BCAAs (Branched-Chain Amino Acids)

What it is

Branched-chain amino acids are three essential amino acids - leucine, isoleucine, and valine - commonly sold as a recovery and intra-workout supplement. Leucine in particular signals the mTOR pathway that initiates muscle protein synthesis, which is the mechanism behind most BCAA marketing claims.

Benefits

BCAAs can modestly reduce muscle soreness and markers of muscle damage, and may blunt fatigue during prolonged exercise, with typical doses of 5-10 g. However, because muscle protein synthesis requires all essential amino acids, BCAAs alone are less effective than complete protein, and most benefit appears in people not already meeting adequate total protein intake.

When to take it

Often taken before, during, or after training; timing matters less than overall daily protein, and whole protein sources are usually a more complete choice.

Side effects

Generally well tolerated; high intakes may cause mild GI discomfort. They offer little added value for those already consuming sufficient daily protein (roughly 1.4-2.0 g/kg for active individuals).

Sources

• Branched-chain amino acids and muscle protein synthesis in humans: myth or reality? (PubMed)
• ISSN position stand: protein and exercise

Products containing BCAAs (Branched-Chain Amino Acids)

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