The 10 Best BCAA Supplements of 2024, RDN-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. 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.

Best BCAA Supplements

• Best BCAA Powder Overall: Transparent Labs BCAA Glutamine
• Best BCAAs for Men: Onnit Total Strength + Performance
• Best BCAAs for Women: XWERKS Motion
• Best Unflavored BCAAs: Jacked Factory BCAA Powder
• Best BCAAs for Muscle Growth: Momentous Vital Aminos
• Best BCAA for Workouts: Transparent Labs Intra 
• Best Vegan BCAAs: Naked Nutrition Naked BCAAs
• Best BCAAs Pills: Optimum Nutrition BCAA Pills
• Best BCAAs for Endurance Athletes: 1st Phorm BCAAs
• Best BCAAs With Electrolytes: Cellucor Alpha Amino

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 dietician 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

How We Chose the Best BCAAs

Whether we are evaluating the best pre-workout supplements or the best BCAAs, we apply an in-depth process. As we used and analyzed more than a dozen BCAA products, we assessed several elements, including the following:

Amino Acid Ratio

The standard formulation for these products is 2 or 3 grams of leucine for every gram of isoleucine and valine, creating a 2:1:1 ratio. Although some products have many times more leucine, this hasn’t been shown to be more successful than the “standard” ratios. We favored products with this standard 2:1:1 ratio when formulating this list. 

Third-Party Testing

We favor products from brands that enlist third-party testing from independent labs. Why? Because any brand can claim to have a transparent label, but those that undergo testing can certify their label’s accuracy.

Ergogenic Effects

In addition to BCAAs, many products include ergogenic aids or ingredients linked to improved performance. These can include citrulline (related to improved circulation), beta-alanine (endurance), and caffeine (explosive power). We’ve included picks on this list that incorporate these ingredients, as well as picks that don’t. With the variety of options, those who are avoiding certain ingredients, like caffeine, shouldn’t have a problem finding a pick that works for them. 

Lipolytic Effect

Some of the BCAA products we highlighted include ingredients that may exert lipolytic or “fat-burning” effects. These include conjugated linoleic acid, green tea extract, and evodiamine. Fat loss is almost entirely about how many calories you burn in a day. Still, some limited research has suggested ingredients like these can help break down fatty acids, particularly during exercise. We’ve included BCAAs both with and without these ingredients on this list to suit the variety of needs you may have. 

Micronutrients

Many BCAAs include extra Vitamin B6, which may help with muscle retention and which the body appears to lose during intense exercise. Some BCAAs have other B vitamins in addition to more micronutrients — like Vitamin C, which may help to limit oxidative damage during exercise, and sodium, which may help with hydration. If you’re keen on having added micronutrients in your BCAA supplement, we have plenty of options for you on this list. And if you’d rather skip the added vitamins and minerals, and pay a little less for your BCAAs, you’ll also find those products on this list. 

Taste

Taste matters! Our expert product testers consumed BCAAs and gave feedback on how each product tasted. While taste is subjective, we still assign a rating based on if a product was true to its flavor name and point out when you can expect especially strong profiles, like tangly, salty, or sweet.

Best BCAA Powder Overall: Transparent Labs BCAA Glutamine

With a stellar formulation and plenty of flavor options available, Transparent Labs BCAA Glutamine is our top pick for the best BCAA supplement. Our product tester, a certified health coach who has personally tried more than a dozen BCAA products, notes that the Transparent Labs formula is one of the best out there.

“This has a 2:1:1 ratio of leucine, isoleucine, and valine, which is exactly what you want from a product like this,” she says. “Additionally, there are no artificial sweeteners, coloring, or preservatives. You’re getting a very clean product.”

Inside the can, you’ll find 8 grams of BCAAs. Transparent Labs also added coconut water powder for hydration and a high 5,000-milligram dose of glutamine, which may help build muscle tissue. This supp also boasts over 1,000 percent of your daily vitamin C needs.

A 30-serving tub costs around $39.99, which is about $1.33 a serving and pricier than 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. Therefore, you can trust that what’s on the label is what you’ll find inside.

As far as taste, our testers and other reviews have mixed feelings. 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. 

However, reviewers on Transparent Labs mostly love the different flavor options. At the time of this writing, there are four flavors available: Sour Green Apple, Tropical Punch, Strawberry Lemonade, and Blue Raspberry. Until recently, an Orange flavor was available, but we see this brand release new flavors and bring back old flavors from time to time.

Transparent Labs dissolves well into water, as our tester found no issues and rated this a 5 out of 5 for solubility. 

[Related: The Best Glutamine]

Best BCAA for Men: Onnit Total Strength + Performance

While men don’t need something specifically different from a BCAA than a woman would, we do like Onnit Total Strength + Performance as an all-in-one workout supplement ideal for those who want to perform well and use a pre-workout that won’t give you the jitters. Our tester, a certified nutrition coach, used this product a few times before his workouts. 

“If you use this as a pre-workout, be advised that there is no caffeine, so it doesn’t hit you like a typical pre-workout would,” he says. “I didn’t get the typical tingles that most pre-workouts provide.”

As a general supplement, this product does have a number of ingredients that have been proven to be beneficial to athletes. It has three blends of ingredients working toward power, performance, and support for tough workouts. 

• There’s a Power Blend with longjack, which is a plant that can help provide the fuel you need for muscle contractions.
• The Performance Blend contains the BCAAs, as well as glutamine and beta-alanine, which can all help you perform better at the gym. 
• The Support Blend with antioxidants like resveratrol, which can help you get through tough workouts. 

As a warning, proprietary blends do not disclose the individual amount of each ingredient, but rather the full amount of all the ingredients combined. So we can’t ascertain that the dosages of each of these ingredients are clinically backed.

This product comes in two flavors: Strawberry Lemonade or Pink Grapefruit flavor. Our tester didn’t love the Strawberry Lemonade flavor, giving it a low 1 out of 5 saying it tasted like hard-candy-gone-stale. One reviewer on Onnit’s website said you can mask the taste of the powder by mixing it with an electrolyte supplement.

This is definitely one of our more expensive picks at $2. However, Onnit does offer a subscription discount of 15% off if you choose to get Total Strength + Performance delivered. You can choose from seven schedules, ranging from a delivery every seven days to every 90 days.

Read our full Onnit Total Strength + Performance Review.

Best BCAA for Women: XWERKS Motion

First, let’s be clear: Men and women don’t have different needs when it comes to BCAAs, or most supplements for that matter. What we can claim is that if paired with a healthy diet, BCAAs can be a great addition to an athlete’s supplement stash for their potential to minimize fatigue and help maintain lean muscle gains made in the gym. Plus, they may even have some potential benefits for menopausal and postmenopausal women.

Kate Meier, BarBend editorial member and certified personal trainer, has used XWERKS Motion before a number of workouts, and she rated it favorably in several categories.

“I don’t always notice a difference when I take BCAAs, but I like that XWERKS combines BCAAs with carbs because it actually feels like it fuels my workouts,” she said. 

It’s true: On top of three grams of a 2:1:1 ratio of BCAAs, XWERKS Motion also features 35 grams of Cluster Dextrin™, which is also known as highly branched cyclic dextrin. Cluster Dextrin™ is a trademarked version of carbohydrates that can be easily and quickly digested, which may help provide fuel and energy for lifting and recovery more quickly than other carbs.

In addition to the aminos and carbs, there’s an added dose of electrolytes with 35 mg of magnesium, 80 mg of calcium, and 34 mg of sodium. The BCAAs included might help with reducing muscle damage and improving or speeding up recovery through muscle protein synthesis. (3)

XWERKS used to offer multiple flavors of Motion, but we recently saw this drop to just one: Raspberry Lemonade. Still, we think this could qualify as the best tasting BCAA. Kate tested the Raspberry Lemonade flavor, giving it a 5 out of 5 for a taste she says is “practically perfect.”

“Be advised: the smell of this powder is absolutely intoxicating,” she said. “My entire garage gym smells like raspberries when I open the bag.”

XWERKS recently increased the price of Motion from $49 per bag to $59 per bag, upping the cost to almost $2 per serving. That makes this one of the most expensive BCAA on our list. You can opt to save 5% by subscribing for a delivery every 30, 45, or 60 days.

XWERKS Motion is third-party tested for label accuracy.

Best Unflavored BCAAs: Jacked Factory BCAA Powder

It doesn’t get much simpler than Jacked Factory’s BCAA powder. This unflavored BCAA product is truly unflavored, though you can also choose from a few flavor options, too. Personally, our team loves mixing unflavored products in supplement stacks, making these BCAAs ultra-versatile. 

“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 closely reviewing 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.

Our testers didn’t notice any side-effects, either, which is a plus. However, we do wish this product were third-party tested. After looking carefully through Jacked Factory’s website, it doesn’t seem their BCAA powder has undergone any testing from a lab or third party.

Our team did like the price point for this product, though. One 30-serving container only costs $24.99, which is about $0.41 per serving, earning a 5 out of 5 for overall value. Plus, you can even subscribe to recurring shipments and get 15 percent off and free shipping.

Best BCAAs for Muscle Growth: Momentous Vital Aminos

If muscle growth is your goal, then your primary concern should be eating enough calories and macronutrients throughout the day. But when it comes to supplements like the best creatine and BCAAs, you might want something that supports in-gym performance and offers optimal ingredients. Momentous Vital Aminos contains a scientifically-backed dosage of all nine amino acids as well as other key muscle-building ingredients, such as: 

• L-leucine
• L-lysine HCl
• L-isoleucine
• L-valine
• L-arginine
• Alpha ketoglutaric acid
• L-threonine
• L-phenylalanine
• L-histidine HCl
• L-cystine
• L-methionine
• L-tyrosine
• L-tryptophan

While many of BCAAs’ properties revolve around muscle recovery, they can also help increase muscle growth. The amino acid leucine is particularly key for building muscle as it can stimulate muscle protein synthesis. Plus, there’s an added dose of calcium, potassium, and sodium for hydration to make sure you’re hitting all your marks during and after your workout.

This product only comes in one flavor, Tropical Punch. So if you aren’t a fan of that flavor profile, this may not be the right product for you. We haven’t gotten the chance to try this product yet, but we found in our research that customers say they love the taste, calling it “refreshing.” 

This simple formula is free of artificial ingredients. We have tried many Momentous products, including the brand’s protein powder. One of the reasons we like this brand is because they run all their products through independent, third-party testing. This means that the ingredients and dosings 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. That makes this one of the most expensive products on our list. We do appreciate 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 BCAA for Workouts: Transparent Labs Intra 

If you want a supplement with BCAAs that can carry you through a workout, we found Transparent Labs Intra performs well. Our tester, a triathlete and a certified sport 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,” she said. 

With the ideal 2:1:1 ratio of BCAAs, this intra-workout supplement is ideal for those who want to get those amino acids along with other ingredients that are proven to reduce muscle fatigue, support muscle growth, and promote endurance. 

If we break down the other ingredients in Intra, we find:

• All nine essential amino acids key for protein synthesis and tissue repair
• Hydrating electrolytes like coconut water powder, magnesium, sodium, and potassium
• Betaine anhydrous and citrulline malate in a 2:1 ratio, both targeting muscular endurance
• Taurine, which has been linked to improved cognitive function

There are two flavors of Intra: Strawberry Lemonade and Blue Raspberry. Our tester gave 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.”

When mixing, our tester also noted that the solubility is okay as long as you shake before drinking; otherwise, 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 Vegan BCAAs: Naked Nutrition Naked BCAAs

Stripped down to just the BCAAs and sunflower lecithin, Naked Nutrition BCAAs are the best vegan product on the market. Not only is it certified vegan, but it’s also gluten-free and absent of any artificial ingredients. 

Our tester, a certified health coach, said that this unflavored powder actually 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 love BCAAs that come in that recommended 2:1:1 ratio, and Naked Nutrition does just that with this product. That breakdown is 3 grams of l-leucine, 1 gram of l-isoleucine, and 1 gram of l-valine. 

Why is there sunflower lecithin? You’ll often see that ingredient on dietary supplements, and it’s because it may aid in absorption. Naked Nutrition points out that each serving of BCAAs is “less than 1 percent sunflower lecithin.”

Each tub of Naked Nutrition BCAAs has a whopping 100 servings. Even better: These cost just $0.35 per serving, and you can subscribe and save another 10 percent. 

Naked Nutrition puts its stake in the ground by offering products “with nothing to hide.” And all its 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 Pills: Optimum Nutrition BCAA Pills

There are a lot of benefits to taking your BCAAs in pill form. For one, you can take them with you to the gym or on the road, which is great if you’re going for long periods between meals. For a no-nonsense BCAA pill, Optimum Nutrition BCAA pills are our go-to’s. As BarBend writer Nick English points out in his review, “I’ve taken a few fistfuls on long plane trips.” 

Though some people choose to stay away from pills because they may not be as easily digested as a powdered mixture, they’re likely a more convenient option to get your BCAAs in than powder. Optimum Nutrition has been a mainstay in the supplement industry for decades, putting out consistently high-quality, straightforward products — and their BCAA pills are no different. 

https://youtu.be/OB3Kr3UMciw

The only ingredients you’ll find here are the BCAAs, of which each two-capsule serving provides 500 mg of l-leucine, 250mg of l-isoleucine, and 250mg of l-valine. Other than that, it’s just the capsule ingredients (which do include gelatin, so this supplement is not vegan-friendly). 

These 2:1:1 caps are very competitively priced, especially when you opt to buy a bottle with 400 pills (which contains 200 servings in it). You also have the choice to buy a bottle of 60 or 200 pills. Since these are capsules, if you want to vary the amount taken to be more or less depending on how hard your workout is, you can with ease.

Read our full Optimum Nutrition BCAA Pills Review.

Best BCAAs for Endurance Athletes: 1st Phorm BCAAs

Whether you’re a rookie marathoner or a seasoned triathlete, a BCAA supplement with added electrolytes is ideal. 1st Phorm BCAAs offers a workout recovery option packed with amino acids, electrolytes, and vitamins proven to benefit athletes.

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

1st Phorm offers 7.5 grams of traditional BCAAs in this product alongside proprietary blends of aminos and electrolytes. Electrolytes like sodium and potassium have been shown to ease the effects of post-workout soreness, which many endurance athletes suffer after especially long workouts. 

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 said.

Another reason we like this for athletes is because it is third-party tested. We feel we can trust the label of this supplement to be accurate regarding what’s inside.

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

Best BCAAs With Electrolytes: Cellucor Alpha Amino

Looking for the power of hydration with the power of BCAAs? Enter Cellucor Alpha Aminos, which packs 5 grams of BCAAs in the desired 2:1:1 ratio of leucine to isoleucine to valine alongside proven electrolytes like sodium, potassium, and magnesium. 

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

https://youtu.be/cENBIOUyLBw

Alpha Aminos is available in Watermelon, Icy Blue Razz, and Fruit Punch flavors. Our tester tried the Icy Blue Razz flavor, rating it a 4.5 out of 5 for taste. Nick English, BarBend writer, 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.

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. 

It’s worth noting that this formula contains artificial ingredients, including sucralose and red food dye, for those who actively avoid any of those ingredients. We also don’t love that Cellucor doesn’t run third-party testing on this product, which contains proprietary blends. (The brand does offer a Sport line of supplements that is NSF-certified, however.)

Read our full Cellucor Alpha Amino Review.

When Should I Take BCAAs?

It’s best to take BCAAs before or during your workout, depending on which kind you are using. BCAAs are a great supplement to potentially help build muscle through muscle protein synthesis. Many BCAAs come in a pre-workout blend, some come in an intra-workout blend, and most general BCAA supplements will instruct you to consume them 20 to 30 minutes prior to working out. A few BCAA supplements will say that you can take them before, during, or after a workout, but as far as basic BCAA supplements go, they’re probably most effective if you take them pre-workout. (2) 

BCAAs can come in an intra-workout blend, and these blends are meant to be consumed specifically during exercise. For anyone who’s going hard at the gym, intra-workout BCAAs may be helpful in warding off fatigue. (3) 

What Are the Benefits of BCAAs?

You might have heard that amino acids are the building blocks of protein, but they’re not all alike. The three proteinogenic branched-chain amino acids (meaning BCAAs that are incorporated into proteins during translation) are leucine, isoleucine, and valine.

Some evidence suggests that supplementing with pure BCAAs can positively affect workouts, mainly if you’re working out on an empty stomach, or if you haven’t eaten much protein throughout the day. This is because they may promote muscle protein synthesis, and by preventing a serum decline in BCAAs (which occurs during exercise), they can help prevent fatigue. (4)(5)(6) They’ve even been linked to increased fat loss and quicker reaction times. (7)

Note that if your priority is building muscle mass, you still need to eat enough calories and protein, get enough sleep, eat the right micronutrients, and so on. Nonetheless, on days when you haven’t been hitting every macronutrient goal, many athletes find BCAAs useful.

How Much Do BCAAs Cost?

BCAAs can be a fairly expensive individual supplement. Container prices range from $20 to $50, but in order to know exactly how much you are getting for your money, you’ll want to look at the cost per serving of each product. To do so, you should weigh the overall cost against the number of servings in each container. 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	$1.33 per serving
Best for Men	Onnit Total Strength + Performance	$2 per serving
Best for Women	XWERKS Motion	$1.96 per serving
Best Unflavored	Jacked Factory BCAA Powder	$0.83 per serving
Best for Muscle Growth	Momentous Vital Aminos	$1.49 per serving
Best for Workouts	Transparent Labs Intra	$1.46 per serving
Best Vegan	Naked Nutrition Naked BCAAs	$0.35 per serving
Best BCAA Pills	Optimum Nutrition BCAA Pills	$0.19 per serving
Best for Endurance Athletes	1st Phorm BCAAs	$1.12 per serving
Best With Electrolytes	Cellucor Alpha Aminos	$0.93 per serving

The price of your BCAAs will go up depending on the ingredients you’re getting and how convenient the supplement is to take. For example, some picks are likely more expensive because the BCAAs come in the form of a pre-workout, which contains a number of other energy-boosting ingredients. BCAA supplements often come with vitamins and minerals mixed in as well, and these blends will be more expensive than basic blends that are mainly just BCAAs. 

What to Consider Before Buying BCAAs

Before adding a BCAA supplement to your lineup, you may want to consider a few big factors. As BCAAs are pretty versatile, you may want to consider ingredients, dosages, formulation, price, calories, and the necessity of BCAAs before making your selection. We detail each of these more below.

Ingredient List

This is a major consideration because the ingredient lists on BCAA supps can be unique and versatile. You’ll want to think about 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 simpler formulation and 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 a supp that has a solid dose of BCAAs while also including other ingredients, like glutamine or some pre-workout favorites, like citrulline. 

Dosages

You’ll also want to consider what dose of BCAAs makes the most sense. The recommended breakdown for BCAAs is a 2:1:1 ratio of leucine to isoleucine to valine for best potential effect. Although many supplements on the market have 4,000mg in total of BCAAs you will find some supplements on this list that contain 8,000mg, as well. Depending on what your needs are, you may want 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? The formulation of your BCAAs will be a really important thing to consider as the product can be so versatile and delivered in a plethora of ways. BCAAs are commonly found in pre-workout supplements or within a protein powder, but it is really up to you as to how you want to include them in your lineup. Some people prefer to take straight BCAAs as an additional supplement in their stack, while some prefer to find them wrapped up in another supplement, so they can cut down on the number of supps 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 fruity supplements, while some prefer pills for easier dosing and for a mess-free 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 cost you an arm and a leg. Your budget will be a major consideration when you’re picking out your perfect BCAA supplement. This list ranges from BCAA supplements that are under a dollar per serving to some that are over two dollars per serving. Since BCAAs are so versatile in their supplement formulation, the prices will be a reflection of that. If you want a simpler BCAA, you’ll probably pay less per serving than you would for a robust pre-workout formula or a protein powder that includes BCAAs. 

You’ll also want to consider bulk buy options that may save you a few extra dollars, or subscribe and save opportunities that many supplement companies offer. They usually offer a pretty distinct discount when you choose to subscribe and save and it will be reflected in each of your orders as they ship out. 

Calories Are King

Many take supplements like BCAAs and fat burners because they hear they help with weight loss and muscle gain. BCAAs may help you retain muscle, but it’s essential to keep in mind that losing weight only happens if you’re in a caloric deficit. BCAAs can help with energy levels and potentially make it easier and more productive to work out on an empty stomach — but your total calories will be what makes or breaks your fat loss and muscle gain. All in all, to reap the most benefit from your BCAAs, make sure your daily nutrition and caloric intake are on track first and foremost.

BCAAs Aren’t Necessary

BCAAs are not necessary if you have sufficient protein intake. Still, they’re often used as supplements to boost muscle protein synthesis between meals, or enhance performance and retain muscle when exercising on an empty stomach. If you’re eating macro-friendly meals throughout the day, these supplements may not be as necessary. Consider your diet in full before deciding if a BCAA supplement is right for you. 

What’s In Your BCAAs?

We know that supplements, particularly ones like these, 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

Perhaps the most highly prized of all the amino acids, leucine has the closest link with boosting muscle protein synthesis, which occurs when protein in your body helps to repair the muscles damaged during exercise. 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 may help prevent muscle breakdown, and promote fat burning. (9)

Valine

Another BCAA, valine, has some links to endurance and focus. Interestingly, if you have difficulty digesting it, and there’s more of it in the blood, this could actually be a sign of insulin resistance, a risk factor for diabetes and other conditions. (10) (11)

Then there are these other amino acids that aren’t BCAAs, but often accompany them in supplements:

Glutamine 

A conditionally essential amino acid (remember amino acids are building blocks of protein), glutamine is enormously popular in supplements because it has some links to muscle gain. However, most research has only seen this among people whose bodies are in trauma, like victims of burns or stab wounds — it hasn’t translated to gains for gymgoers. (12)

Beta-Alanine

A ubiquitous addition to pre-workouts, one-and-a-half to four grams of this stuff has been shown to improve endurance and possibly 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 

An amino acid that’s prevalent in watermelons (along with legumes and organ meats), citrulline appears to improve nitric oxide metabolism, 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 L-Tartrate

This amino acid may reduce muscle damage caused by high-intensity exercise. It also has links to longevity, as it may improve mitochondrial function, and it could help retain lean muscle mass and enhance aerobic output. (15)

Vitamin C

Vitamin C may reduce cell damage that occurs during exercise. It’s a powerful antioxidant, which can be helpful for immune support. (16) 

B Vitamins 

The eight B vitamins may help increase one’s energy without jitters or unwanted sleep loss. They may also help with brain function and cell health. (2)

Final Word

We tried dozens of branched-chain amino acid supplements when putting together this list — weighing price, taste, ingredients, and effectiveness along with many other factors. Plenty of people have different ideas about what constitutes a “high quality” supplement, but we think we’ve put together the most comprehensive guide to aid in picking the perfect BCAA supplement to match your goals.

FAQs

References

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