Muscle wasting is a sign of malnutrition and occurs with chronic infections, cancer, periods of fasting, and as a natural part of the aging process ( 19, 20). In two studies, participants who supplemented with BCAAs experienced a reduction in central fatigue, resulting in improved athletic performance ( 16, 17). summary Transparent Labs BCAA Glutamine comes in five tasty flavors — Sour Green Apple, Tropical Punch, Strawberry Lemonade, Blue Raspberry, and Orange. No matter which flavor you choose, this BCAA powder is entirely naturally flavored and sweetened. Transparent Labs dissolves well into water, and is intended to be sipped on during your workout as an intra-workout supplement. People who want to take their BCAAs within a pre-workout — this product is just a straightforward BCAA supplement.

This may not seem like an important factor, but when you’re dieted down, a great-tasting BCAA can be a godsend. Optimum offers four refreshing flavors—Fruit Punch, Strawberry Kiwi, Cranberry Lemonade and Watermelon. 6. Low Calorie Capsules are a handy way to get your BCAAs in on the go without a shaker bottle. Plus, everything is precisely measured out to make dosage easier to vary up or down, depending on your needs at the moment. When you don’t feel like chugging sweetened water, this is a fast, cheap, and convenient way to spike your amino acid intake. These BCAA pills from Optimum Nutrition are about as straightforward as they come, and we like them that way.This formula is also infused with all four electrolytes — 57mg of potassium, 105mg of calcium, 37mg of magnesium, and 135mg of sodium — which may help with hydration, potentially leading to better athletic performance and endurance. Swolverine INTRA’s amino blend is also a blend of over four grams (4,300mg) of BCAAs in an optimal 2:1:1 ratio. But along with these BCAAs, there are other potentially helpful amino acids like taurine, lysine, and threonine. Wiśnik P, et al. The effect of branched chain amino acids on psychomotor performance during treadmill exercise of changing intensity simulating a soccer game. Appl Physiol Nutr Metab. 2011 Dec;36(6):856-62. Those who want to know exactly how many BCAAs they’re getting in their supp — this product’s BCAAs are listed in a blend, so they don’t have an exact dosage. Du Y, Meng Q, Zhang Q, Guo F. Isoleucine or valine deprivation stimulates fat loss via increasing energy expenditure and regulating lipid metabolism in WAT. Amino Acids. 2012 Aug;43(2):725-34. doi: 10.1007/s00726-011-1123-8. Epub 2011 Oct 21. PMID: 22016194.

Protein powders, especially high-quality whey isolates, have naturally occurring BCAAs in them. Swolverine’s whey protein isolate has around 5.5g of BCAAs per serving, which comes from 26g of whey protein. While this may be lower than some standalone BCAA supplements, it’s still a solid amount, and if you consider the additional amino acids you get from 26g of protein, that’s a substantial potential stimulus for muscle recovery. As such, scientific authorities recommend these supplements as a nutritional intervention for liver disease to prevent complications ( 33). summary Therefore, supplementing with BCAAs, especially before exercise, may speed up recovery time ( 12). summary While the exact cause of DOMS is not clearly understood, one theory is that it’s the result of tiny tears in the muscles after exercise ( 8). While some may be looking for a straightforward BCAA supplement, others may want to just combine their BCAAs and their pre-workout supplement. This pre-workout contains a solid dose of BCAAs to help consolidate your supplement stash.

Optimum Nutrition Gold Standard BCAA - Train + Sustain

Folks who prefer a pill supplement over a powder one can find high quality BCAAs in pill form out there, as well. For men working to build muscle, a dose of BCAAs may help you pump longer and harder. This particular supplement provides all nine essential amino acids, including four additional ones.

If you’re absolutely committed to losing weight, your calories are in control, and you’d like all the help you can get, it’s possible that this lean formula that includes a solid dose of BCAAs and glutamine can help you with lean muscle growth. 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 customers may have. Micronutrients 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 Anyone who wants to take a more straightforward blend of BCAAs without the added pre-workout ingredients. Many whey protein powders already contain BCAAs, which means you may not need an additional supplement if you’re already taking a protein powder. This whey isolate contains a particularly solid dose of BCAAs, on top of its overall lean formula.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. 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? In the past, branched chain-amino acids (BCAAs) were predominantly used by powerlifters and the bodybuilding community. However, BCAAs are becoming progressively adopted across the wider athletic population. Today, many performance-driven and fitness-focused individuals are turning to BCAAs for support. BCAAs can help those involved in prolonged intense activity and those looking to support muscle. Those who may consider supplementing with BCAAs to support muscle recovery include endurance athletes, team sports athletes, physique athletes, strength athletes, elite athletes, and extreme exercise enthusiasts. Let’s take a closer look at BCAAs.