If your goal is to build muscle, you have to cover all the basics: train consistently, eat a well-balanced diet, get enough sleep, and control your stress, right? You may have considered supplements like the best creatine, third-party tested protein powders, or the best BCAAs to kick things up a notch and boost your results.
Amino acid supplements are go-to products due to their supposed performance-enhancement and recovery-promoting properties. Some people swear by BCAA supplements, though the research on their benefits is inconclusive and sometimes conflicting. In any case, we know that fitness enthusiasts (like ourselves) will use these products. So we researched roughly 50 products and then ordered and tested more than 20 BCAAs to find the best BCAA supplements.
Our team of certified personal trainers, competitive triathletes, competitive weightlifters, and certified nutrition coaches performed taste and solubility tests on each product. We also consulted with nutritionist, registered dietitian, and supplements expert Bob Iafelice to assess factors such as:
- Formulation: What dosage of BCAAs are you getting?
- Ingredients: Are there artificial or otherwise problematic ingredients?
- Third-party testing: Can we verify that what’s on the label is actually what’s inside?
Using a rating system, we arrived at the list below of the best BCAA supplements.
Medical disclaimer: This article is intended for educational and informational purposes only. It is not intended as a substitute for medical advice. For health advice, contact a licensed healthcare provider.
The 9 Best BCAA Supplements
- Best BCAA Supplement Overall: Transparent Labs BCAA Glutamine
- Best Budget BCAAs: Nutricost BCAA Powder
- Best BCAAs for Hydration: Snap Supplements BCAA Powder
- Best BCAA Supplement for Endurance: Transparent Labs Intra Workout
- Best BCAA Supplement for Women: Jacked Factory BCAA – Fermented
- Best BCAA Pills: Crazy Muscle BCAA Pills
- Best BCAA Supplement for Weight Loss: Momentous Vital Aminos
- Best Vegan BCAA Supplement: Naked BCAAs
- Best BCAA Supplement for Muscle-Building: Cellucor Alpha Aminos
Best BCAA Supplements Video Review
What Are BCAAs?
We’re glad you asked. Let’s start at the beginning.
Amino acids are the foundation of protein. Of the hundreds of amino acids your body makes, there are 20 that you need to function optimally. Nine of these cannot be made by your body and therefore must come from the foods you eat—these nine are called essential amino acids (EAAs).
BCAAs, or branched-chain amino acids, are a group of three EAAs—leucine, isoleucine, and valine. Leucine and valine play an important role in protein synthesis, while isoleucine plays a role in immunity, glucose transportation, and more. Research has demonstrated that the ideal ratio of these BCAAs is 2:1:1—two parts leucine, one part isoleucine, and one part valine. All of the BCAA supplements on this list follow that ratio.
RELATED: EAA vs BCAA: Which One Is Best for You?
Many BCAA supplements will also include other ingredients like l-glutamine, beta-alanine, taurine, citrulline malate, and caffeine, all of which can potentially support performance or recovery as well.
Best BCAA Supplement Overall: Transparent Labs BCAA Glutamine
Good for: Someone looking to integrate a quality BCAA supplement into their routine
If stevia does not cause you any stomach issues, Transparent Labs BCAA Glutamine is a well-formulated supplement worth considering.
What our tester says:
“It dissolves well with no clumps. I’d give it an A+.”
Transparent Labs BCAA Glutamine is our pick for the best BCAA powder for a few reasons. For one, it contains an 8-gram serving of BCAAs per scoop, which provides a lot of bang for your buck.
“This potent and naturally sweetened product delivers a relatively large 4-gram dose of the all-important leucine per scoop, which is more than enough than the research-backed 2.5-gram dose to trigger muscle protein synthesis1,” says Bob Iafelice, R.D., L.D.N.
A hefty 5-gram dose of the non-essential amino acid glutamine is an added bonus. “While I often recommend glutamine to support immune and gut health, some evidence suggests that glutamine may help expedite muscle recovery after exercise2,” Iafelice continues.
You’ll also get 1.5 grams of Vitamin C per serving, as well as 1 gram of coconut water powder, which is a source of electrolytes. Overall, Transparent Labs earns a 5 out of 5 for this excellent formulation.
While you can choose from several flavor options, our team rated this low for taste but a perfect 5 out of 5 on solubility. I personally tried the Strawberry Lemonade flavor and I’ll be honest, the taste was not my favorite. It seems like I’m in the minority though, based on customer reviews. The powder dissolves well, which is appreciated in my book.
Price per serving | $1.33 |
| Servings per container | 30 |
| Serving size | 1 scoop (19.6 g) |
| BCAAs | 8 g (L-Leucine: 4 g, L-Isoleucine: 2 g, L-Valine: 2 g) |
| Flavors | Sour Green Apple, Tropical Punch, Strawberry Lemonade, Blue Raspberry |
| Certifications | Third-party tested, Non-GMO, Gluten-Free |
| Calories per serving | 10 |
| Sweeteners | Stevia |
Best Budget BCAAs: Nutricost BCAA Powder
Good for: Those who want to save some cash on their BCAAs and aren’t picky about flavor
Nutricost BCAA powder is the most affordable BCAA supplement that also provides research-backed doses of BCAAs to help with building and preserving lean muscle mass.
What our tester says:
“The Unflavored BCAA powder has a bit of an earthy taste by itself, but when I mix it with pre-workout or a sports drink, I hardly notice it.”
If you’re looking for a BCAA supplement that doesn’t break the bank, look no further than the unflavored version from Nutricost. This powder will only run you about $0.27 per serving, which is a steal comparatively, and earns the product a 5 out of 5 in price. Although some people may not like that this is unflavored, others may prefer the versatility and being able to add it to sports drinks, pre-workouts, or even a protein shake.
However, our tester, GGR Senior Director of Content Kate Meier, says that this powder isn’t truly unflavored—when mixed with just water she described it as having an earthy taste. However, when she mixed it with pre-workout, “you can’t taste it at all.” Plus, it dissolves really well with no granularity. This leads us to rate it a 5 out of 5 for taste and solubility.
Nutricost BCAA powder offers an ideal 2:1:1 ratio of BCAAs, which is optimal for building lean muscle mass. “The 3 grams of leucine in this product are essential for triggering muscle protein synthesis as well,” says registered dietitian Perry Nix. “Studies indicate that a dosage ranging from 2 to 3 grams of leucine could be most efficient in maximizing muscle protein synthesis.” This, plus the overall 6-gram dose, earns Nutricost BCAA powder a 5 out of 5 for formulation.
Nutricost products are third-party tested, which is a plus for us as well. Overall, for the value this BCAA supplement provides, you can’t beat it.
Learn more in our full Nutricost BCAA review.
| Price per serving | $0.27 |
| Servings per container | 90 |
| Serving size | 1 scoop (9 g) |
| BCAAs | 6 g |
| Flavors | 9, including unflavored |
| Certifications | None disclosed |
| Calories per serving | 5 |
| Sweeteners | None |
Best BCAAs for Hydration: Snap Supplements BCAA Powder
Good for: Those interested in a combination of BCAAs with hydrating electrolytes
Snap Supplements BCAA Powder is a powder that supplies 5 grams of branched-chain amino acids per serving, along with essential amino acids and a nitric oxide booster blend. Available in two flavors, Snap BCAA Powder also contains added electrolytes and coconut water powder for extra hydration.
What our tester says:
“The consistency is good; it’s a little thin, but not grainy at all, which is how I prefer a fruity drink.”
Snap Supplements BCAA Powder blends several nutrients into a drink ideal for pre- or post-workout. The supplement includes sodium, potassium, and coconut water powder to provide electrolytes. Although electrolytes are better known for providing energy and hydration, researchers also state3 that electrolytes can be vital for recovery, especially if an athlete needs rapid recovery prior to a competition.
RELATED: Best Electrolyte Drink
Along with added electrolytes, the 6.5-gram blend also contains 5 grams of branched-chain amino acids, in the ideal 2:1:1 ratio of leucine, isoleucine, and valine that we like to see. There are also other essential amino acids and a nitric oxide booster blend within the supplement. Increased nitric oxide levels can help dilate blood vessels and improve blood flow and oxygenation4. The formulation earns a 5 out of 5 from us.
After testing out Snap BCAA Powder myself, I rate the taste of the Peach Mango flavor a 4 out of 5. You definitely get more peach than mango in the flavor, and it’s a little salty from the sodium, but overall I liked it. It’s also sweetened with stevia, and although I could detect the sweetener in the taste, it’s not overly sweet.
Solubility also earns a 4 out of 5 from me. The consistency is good; it’s a little thin, but not grainy at all, which is how I prefer a fruity drink. However, it does settle a bit after a few minutes, so I found myself having to give the drink a good shake again while I was finishing it up, but it wasn’t a dealbreaker by any means.
The price per serving comes out to just over a dollar, which is a middle-of-the-road price for BCAA powder. Also, while Snap Supplements has all of their supplements third-party tested, it isn’t done by a major lab, nor does it have a certification for athletes, like NSF or Informed Sport. Still, for a nice post-hydration drink, you won’t go wrong with Snap BCAA Powder.
| Price per serving | $1.10 |
| Servings per container | 30 |
| Serving size | 1 scoop (9.2 g) |
| BCAAs | 5 g (L-Leucine, L-Isoleucine, L-Valine) |
| Flavors | Pomegranate Watermelon, Peach Mango |
| Certifications | Vegan, non-GMO, gluten-free, soy-free, third-party tested |
| Calories per serving | 25 |
| Sweeteners | Organic stevia |
Best BCAA Supplement for Endurance: Transparent Labs Intra
Good for: People who are looking to go the extra mile or get that last rep
Transparent Labs CoreSeries IntraWorkout Essential Amino Acids (EAAs) offers a balanced ratio of easily digestible EAAs formulated to reduce muscle breakdown and encourage muscle growth.
What our tester says:
“Like other Transparent Labs supplements I’ve tried, this flavor turned out to be too sweet for me. I have to mix it with more than the recommended amount of water to make it palatable for me. It’s also kind of tart, which I do like.”
Transparent Labs Intra Workout is a supplement meant to help prolong training sessions by providing essential minerals and amino acids—more specifically, you get 5,000 milligrams of branched-chain amino acids in the standard 2:1:1 ratio (l-leucine, l-isoleucine, and l-valine), along with other essential amino acids needed for improved endurance.
GGR writer and triathlete Amanda Capritto said she liked the Blue Raspberry flavor but only after adding more than the recommended amount of water because she found it too sweet at first. “It’s also kind of tart, which I do like,” she adds, giving it a 4 out of 5 for taste. Read her full Transparent Labs Intra review.
There are also three sources of electrolytes, which are vital for people who engage in intense endurance or strength for longer than an hour. In addition to sodium and potassium, there’s also coconut water powder, a natural source of electrolytes. The addition of L-Tyrosine, an amino acid that plays a vital role in brain wave function, may help some people concentrate on their workouts for as long as they need.
True, this is not necessarily a BCAA supplement, but it has the same amount as some of the other options on this list, plus a lot more to offer those looking for a quality product. Transparent Labs Intra is $1.50 per serving, making it one of the pricier supplements on this list, though that falls in line with what we would expect a product like this to cost because it is not BCAAs alone.
Although that price point earns a 1 out of 5 rating, like all Transparent Labs products, Intra is third-party tested.
| Price per serving | $1.50 |
| Servings per container | 30 |
| Serving size | 1 scoop (18 g) |
| BCAAs | 3.8 g (L-Leucine: 2.7 g, L-Isoleucine: 0.59 g, L-Valine: 0.55 g) |
| Flavors | Blue Raspberry, Strawberry Lemonade |
| Certifications | Third-party tested, non-GMO, no artificial sweeteners, gluten-free, no artificial coloring |
| Calories per serving | 10 |
| Sweeteners | Stevia extract |
Best BCAA Supplement for Women: Jacked Factory BCAA – Fermented
Good for: Those who want an affordable BCAA supplement that tastes good
Jacked Factory BCAA – Fermented is an excellent choice for anyone seeking a tasty, easy-to-dissolve BCAA powder with the recommended 2:1:1 ratio.
What our tester says:
“It’s mild in comparison to other Blue Raspberry flavored supplements I’ve tried in the past. Which is a huge win in my eyes, because the flavors don’t taste like fake sugar.”
To be clear, women don’t necessarily need different BCAA supplements than men. But we think the Jacked Factory BCAAs are the best BCAAs for women because they’re reasonably priced, taste great, and are gentle on the stomach. Our product tester loved the Blue Raspberry flavor and noticed no unwanted side effects.
“It’s mild compared to other Blue Raspberry supplements I’ve had in the past, but I consider that a win because it doesn’t taste fake,” he said in his testing of the BCAAs, giving the product 4 out of 5 stars for taste. We also like Jacked Factory as the best unflavored BCAA supplement, but you just need to make sure to order the right option.
“The solubility was on point,” he added. “I mixed it in a regular water bottle because I didn’t have a shaker bottle on hand, and I was pleasantly surprised with how well it dissolved.” He gave the solubility 5 out of 5 stars.
RELATED: Jacked Factory Creatine Monohydrate Review
This supplement offers a 2:1:1 ratio of BCAAs, with 3 grams of leucine and 1.5 grams each of isoleucine and valine. It earned 4.5 out of 5 stars for formulation. In addition to Blue Raspberry, it’s available in a Fruit Punch flavor. Plus, at $0.83 per serving, this is a supplement that shouldn’t take a huge bite out of your budget.
The biggest downside is that it isn’t third-party tested. Athletes who compete in drug-tested sports may want to steer clear of this one to be on the safe side.
| Price per serving | $0.83 |
| Servings per container | 30 |
| Serving size | 1 scoop (about 9 g) |
| BCAAs | 6 g (Leucine: 3 g, Isoleucine: 1.5 g, Valine: 1.5 g) |
| Flavors | Blue Raspberry, Fruit Punch |
| Certifications | N/A |
| Calories per serving | N/A |
| Sweeteners | Sucralose |
Best BCAA Pills: Crazy Muscle BCAA Pills
Good for: Those who prefer swallowing a capsule over chugging a drink
Crazy Muscle BCAA Pills are a convenient way to supplement with BCAAs when you don’t want to deal with messy powders.
What our tester says:
“These are big pills. Three pills is a serving size, and I couldn’t take them all at once. I don’t love that. They also leave a bit of a chalky residue on your hands.”
If you prefer BCAA tablets over powders, Crazy Muscle BCAA Pills are a solid choice. They’re not as messy as powders, and you don’t have to worry about getting stuck with a supplement that tastes too sweet or doesn’t dissolve well.
The serving size is three tablets and that will only provide 3 grams of BCAAs. To get the standard 5-gram dose, you’d have to take two additional tablets. Because of this, we did rate the formulation as a 2 out of 5. Also, some customers have reported that the pills are large and difficult to swallow, which can be a drawback for people with pill aversion—this leads to a 3-out-of-5 swallowability rating.
“These are big pills — thick and the length of a quarter,” says certified personal trainer and GGR Senior Director of Content Kate Meier. “Three pills is a serving size, and I couldn’t take them all at once. I don’t love that. They also leave a bit of a chalky residue on your hands.”
Despite having to take at least three tablets per serving, the cost per serving earned 5 out of 5 stars from our product reviewers. Whether you take three or five pills (or even six to double the dose), a serving will cost less than $0.50, making this one of the more affordable options on our list.
Crazy Muscle BCAA pills aren’t third-party tested, so (unsurprisingly) we only rated them 1 out of 5 stars for this category. All in all, although these aren’t a favorite of one of our product experts (and supplements guru) Bob Iafelice because of the formulation, the price could make it worthwhile to try.
| Price per serving | $0.37-$0.41 |
| Servings per container | 40-80 |
| Serving size | 3 tablets |
| BCAAs | 3 g (L-Leucine: 1.5 g, L-Isoleucine: 0.75 g, L-Valine: 0.75 g) |
| Flavors | None |
| Certifications | N/A |
| Calories per serving | N/A |
| Sweeteners | None |
Best BCAA Supplement for Weight Loss: Momentous Vital Aminos
Good for: Those in a fat loss phase looking for a supplement to aid workout recovery
Momentous Vital Aminos is a great choice for anyone seeking a supplement with a more robust amino acid profile that can support athletic performance and muscle recovery.
Best Vegan BCAA Supplement: Naked Nutrition BCAAs
Good for: Vegan or plant-based exercisers who need a BCAA supplement
Naked Nutrition BCAAs are the highest-grade amino acids and free from any additives but the taste leaves much to be desired.
What our tester says:
“Unflavored BCAAs tend to have a slight ‘chemical’ aftertaste, and while I still experienced that here, it wasn’t nearly as unpleasant as others I have tried.”
If you’re looking for a simple, high-quality BCAA product, Naked BCAAs should be on your list.
“Naked BCAAs are a very clean vegan product free of chemical additives and made from various non-GMO carbohydrate sources,” says Bob Iafelice, R.D.
Each serving of Naked BCAAs provides the sufficient 2.5-gram dose of leucine necessary to drive muscle protein synthesis and contribute to muscle gains and muscle recovery1. The formulation earns 5 out of 5 stars, as you get 5 grams of BCAAs per serving. It comes unflavored (and in two other flavor options), so it will easily mix into a post-workout drink, and at only 35 cents per serving, you can’t beat the price, which earns an easy 5 out of 5 stars.
I tried these BCAAs and yes, the powder does smell, which is just inherent to BCAAs themselves. Although it’s marked as unflavored, I did find it slightly bitter—again, inherent to BCAAs—but I think it mixed in fine with a flavored drink.
| Price per serving | $0.33-$0.38 |
| Servings per container | 100 |
| Serving size | 1 scoop (5 g) |
| BCAAs | 5 g (L-Leucine: 2.5 g, L-Isoleucine: 1.25 g, L-Valine: 1.25 g) |
| Flavors | Unflavored, Cherry Lime, Strawberry Lemonade |
| Certifications | Gluten-free, certified vegan |
| Calories per serving | N/A |
| Sweeteners | Sucralose |
Best BCAA Supplement for Muscle-Building: Cellucor Alpha Aminos
Good for: People who are looking to pack on the muscle
If ingesting sucralose is not a concern for you, Cellucor’s Alpha Amino EAA and BCAA supplement powder is worth considering as it offers high-quality and high-doses of both.
What our tester says:
“I tried the Kiwi Blueberry flavor, but didn’t find it overly sweet. Plus, I like that it has a unique flavor profile—I definitely got the kiwi taste from it.”
The jury is still out on whether or not BCAA supplements can help with muscle building. But since they may aid muscle recovery and reduce muscle fatigue, they can help keep soreness at bay, allowing you to train harder and longer. It’s even better if they contain the other essential amino acids as well—which you’ll find in Cellucor Alpha Aminos, our pick for the best BCAAs for muscle growth.
“Only a complete protein composed of all nine essential amino acids will maximize muscle protein synthesis5 and subsequent muscle gains,” explains Bob Iafelice, R.D.
Our product tester tried the Fruit Punch flavor and rated the taste a 4 out of 5. “It reminded me of the Kool-Aid I drank as a kid. It did bring back feelings of nostalgia, but it did kind of feel like I was just drinking sugar water,” he commented.
However, he gave the solubility a slightly higher score of 4.5 out of 5 stars, noting, “I didn’t use an agitator when I mixed this in a shaker bottle, and it still dissolved really well.”
Cellucor Alpha Aminos contains 5 grams of BCAAs in a 2:1:1 ratio of leucine to isoleucine and valine. It has a few proprietary blends, meaning you won’t know exactly how much of the other ingredients you’re getting. Plus, it has some artificial flavors and sweeteners. We do like that it has electrolytes to aid hydration, though, so we rated the formulation a 3 out of 5.
Despite having more than just BCAAs, this product is still less than $1.00 per serving. If you’re looking for a supplement that can support your muscle-building goals and potentially improve your workout performance, this could be a good choice.
Price per serving | $0.93 |
| Servings per container | 30 |
| Serving size | 1 scoop (about 12.7 g) |
| BCAAs | 5 g |
| Flavors | Fruit Punch, Icy Blue Razz, Watermelon |
| Certifications | N/A |
| Calories per serving | N/A |
| Sweeteners | Sucralose |
Other BCAAs We Researched and Tested
There are lots of BCAA supplements on the market, and of course, not all of them made our list. Here are a few that we also researched.
- BPI Sports Best BCAA: This product contains CLA, which has been researched for its properties in supporting fat loss. Because the research is still discordant, we left this product off.
- Optimum Nutrition BCAA 1000: This capsule form of BCAAs was on our short list, but it only contains 1 g of BCAAs per serving, so Pure Encapsulations capsules beat it out.
- Optimum Nutrition Amino Energy: This is a good option if you want some caffeine along with your BCAAs. Read our Optimum Nutrition Amino Energy review for more.
- Optimum Nutrition Instantized BCAA 5000 Powder: We found that this unflavored powder had a really bitter taste. You can read more about our take in our full Optimum Nutrition BCAA review.
- Ghost BCAAs: In our Ghost BCAA review, you’ll see that while we like this supplement—particularly the taste—it’s not third-party tested so we left it off the list.
- Evlution Nutrition BCAA Energy: We liked Evlution Nutrition’s 5 grams of BCAAs and 2.5 grams of leucine mixed with 110 milligrams of “natural energizers,” as seen in our Evlution Nutrition BCAA Energy review. Still, the breakout of the caffeine and green tea extract amount isn’t listed, and we couldn’t find any information on if this pre-workout drink is third-party tested or not.
How We Picked and Tested the Best BCAA Supplements
Choosing the best BCAA products in this exploding category was no easy feat, but we narrowed down our list by taking into account a number of factors. We also worked closely with nutritionist, registered dietitian, and supplements expert Bob Iafelice to develop a rigid testing methodology that involves the following factors:
Formulation
There are some key components to recognizing a quality BCAA. We rated the products on this list by answering the following questions:
- How many grams of BCAAs are in each serving? We look for at least 5 grams per serving.
- What’s the ratio of leucine to isoleucine to valine? The ideal ratio is around 2:1:1.
- Are there a lot of artificial ingredients? We favor products that omit those.
We also look at dosages of key ingredients to make sure they are scientifically-backed to be effective.
Third-Party Testing
This is an important factor, because we have athletes on our team at GGR, and they have to know that what they put in their bodies is free from contaminants. Therefore, we evaluate if the product been tested by Informed Sport, NSF, or Banned Substance Control Group (BSCG) for banned substances.
Outside athletes, people with allergens may rest easy knowing that the product has been tested to verify its contents.
If a product has not been third-party tested, it will not receive a 5 out of 5 rating from our team. However, if we feel the brand is trustworthy and has a transparent label free from proprietary blends, it can still rank high.
Customer Experience
We look at the process and ease of getting you your branch chain amino acid, from purchasing to delivery. Along with that, we look at the company’s policies on returns and how responsive customer service is.
Price Per Serving and Value
There are a few factors we take into account with it comes to servings and costs. How many scoops (or capsules) would you need to hit the recommended 5-gram-per-day allotment? Are there at least 30 servings in the container?
Also, is the cost reflective of the value you’re getting? A higher cost per serving should also mean a higher quality supplement. BCAAs that brought a high-quality formulation at a competitive price per serving scored highest here.
Taste and Flavor Options
A BCAA supplement is no good if you can’t stand to swallow it. We asked members of our team (fitness enthusiasts themselves) to taste each powder and rate it on a scale of 1 to 5. We also looked to customer reviews sections, as we know that taste is subjective. We assessed if flavor names were accurate. And if the powder is unflavored, is it actually unflavored?
Another item we score for is flavor options. While we don’t knock a product if there is only one flavor, we do like to see brands giving customers options.
Solubility
One test we run on all powder supplements is their solubility. We will put products in a glass of water and stir it with a spoon, we will throw it in a blender, we will toss it in a shaker cup. Our testers evaluate if the product dissolves completely or if it leaves a noticeable residue.
Benefits of BCAAs
BCAAs are known to have a few potential benefits, including supporting muscle growth, performance enhancement, and post-exercise recovery. We worked with Bob Iafelice, R.D., to outline some reasons you might consider using this supplement.
Muscle-Building
It is well-documented that BCAAs stimulate protein synthesis in muscle tissue when ingested following resistance training. However, BCAAs lack the full range of essential amino acids necessary to sustain maximal muscle protein synthesis.
“A complete, high-quality protein food such as whey that furnishes all of the essential amino acid building blocks to drive muscle gains is the preferred choice for a post-workout beverage,” says Iafelice.
The verdict: BCAAs have limited usefulness as a post-exercise supplement to support muscle growth (particularly when compared to whey protein).
Performance Enhancement
Among the essential amino acids, BCAAs have the unique ability to serve as an energy source during endurance exercise once carbohydrate stores (glycogen) become depleted. Research6 has shown that BCAAs can also act to support decreases in brain levels of serotonin, a neurotransmitter that causes central nervous system fatigue during sustained, moderate-intensity exercise.
“These fatigue-resistance properties of BCAAs are supported by recent studies showing that BCAA supplementation increases exercise capacity and endurance performance in prolonged physical activity carried to exhaustion,” says Iafelice. “However, since other studies showed negative results, the ergogenic effects of BCAAs remain open to question.”
The verdict: BCAAs can be used to improve exercise performance, but only in prolonged endurance events that cause glycogen depletion. Moreover, carbohydrates can alternatively be used to achieve the same benefits.
Post-Exercise Recovery
“This is where BCAAs shine!” Iafelice says. “Systematic reviews of clinical trials provide convincing evidence that BCAAs lower markers of muscle damage and reduce delayed-onset muscle soreness (DOMS) following resistance training or exhaustive endurance exercise.”
Muscle breakdown caused by intense workouts can lead to declines in muscle function such as power output and endurance performance. Supplementation with 10 grams of BCAAs before and after an intense strength training session has been shown7 to mitigate a decrease in power-producing ability experienced by weight-trained males compared to a placebo group.
The verdict: BCAAs can be effective for speeding the recovery of injured muscles (low-to-moderate damage) after high and frequent training loads.
Potential Side Effects of BCAAs
According to Iafeliece, BCAAs are considered safe for most people when taken in recommended dosages.
“While some studies have linked high blood levels of BCAAs with type 2 diabetes and other metabolic diseases, levels of BCAAs in the blood do not necessarily correlate with dietary BCAA intake,” Iafelice says.
They are also safe to take daily and do not need to be cycled on or off for any period of time, Iafelice adds. Of course, if you experience any unexplained side effects, discontinue use immediately and talk to your doctor.
How to Choose the Best BCAAs
Before you commit to a BCAA supplement, consider these factors.
Ingredients
Does the supplement only have BCAAs, or are there other ingredients, like glutamine or electrolytes, as well?
When you’re looking at the formulation, note that the ideal ratio is 40 milligrams of leucine, 20 milligrams of isoleucine, and 20 milligrams of valine per kilogram of bodyweight.
So for a person who weighs 150 pounds, that’s about 2.7 grams of leucine, and 1.4 grams of both isoleucine and valine. This means that the 5-gram dose of BCAAs contained in most of the products on our list is right in line with the seemingly effective dosage.
Pill or Powder?
Are you OK with mixing BCAA powder into a drink, or would you rather swallow a few pills every day? Pills tend to be easier to take on the go, but you’ll probably have to swallow quite a few to get the same dose of BCAAs as you would get in a powder.
Taste
This is an important one, because if you can’t stomach the flavor, you won’t take the workout supplement consistently—and that’s key to see any potential results. Do research on the flavor options available and see if you can try a few samples.
Value
Consider not only the price and serving size, but also the amount of BCAAs per serving to decide what’s the best value for you and your needs.
Customer Feedback
Reviews from actual customers should weigh into your purchasing decision. Check out Amazon or the manufacturer websites for insights into the experience.
Banned-Substance Testing
Look for Informed Sport, NSF, or BSCG logos on the products to see if they’ve been batch-tested for banned substances. This is especially important if you’re an athlete.
When To Take BCAAs and How Much To Take
So, when is the best time to take BCAAs? There is mixed research available on this topic. But, because BCAAs have potential performance-enhancing and post-workout recovery effects, taking them intra-workout, or right after, seems to be the most promising.
A minimum and maximum dose of BCAAs hasn’t really been established, but research8 seems to indicate that the ideal ratio is 40 milligrams of leucine, 20 milligrams of isoleucine, and 20 milligrams of valine per kilogram of body weight. So for a person who weighs 150 pounds, that’s about 2.7 grams of leucine, and 1.4 grams of both isoleucine and valine. This means that the 5-gram dose of BCAAs contained in most of the products on our list is right in line with the seemingly effective dosage.
Final Verdict on Best BCAA Supplements
Although the research on BCAAs is not definitive, there are some potentially positive benefits around athletic performance and recovery. If you’re training hard and eating well and have the money to spend, trying out a BCAA supplement could support your results and other goals, like weight loss.
Best BCAAs FAQs
What BCAA is the best?
The right BCAA supplement for you will depend on plenty of factors, including your budget, fitness goals, and other personal preferences. That being said, we recommend Transparent Labs BCAA Glutamine as our best overall pick, as this BCAA powder contains research-backed doses, glutamine for added muscle recovery, and is third-party tested.
Is it OK to drink BCAAs every day?
If your main goal is to improve your recovery, then yes. Studies have shown that BCAA supplementation may help speed up recovery, but if your main goal is to build muscle then there is no reason to take BCAAs every day.
Which company is best for BCAAs?
The type of company best for branch chain amino acids is one who purposefully has a high-quality formulation with research-backed dosages of BCAAs, as well as third-party testing to ensure the quality of the supplement. That said, our favorite BCAA supplement for most people is Transparent Labs BCAA Glutamine, which has 8 grams of BCAAs, and is certified by Informed Choice.
Are BCAAs actually worth it?
Yes, BCAAs can be worth it, although it depends on your fitness goals. BCAAs do best to aid in recovery, as studies7 show it can help if taken before or after a workout.
However, research is conflicting on the effectiveness of BCAAs for muscle growth. Some research shows that taking BCAAs after resistance training9 can stimulate the growth of new muscle tissue. However, a 2017 study in the Journal of the International Society of Sports Nutrition10 suggests that BCAA supplements alone do not support muscle growth. If your goal is to build muscle, it’s best to follow a strength training program and a proper diet with adequate protein.
Do BCAAs really work?
According to Bob Iafelice, R.D., the answer to this question depends on your goals. As discussed, the potential benefits of BCAAs include muscle-building, performance enhancement, and post-exercise recovery, but the only true home run benefit can be in post-exercise recovery.
And as with other supplements like creatine or the best greens powders, they should be used as just that—a supplement to eating adequate amounts of protein in a well-balanced diet, training at an appropriate frequency and intensity, and ensuring you recover fully as well.
These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
References
- Phillips, S.M., D. Paddon-Jones, and D.K. Layman, Optimizing Adult Protein Intake During Catabolic Health Conditions. Adv Nutr, 2020. 11(4): p. S1058-s1069.
- Legault, Z., N. Bagnall, and D.S. Kimmerly, The Influence of Oral L-Glutamine Supplementation on Muscle Strength Recovery and Soreness Following Unilateral Knee Extension Eccentric Exercise. Int J Sport Nutr Exerc Metab, 2015. 25(5): p. 417-26.
- Shirreffs SM, Sawka MN. Fluid and electrolyte needs for training, competition, and recovery. J Sports Sci. 2011;29 Suppl 1:S39-46. doi: 10.1080/02640414.2011.614269. PMID: 22150427.
- Macuh, M., & Knap, B. (2021). Effects of Nitrate Supplementation on Exercise Performance in Humans: A Narrative Review. Nutrients, 13(9), 3183. https://doi.org/10.3390/nu13093183
- Church DD, Hirsch KR, Park S, et al. Essential Amino Acids and Protein Synthesis: Insights into Maximizing the Muscle and Whole-Body Response to Feeding. Nutrients. 2020;12(12):3717. Published 2020 Dec 2. doi:10.3390/nu1212371
- Kephart WC, Wachs TD, Thompson RM, et al. Ten weeks of branched-chain amino acid supplementation improves select performance and immunological variables in trained cyclists [published correction appears in Amino Acids. 2018 Oct;50(10):1495. Mac Thompson R [corrected to Thompson RM]]. Amino Acids. 2016;48(3):779-789. doi:10.1007/s00726-015-2125-8
- Gee TI, Deniel S. Branched-chain aminoacid supplementation attenuates a decrease in power-producing ability following acute strength training. J Sports Med Phys Fitness. 2016;56(12):1511-1517.
- Brestensky, M., Nitrayova, S., Patras, P., Heger, J., & Nitray, J. (2015). Branched Chain Amino Acids and Their Importance In Nutrition. Journal of Microbiology, Biotechnology and Food Sciences, 5(2), 197–202. https://doi.org/10.15414/jmbfs.2015.5.2.197-202
- Jackman, S. R., Witard, O. C., Philp, A., Wallis, G. A., Baar, K., & Tipton, K. D. (2017). Branched-Chain Amino Acid Ingestion Stimulates Muscle Myofibrillar Protein Synthesis following Resistance Exercise in Humans. Frontiers in physiology, 8, 390. https://doi.org/10.3389/fphys.2017.00390
- Wolfe R. R. (2017). Branched-chain amino acids and muscle protein synthesis in humans: myth or reality?. Journal of the International Society of Sports Nutrition, 14, 30. https://doi.org/10.1186/s12970-017-0184-9
