BCAAs (Branched-Chain Amino Acids)
The trio of essential amino acids (leucine, isoleucine, valine) that are absorbed directly into the bloodstream — they're popular with athletes for muscle recovery and endurance.
Benefits
- +Support muscle protein synthesis and recovery
- +May reduce muscle damage during intense exercise
- +Can help reduce exercise fatigue
- +Support muscle preservation during fasting or calorie restriction
- +May help with delayed-onset muscle soreness (DOMS)
Dosage & Cost
A 2:1:1 ratio of leucine:isoleucine:valine is the standard. If you're eating adequate protein (1.6–2.2 g/kg body weight), BCAAs may not add much. They're most useful during fasted training or when protein intake is low. Leucine alone may be just as effective.
Side Effects
- !Digestive upset or stomach discomfort
- !May lower blood sugar
- !Bitter taste (hard to mask in powder form)
- !May worsen maple syrup urine disease
- !Generally safe at standard doses
Food Sources
- • Meat, eggs, and dairy are rich in BCAAs
- • Whey protein is an excellent source
- • Soybeans and other legumes
- • Note: if you eat sufficient complete protein, BCAA supplementation is somewhat redundant
References & Links
Community
Popularity rankings
Stats accumulate as members log their stacks
Not in any public stacks yet.
Featured Videos
The Worst Supplements Everyone Takes For Muscle Growth (Science Explained)
Jeff Nippard
Whey Protein vs BCAAs vs EAAs - When to Take & Avoid
Thomas DeLauer
This page is for informational purposes only. The information here has not been evaluated by the Food and Drug Administration (FDA). No supplement discussed on this page is intended to diagnose, treat, cure, or prevent any disease. Please consult your doctor or a qualified healthcare professional before taking any dietary supplement.