product is great for me since I primarily eat a vegetarian diet and I’m trying to keep my body in top shape for volleyball and climbing,” says our tester, BarBend editorial member and certified personal trainer Rosie Borchert.

As an additional benefit, Momentous Vital Aminos include l-tyrosine, which has been shown to improve cognitive flexibility and enhance your ability to switch between tasks without losing focus. (1)

BCAAs are known to support muscle recovery, but they can also help increase muscle growth. The BCAA leucine is key for building muscle, as it stimulates muscle protein synthesis. (4)(17) What’s more, there’s an added dose of calcium, potassium, and sodium to help maintain hydration. However, the ingredient doses are lacking.

“This formula gets a 2.5 out of 5 in my book,” Chelsea Rae Bourgeois, RDN, says. “The lack of research gives me pause, and to top it off, the amount of each ingredient really leaves you wanting more. Adding small portions of a few specific foods can give you more than you get in this formulation — and at a lower cost.”

This product only comes in Tropical Punch. However, our tester really liked the taste, giving the flavor a 5 out of 5 rating. “Mixed with a glass of water, the flavor is really light and refreshing,” says Borchert. “When I add some ice, it feels like a tropical beverage — all I need is a little umbrella in my glass.”

This simple formula is free of artificial sweeteners, dyes, and additives. We have tested several Momentous products, including the brand’s protein powder. We like this brand because they run all their products through independent, third-party testing. This verifies that the ingredients and doses listed on the label have been tested for accuracy.

A 30-serving bag of Momentous Vital Aminos costs around $44.95, which is about $1.49 per serving. Unfortunately, this is one of the most expensive products on our list, earning a 3 out of 5 for cost. However, we do like that there is a subscribe-and-save option that knocks the price down to $1.27 per serving.

[Related: The Best Protein Powders for Muscle Gain]

Best Vegan BCAAs: Naked Nutrition Naked BCAAs

Pros

Certified vegan with no artificial ingredients

Ideal 2:1:1 ratio of BCAAs

Gluten-free

Budget-friendly

Cons

No flavors available

Unflavored powder is bitter

Made with only BCAAs and sunflower lecithin, Naked Nutrition BCAAs are the top vegan product on the market. Not only is it certified vegan, but it’s also gluten-free and free of any artificial sweeteners, colors, and fillers. 

Our tester, a certified health coach, said that this unflavored powder isn’t completely unflavored. “If it’s mixed with water, you’ll notice a slightly bitter taste,” she said, giving it a 4 out of 5 on taste. “I preferred mixing it into my smoothie.”

We prioritize BCAAs that come in that recommended 2:1:1 ratio, and Naked Nutrition does just that with this supplement. That breakdown is 2.5 grams of l-leucine, 1.25 gram of l-isoleucine, and 1.25 gram of l-valine. (18) “Naked Nutrition BCAAs get a 4.75 out of 5 for its simple formulation,” according to Chelsea Rae Bourgeois, RDN. “You get a science-backed dose of BCAAs without unnecessary fluff.”

Each tub of Naked Nutrition BCAAs has an impressive 100 servings. As if that weren’t enough, these are extremely affordable and cost just $0.35 per serving. While our tester isn’t sure if they felt any effects from this product — “I might have been a little less sore after some cardio days than I normally am,” they say — this budget cost makes it an easier investment to try out the waters for yourself. You can even subscribe and save another 10 percent. Given the budget-friendly cost, we gave this one an easy 5 out of 5 in the price category.

Naked Nutrition stands apart from the rest by offering products “with nothing to hide.” We love that all their products are third-party tested.

*There is another vegan-friendly Naked Nutrition BCAA flavor that comes in Cherry Lime, though its ingredient profile is slightly different as it includes natural flavorings. We haven’t had the chance to try it for ourselves yet.

Best BCAAs for Endurance Athletes: 1st Phorm BCAAs

Pros

Contains electrolytes for heavy sweating

Comes in a variety of flavors

Third-party tested

Cons

Includes proprietary blends

Contains artificial flavors

May contain trace amounts of milk, soy, egg, and wheat

Whether you’re a rookie marathoner or a professional triathlete, a BCAA supplement with added electrolytes is ideal to support endurance exercise. (20) 1st Phorm BCAAs is packed with amino acids, electrolytes, and vitamins proven to benefit athletes.

Our tester, Kate Meier, is an experienced marathoner who used 1st Phorm BCAAs following several runs. “I didn’t experience any negative side effects,” she says. “I drank these during my post-run stretching sessions, and I felt great afterward.”

1st Phorm offers 7.5 grams of BCAAs in this product, alongside proprietary blends that contain aminos and electrolytes. Electrolytes like sodium and potassium may ease the effects of post-workout soreness, which is common amongst endurance athletes, yet more research is needed to illustrate this potential benefit. (21) 

“1st Phorm BCAAs score a 4 out of 5 for formulation with deductions for the proprietary blends,” according to Chelsea Rae Bourgeois, RDN. “Additionally, the BCAA ratio falls just short of that 2:1:1 ratio for leucine, isoleucine, and valine.”

Meier tried the Blue Raspberry flavor (one of six available options) and gave it a perfect 5 out of 5 rating. “I would compare this to blue Kool-Aid,” she says.

Another reason we like this for athletes is because it is third-party tested. We feel we can trust that what’s on the label is what’s in the container. 

At around $1.12 per serving, 1st Phorm BCAAs falls in the middle of the road when it comes to pricing. There is a subscription option, but unlike most other brands, you don’t actually save money if you subscribe.

How We Tested and Chose the Best BCAAs

Whether we are evaluating the best pre-workout supplements or the best BCAAs, we apply an in-depth process, using our supplement testing methodology. As we tested and analyzed dozens of BCAA products, we assessed several elements, including the following:

• Amino Acid Ratio: We prioritize products with a 2:1:1 ratio of BCAAs. The standard formulation for these products is 2 or 3 grams of leucine for every gram of isoleucine and valine.Products with lower ratios may not be as effective. 
• Third-Party Testing: We favor products with third-party testing from independent labs. Third-party testing verifies label accuracy so you know the ingredients on the label match what’s actually in the container. 
• Ergogenic Effects: Alongside BCAAs, many products include ergogenic aids or ingredients linked to enhanced exercise performance. These can include citrulline, beta-alanine, and caffeine. We included picks on this list that incorporate these additional ingredients, as well as products that don’t. 
• Taste: Although taste is subjective, we assign a rating based on whether a product is true to its flavor name. We share our thoughts on the sweetness, aftertaste, and bitterness of various products.
• Solubility: We favor products that dissolve easily without clumping or leftover floaties. 

Benefits of BCAAs

BCAAs are the building blocks of protein, and when you consume complete protein sources like chicken, beef, fish, or whey protein powder, you are consuming BCAAs. If your diet is rich in high-quality protein sources, chances are you’re already getting the benefits of BCAAs. BCAA supplements aren’t a must-have but they may support muscle growth and improve athletic performance. Here are a few benefits you may see with consistent BCAA use:

• Improved Muscle Mass: Leucine, one of the three BCAAs, plays a role in stimulating muscle protein synthesis, which is needed to build muscle. (17) The recommended “threshold” for leucine intake is often noted as two to three grams per day for maximized muscle building potential. (17) 
• Improved Performance: BCAA supplementation may be able to help improve your performance by preventing fatigue while you train. (3)(6)
• Improved Reaction Time: Although more firm research is needed, BCAA supplements may be able to help improve your reaction time during athletic performance. (7)

How Much Do BCAAs Cost?

BCAAs can be a fairly expensive individual supplement, typically ranging in price from $20 to $50. It’s best to look at the price per serving to truly know how much bang you’re getting for your buck. You’ll likely find that BCAAs go for anywhere between $0.20 and $3.00 per serving. On average, BCAA supplements cost about $1.41 per serving.

Best Overall	Transparent Labs BCAA Glutamine	$39.99
Best Budget	Nutricost BCAA	$23.95
Best Unflavored	Jacked Factory BCAA Powder	$19.99
Best With Electrolytes	Cellucor Alpha Aminos	$27.99
Best BCAA Pills	Crazy Muscle BCAA Pills	$17.82
Best for Men	Transparent Labs Intra	$44.99
Best BCAAs for Women	Promix BCAA Powder	$32
Best for Muscle Growth	Momentous Vital Aminos	$44.95
Best Vegan	Naked Nutrition Naked BCAAs	$34.99
Best for Endurance Athletes	1st Phorm BCAAs	$44.99
Best With Electrolytes	Cellucor Alpha Aminos	$27.99

What to Consider Before Buying BCAAs

“For people who regularly eat animal proteins, your diet probably includes sufficient amounts of BCAAs,” notes Dr. Jennie Stanford, M.D. “However, amino acids are needed for a number of physiologic functions, and when you don’t have enough circulating amino acids, your body will break down muscle tissue to release them. So, for extended periods without consuming protein or even working out in a fasting state, BCAAs can help maintain lean muscle mass.”

Before purchasing a BCAA supplement, you may want to consider a few important factors. As BCAA supplements can vary substantially, you’ll want to consider ingredients, dosages, formulation, price, and the necessity of BCAAs before making a decision. We detail each of these more below.

Ingredient List

The ingredient lists on BCAA supplements can vary drastically from one supplement to another. You’ll want to consider what you’re looking for in a BCAA supplement and what you hope the outcome of taking one will be. If you’re looking strictly for BCAAs, you may want to opt for a simple formulation with a  minimalist ingredient list. If you’re looking for BCAAs to be a part of your supplement, but not the entirety of it, you may want to choose one with a solid dose of BCAAs as well as other ingredients, like glutamine, citrulline, or electrolytes. 

Dosages

You’ll also want to consider how many grams of BCAAs each product offers.The recommended breakdown for BCAAs is a 2:1:1 ratio of leucine to isoleucine to valine for best potential effect. (18) Many supplements on the market have 4 grams in total of BCAAs, but you will find some supplements on this list that contain up to 8 grams as well. Some prefer to opt for a higher amount of BCAAs for effectiveness or potential recovery benefits.

Formulation

Are you looking for straight BCAAs or do you want something more robust? More complex formulations will often include BCAAs with several other ingredients that offer exercise enhancing benefits. BCAAs are also commonly found in pre-workout supplements and are naturally occurring in protein powder. Some people prefer to take straight BCAAs as an additional supplement in their stack.Others prefer to include them wrapped up in another supplement, which can cut down on the number of supplements they’re taking.

You’ll also want to consider whether you want a flavored powder, unflavored powder, or a pill formulation. Some people enjoy the taste of sweet, tangy, or fruity supplements, while others prefer pills for a convenient on-the-go supplement for the gym or while traveling. There is no wrong answer, just the answer that best suits your lifestyle. 

Price

Many supplements can be really helpful additions to your supplement lineup and may help you achieve your goals more efficiently, but they shouldn’t empty your bank account. Your budget will be a major consideration when you’re picking out your perfect BCAA supplement. That’s why we provided options for every budget.

What’s In Your BCAAs?

We know that supplement labels can involve a lot of jargon and be tough to understand for the average person. Let’s break down what you’re most likely to see on your ingredients label, starting with the three branched-chain amino acids.

• Leucine: Leucine has the closest link with boosting muscle protein synthesis, as it activates this process. While your total calories are essential for muscle growth and muscle retention, muscle protein synthesis is a vital part of the puzzle. (8) 
• Isoleucine: Used in the biosynthesis of proteins, this branched-chain amino acid plays a role in muscle metabolism, as it may help prevent muscle breakdown and promote fat burning. (9)
• Valine: This has some links to endurance and focus. Interestingly, if you have difficulty digesting it, and it accumulates in the blood, this could indicate insulin resistance, a risk factor for diabetes and other conditions. (10) (11)
• Glutamine: Glutamine may help reduce delayed onset muscle soreness (DOMS) following a workout. (12) It also has some links to muscle gain, but most research has only seen this among people whose bodies are in physical trauma — it hasn’t translated to gains for gym-goers. (12)
• Beta Alanine: Found in pre-workouts, one-and-a-half to four grams has been shown to improve endurance and possibly aid in muscle hypertrophy. It’s possible that it also has some anti-aging effects, as it can increase the amount of carnosine (an antioxidant) in the body. (13)
• Citrulline Malate: Citrulline is a nitric oxide booster, which can lead to better circulation and blood flow. In workouts, this can translate to better endurance and power output. It’s also a common ingredient in erectile dysfunction supplements. (14)
• L-Carnitine plus L-Tartrate: These are linked to longevity, as they may improve mitochondrial function, and they could also help retain lean muscle mass and enhance aerobic output. (15)
• Vitamin C: Vitamin C may reduce cell damage from free radicals that occur during exercise. It’s a powerful antioxidant, which can be helpful for immune support. (16) 
• B Vitamins: The eight B vitamins play a role in energy metabolism, the process that converts protein, carbs, and fat into energy. They may also help with brain function and cell health. (2)
• B Vitamins: The eight B vitamins play a role in energy metabolism, the process that converts protein, carbs, and fat into energy. They may also help with brain function and cell health. (2)

“The relationship between BCAAs and insulin resistance is complex, as BCAAs cause the liver, adipose tissue, and skeletal muscles to have different metabolic responses,” says Dr. Jennie Sanford, M.D. “BCAAs do not cause systemic insulin resistance, but when they are metabolized poorly, this can be a sign of underlying insulin resistance that needs to be addressed.”

BCAA Supplements FAQs

References

1. Steenbergen, L., Sellaro, R., Hommel, B., & Colzato, L. S. (2015). Tyrosine promotes cognitive flexibility: evidence from proactive vs. reactive control during task switching performance. Neuropsychologia, 69, 50–55. https://doi.org/10.1016/j.neuropsychologia.2015.01.022 
2. Kennedy D. O. (2016). B Vitamins and the Brain: Mechanisms, Dose and Efficacy–A Review. Nutrients, 8(2), 68. https://doi.org/10.3390/nu8020068 
3. AbuMoh’d, M. F., Matalqah, L., & Al-Abdulla, Z. (2020). Effects of Oral Branched-Chain Amino Acids (BCAAs) Intake on Muscular and Central Fatigue During an Incremental Exercise. Journal of human kinetics, 72, 69–78. https://doi.org/10.2478/hukin-2019-0099 
4. Kaspy, M. S., Hannaian, S. J., Bell, Z. W., & Churchward-Venne, T. A. (2023). The effects of branched-chain amino acids on muscle protein synthesis, muscle protein breakdown and associated molecular signaling responses in humans: an update. Nutrition research reviews, 1–14. Advance online publication. https://doi.org/10.1017/S0954422423000197 
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