BCAAs

Branched Chain Amino Acids (BCAAs) are three essential amino acids—leucine, isoleucine, and valine—that provide key benefits for muscle growth, recovery, and exercise performance. Research shows they work primarily through leucine’s activation of mTOR (the primary regulator of muscle protein synthesis), while all three help prevent muscle breakdown during exercise by serving as direct energy sources for muscles. Clinical studies demonstrate significant benefits for reducing exercise-induced muscle damage and soreness, with research showing they can decrease muscle soreness by 33% and accelerate recovery between intense training sessions. Beyond performance benefits, BCAAs help preserve muscle mass during aging or caloric restriction, with studies in older adults showing they can stimulate muscle protein synthesis even in the absence of exercise. Most supplements provide 5-10 grams per serving with a 2:1:1 or 3:1:1 ratio of leucine:isoleucine:valine, with the higher leucine content reflecting its primary role in muscle protein synthesis. While generally well-tolerated with minimal side effects, they’re most effective when taken before, during, or immediately after exercise, though they can also be beneficial between meals to support muscle maintenance throughout the day.