When to take it
Before, during or after training; most useful when training fasted.
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Amino acidsWeak evidence
BCAA
Also known as: branched-chain amino acids (leucine, isoleucine, valine)
BCAAs are three essential amino acids – leucine, isoleucine and valine – of which leucine triggers muscle protein synthesis. With enough protein from food or protein powder, however, standalone BCAAs add little or no extra benefit.
What it is used for
- Reduced muscle soreness after training – weak to moderate evidence
- Muscle growth when protein intake is adequate – weak evidence; complete protein works better
- Less fatigue during endurance exercise – weak evidence
Forms and how they differ
2:1:1 ratio
leucine, isoleucine and valine ratio similar to food protein
4:1:1 and higher
more leucine; advantage over 2:1:1 is not clearly shown
instant powder
water-soluble, often with sweeteners and flavours
tablets, combinations with electrolytes or L-lysine
convenient but many tablets per dose; composition depends on the label
Pairs well with
Carbohydrates and electrolytes during endurance exercise.
Do not combine / separate
Do not use them to replace complete protein in your diet.
Watch out for
Do not use with the rare BCAA metabolism disorder (maple syrup urine disease). Take care with kidney or liver disease, in pregnancy and if you take diabetes medicines – consult your doctor.
Safety
Do not exceed the label dose.
Practical tip
If you eat enough protein daily (about 1.6 g per kg body weight for strength training), BCAAs are usually not worth the money.
Products containing BCAA 6
BCAA 2:1:1 + L-lysine HCl 8000 mg2:1:1 + L-lysine HCl · 8 000 mg / serving
BCAAleucine:isoleucine:valine 2:1:1
BCAA 2:1:1 1000 mg2:1:1 · 1 000 mg / serving
BCAA 4:1:1 leucine:isoleucine:valine 4500 mg4:1:1 leucine:isoleucine:valine · 4 500 mg / serving
BCAA 4:1:1 instant 6000 mg4:1:1 instant · 6 000 mg / serving
BCAA 4:1:1 + electrolytes + CoQ10 5000 mg4:1:1 + electrolytes + CoQ10 · 5 000 mg / serving
How to read the evidence rating
Strong evidenceModerate evidenceWeak evidenceNo evidence
Strong = several good human studies or official recommendations; moderate = promising but smaller studies; weak = few studies or mixed results; no evidence = claims not confirmed.
Combination check
Select the supplements you take and, if relevant, your medicines. We show what interferes, what needs a time gap and what to watch out for.
Check BCAA with othersWhich supplements do you actually need?
Fénix Methode picks them from your blood results and schedules when to take what – no needless purchases.
From the same group
Acetyl-L-carnitineWeak evidenceAlmond proteinWeak evidenceAmino acid complexWeak evidenceBeef proteinModerate evidenceCaseinStrong evidenceChia proteinWeak evidence
Important notice
This information is educational and does not replace advice from a doctor or pharmacist. We do not give medicine dosages. Supplements are no substitute for a varied diet; if pregnant, breastfeeding, ill or on medication, consult a doctor first.