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By Meghan Novoshielski, MS, RDN
Expert Contributor Dr. Rob Wildman, PhD, RD, LD, CISSN, FISSN
Fact Checked by Kelly Uhler
Our team of nutrition experts analyze each supplement based on ingredient quality, efficacy, value, and safety. We also consider unique product benefits and customer satisfaction to ensure our recommendations present the best options for your specific needs.
This piece was reviewed by a certified sports nutritionist and registered dietitian, and a fact checker. These products were tested by our team of fitness and nutrition experts.
Branched-chain amino acids (BCAAs) are a specific group of three amino acids—leucine, valine, and isoleucine—that serve as building blocks for proteins in your body, especially muscle. Moreover, BCAAs, especially leucine, go even further to help potentiate the mechanisms that drive muscle protein building. Studies suggest their unique properties make them extra effective at supporting muscle growth, boosting fitness performance, and improving post-workout recovery. ( 1 , 2 , 3 )
Notably, BCAAs are categorized as essential amino acids. This means your body can’t make them—you must get them from your diet. While it’s always best to get BCAA amino acids from protein-rich foods like eggs, meats, milk-based products , nuts, and quinoa, sometimes supplements can help top off your needs. This is especially true if you have trouble meeting your daily protein needs due to diet restrictions or health conditions.
Interested in trying a BCAA supplement? Our nutrition and fitness expert team has evaluated countless options, considering everything from ingredient quality to taste and cost. After thorough research, we’ve handpicked the top ten best BCAA supplements to help you find the one that meets your health and lifestyle needs.
Transparent Labs BCAA Glutamine stands out as the best BCAA supplement because it uses quality ingredients in scientifically-supported doses. Its combination of BCAAs, glutamine, and electrolytes can meet the needs of many by helping support muscle function and repair. Plus, with no artificial ingredients and a vegan, gluten-free formulation, it offers a genuinely clean ingredient list.
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.
Transparent Labs BCAA Glutamine uses scientifically backed ingredients to target post-workout muscle recovery and repair.
Our evaluation of Transparent Labs BCAA Glutamine found it to be a well-rounded product that targets muscle recovery and repair. Experts agree this is where BCAAs have the greatest potential to help athletes. ( 1 ) While there isn’t consensus on the amount of BCAAs you need, studies suggest taking 3 to 12 grams daily in a 2:1:1 ratio is ideal to help reduce muscle soreness and repair muscle tissue. ( 3 , 4 )
“Many BCAA supplements deliver on a 2:1:1 ratio of leucine to isoleucine to valine. That’s because it aligns with the proteins in muscle involvement in contraction as well as the ratio found in some of the most potent muscle building proteins—like whey.”
Rob Wildman, Ph.D., RD, LD, CISSN, FISSN, Fortune Recommends Advisor
Transparent Labs’s formula aligns with this recommendation. Each serving provides eight total grams of BCAAs broken down to four grams of leucine and two grams each of valine and isoleucine. This is more than most supplements offer.
Five grams of L-glutamine is layered on top of this. At least one study has shown that L-glutamine helps reduce muscle damage after intense exercise. ( 5 ) Finally, one gram of coconut water is included as a source of electrolytes and hydration support.
All of this is packed into a one-scoop serving that provides just ten calories, allowing you to enjoy the benefits without disrupting your calorie-balance goals.
Beyond the formula’s quality, what most impressed us was the trustworthiness of the ingredients. Transparent Labs avoids artificial ingredients and unnecessary additives. They’ve also prioritized making this product vegan and gluten-free to meet many lifestyle needs.
Furthermore, Transparent Labs lives up to its name by providing detailed information about each ingredient on its website. They also conduct third-party testing and share the results, so you can trust what they say. These extra assurances matter since there is variable oversight on ingredient purity and accuracy in the supplement industry.
All of these features drive up the cost of this product, making it pricier than others. But there’s value in knowing you’re getting a high-quality and safe product. And, the company accepts returns up to 30 days after purchase, allowing you to assess the value firsthand.
What did our testers have to say? They loved how easily this powder mixed with water, but they felt it didn’t meet their taste expectations. One tester described the strawberry lemonade flavor as “a bit bitter with a weird aftertaste.”
This off-flavor could be due to the stevia used in this product, which not everyone enjoys and may even cause digestive symptoms in some people.
Xwerks Motion’s unique ingredient blend is intended to help you push through long workouts and recover faster afterward. It is also made to be gentle on your stomach, which is important for endurance athletes.
Xwerks Motion pairs BCAAs with other science-backed ingredients endurance athletes will like, including cluster dextrin carbohydrates and electrolytes.
Replenishing carbohydrates efficiently during long training sessions is important for success. Research suggests that cluster dextrin helps you stay active longer than other carbs because it gets to your cells fast. Xwerks Motion contains 25 grams of cluster dextrin for this reason. ( 6 )
This product also includes electrolytes like calcium, magnesium, and sodium to help prevent dehydration and muscle cramping—essential for athletes pushing their limits.
However, there are only three grams of BCAAs, which isn’t a lot, especially for how expensive it is. The formula contains the right 2:1:1 ratio, which is aligned with the BCAA ratio in functional muscle proteins.
Keep in mind that each scoop has 110 calories, so if you’re watching your calories, this might not be the best choice. Even though it’s sugar-free, it has sucralose, which some people don’t like.
We generally like this product’s ingredients, partly because they’re easy on your stomach. Many athletes experience digestive symptoms like bloating and heartburn during tough workouts, so it’s important that supplements don’t make it worse.
One downside our tester noted was that no third-party testing was conducted to validate product ingredients. Still, she was happy with how she felt when using this product.
“While I wouldn’t say it had noticeable effects in terms of an energy boost or superhuman strength, I did notice that I felt good during the workout,” she said.
Furthermore, while she was initially disappointed to see only one flavor option available, she was surprised by how good it tasted, describing it as “not overly sweet at all. It’s actually a very refreshing taste—I could drink this all day!”
Customers are generally happy with how this product tastes and performs. One Amazon customer wrote, “I used this product as a workout supplement. I love the taste and that it doesn’t make me feel bloated. Also, it’s great for keeping me from getting hungry during long sessions.”
“This product is great. You are definitely paying for quality, and it’s worth it. This is where to go when you need to get your carbs in but don’t need the extra food or recovering from a tough workout. Plus, it smells and tastes like grape big league chew, so it’s like a little treat.”
Despite the mostly positive reviews, some customers simply don’t like the taste or the use of artificial sweeteners.
Jacked Factory provides a basic BCAA blend aligned with recommended dosages to support muscle health.
Jacked Factory BCAA Fermented takes a refreshing “back to basics” approach to its formulation, which our experts like to see. It’s common to see supplement manufacturers pack multiple ingredients into a single product to increase value. However, that can mean you’re paying for extra ingredients you don’t want.
That is not the case with this product. Jacked Factory’s formula contains six grams total of BCAAs in the standard 2:1:1 ratio, which is enough to meet thresholds for stimulating muscle protein synthesis. ( 7 ) No other active ingredients are listed. This simplified formula can keep your supplement routine flexible and affordable.
Jacked Factory’s minimalist approach extends to the flavor profile, which our testers described as pleasant while not overly sweet like many other brands. Specifically, one expert reviewer noted, “I would say that the sweet flavor is the most forward, but it is mild in comparison to other Blue Raspberry flavored supplements I have tried in the past. Which is a huge win in my eyes because the flavors do not taste like fake sugar.”
This product also mixes really well with water, adding to its convenience. One tester noted “I mixed this up in a normal water bottle because I didn’t have a shaker on hand, but how the powder mixed without the agitator from a typical shaker bottle was a pleasant surprise.”
Our reviewers, however, were a bit confused by the ingredient list. It only mentioned BCAAs, but the front of the package said it had natural and artificial flavors. Since this product has not been third-party tested, it’s impossible to know for sure what’s inside the package.
Jacked Factory BCAA Fermented has over 1,400 Amazon reviewers. Customers praise the product for its taste, value, and quality.
“I’ve been using BCAAs for about five years now, and I have to say that this is the best I’ve had. My regular one has been out of stock for a while, so I figured I’d give this brand a try. It’s better tasting than I expected, and it costs less than my usual. I’ve had numerous brands over the years and know which ones work best for my body, and this product blows them all away.”
Z.L., verified Amazon customer
Stephanie W., another Amazon reviewer, wrote, “I have a few BCAAs open right now, but I frequently reach for this one. It has a 2-1-1 ratio of amino acids and I find I’m not as sore after workouts as I would be without them. I’m looking forward to trying the Fruit Punch flavor and seeing what else the brand offers.”
On the flip side, some reviewers strongly dislike the unflavored option.
“I ordered the unflavored one, and the taste is horrible. It tastes like a pill that you put in your mouth for a while before you wash it down with some water. I love their products, and I’m still taking them, but the taste is not pleasant. I imagined it would taste like their version of the unflavored creatine, but it wasn’t.” Ric wrote.
Nutricost BCAA capsules are one of the most affordable and versatile ways to add BCAAs to your diet. Each batch is third-party tested to ensure ingredient quality, and the ratio of BCAAs in each serving aligns with the industry standard of 2:1:1.
BCAA capsules offer unique advantages: They travel easily in a gym bag or suitcase, don’t require prep, and are generally well tolerated.
These convenience factors shouldn’t be underestimated, as studies suggest BCAA supplements work best when used consistently over a period of weeks rather than on an as-needed basis. ( 4 ) An easy-to-use, well-tolerated product can boost your chances of staying consistent with your intake.
Nutricost’s capsules provide the expected 2:1:1 BCAA ratio and verify the quality of their ingredients through third-party testing. While the dose per serving is low at only one gram of BCAA per two capsules, this means you can adjust your dose and even divide it up throughout the day based on what you need for your diet and fitness goals .
One downside is that you may need to take ten or more capsules to reach the two to three-gram dosage of leucine thought to be necessary to trigger muscle growth. ( 7 ) Fortunately, our reviewers were pleased to see these capsules were small and rated them easy to swallow.
Since capsule formulations don’t need added flavors or sweeteners, this product is only five calories per serving, making them a great option for people on a tight daily calorie allowance.
One more benefit: affordability. At $0.11 per two-capsule serving, even if you take ten per day, you’re looking at a daily cost of about $0.55, which is significantly cheaper than most of the other products on the market. Plus, since each package contains 250 servings, you’ll save on shipping costs.
Still, if you follow a vegan diet, this is not the product for you, as the capsules are made of animal-based gelatin.
Amazon reviews indicate customers are very happy with the quality and value of Nutricost BCAA Capsules.
Joseph A. highlighted how this product gives you better bang for your buck than powder formulas.
“I previously used BCAA powder mixes. Three before a workout and three immediately after getting the job done is a better option financially. Definitely improves recovery time.”
Joseph A., verified Amazon customer
However, some Amazon customers have experienced quality control issues. A.C. noted, “Great product that does what it’s supposed to, but there’s a quality check issue with the capsules themselves. I’ve gotten several empty capsules and half-filled capsules with my last batch.”
Naked Nutrition Cherry Lime Branched Chain Amino Acids aims to support muscle growth, performance, and recovery by combining meaningful doses of BCAAs with slow-digesting carbohydrates and glutamine.
Like all the products on our list, Naked Nutrition’s BCAAs contains a scientifically supported quantity and ratio of BCAAs. However, additional features make this product uniquely suited as our best BCAA for men.
First, like the Transparent Labs formula, Naked BCAAs provide additional support for muscle recovery by layering in L-glutamine, though at a slightly lower dose of 2.5 grams. The Naked brand also commits to never including artificial fillers, dyes, or flavors.
Additionally, this product provides five grams of Isomaltulose. Isomaltulose is a slow-digesting carbohydrate that doesn’t spike blood sugar levels as much as sugar or glucose. Some sports scientists debate whether this means Isomaltulose does a better job supporting fat-burning and protecting muscles during intense exercise, which could appeal to men with specific fitness goals.
However, a 2021 study found no metabolic differences between participants in a running trial who consumed Isomaltulose and those who received standard supplements. ( 8 ) While more research may reveal its potential benefits, Isomaltulose may only contribute natural sweetness for now. You’ll have to decide if that’s worth the premium price point.
Another reason this product stood out is its multiple certifications. In addition to third-party testing, Naked BCAAs is the only one on the list with official gluten-free and vegan certifications.
On Amazon, customers report satisfaction with the taste, especially the clean ingredient profile.
One Amazon reviewer wrote: “I’ve been taking BCAAs daily for many years. They’re great for any time, especially before, during, or after a workout or just a long day at work. The cherry lime flavor tastes good and mixes well. Having no artificial flavors or sweeteners is a major plus. I get only what I need with no extra garbage.”
Multiple Amazon customers like that this product doesn’t contain the typical non-nutritive sweeteners.
“Of all the many BCAAs I have tried, this is my favorite. The flavor is excellent, with no hint of bitterness. It dissolves reasonably in 16oz of cold water. I am impressed to find a flavored mix without monk fruit or stevia. This product uses fermented cane sugar instead. I will be buying this in the future when my current supply of BCAAs is exhausted.”
However, some are deterred by the calorie and sugar content.
Verified Amazon reviewer Beth wrote: “One scoop is tiny, and it has 5g of sugar (per scoop). That’s a lot of sugar for a tiny amount. We’ll put in two scoops in half a gallon, equaling 10g of sugar. It doesn’t taste sweet, but it tastes good. It’s the amount of sugar in a serving that’s deterring.”
Eboost Rescue BCAA contains effective amounts of BCAAs and additional ingredients like L-citrulline and lycopene to help enhance your workout performance and provide protective antioxidants.
It’s common for people following a vegan diet to eat less protein than their meat-eating counterparts. This can affect their ability to build and maintain healthy muscle mass. One study observed that people following vegan diets only received 12.9% of their calories from protein, which is only slightly above the minimum intake recommendations. ( 9 )
Supplements like Eboost Rescue can help fill these protein gaps in vegan diets. This product met our efficacy criteria by providing the right dosage and ratios of vegan-sourced BCAAs. However, it stood out due to the complimentary addition of L-citrulline and lycopene in its Watermelon Recovery Matrix ingredient blend, which makes it a strong contender for the best pre-workout option.
Research suggests L-citrulline can help improve muscle performance by optimizing nitric oxide production. Nitric oxide increases blood flow and oxygen in muscle tissues. ( 10 ) Eboost Rescue BCAA provides two grams of L-citrulline. This is similar to dosages available in many stand-alone L-citrulline supplements. So, while this is expensive, it could be viewed as a two-for-one.
Lycopene is a potent antioxidant that can protect your body tissues from stress-related damage. According to recent research, lycopene may also influence energy production within certain muscle fibers. ( 11 )
Including these ingredients in Eboosts Rescue BCAA means vegan consumers receive nutrients to help support muscle health and potentially optimize muscle performance.
All of this is delivered within a clean-label formula without artificial colors, flavors, or dyes.
Our expert testers noted that this product contains several sweeteners associated with bloating, gas, and general digestive discomfort, including stevia and xylitol. However, our testers didn’t experience any of these symptoms after a few days of use. Plus, Dr. Rob Wildman notes that the levels of these sweeteners are well below their respective thresholds.
Another consideration is that each package contains only 20 servings, which is pretty low compared to other products. Since it’s important to be consistent with intake to achieve full benefits from BCAA supplements, this could be really inconvenient.
One final drawback is the lack of third-party testing to verify the ingredients used in this product.
In Eboost’s 56 Amazon reviews, customers generally find the ingredients in this formula effective but have varying opinions on the taste.
“The flavor is amazing, and this works so well! I recommend it to everyone I know!”
Sabrina A., verified Amazon customer
“This product works very well to prevent soreness. By far better than the last 10 I’ve tried. The taste is almost unbearable, which is disappointing,” verified Amazon customer with the username Joshua’s mom wrote. “I’m definitely going to finish the jar just because it works. Hopefully, they come out with another flavor that covers the ingredients more before I’m done. I was surprised because I’ve had a few flavors of pre workout that were great from this brand.”
“It reminds me of watermelon Hubba Bubba from my childhood. It’s a great recovery drink, and there’s no weird aftertaste,” Danielle E. commented.
Gnarly Sports Nutrition BCAAs is a clean-label supplement designed to improve workout performance and help muscles recover quickly.
Gnarly Sports Nutrition BCAAs checks all our boxes for a top-notch supplement. Each serving contains a scientifically supported five grams of BCAAs at the ideal 2:1:1 ratio. It’s also vegan-friendly and avoids artificial ingredients. However, the added red algae powder and caffeine from green tea extract make this product stand out above the rest.
Red algae is a source of calcium, magnesium, and other trace minerals. These nutrients support muscle function, energy production, and bone strength. This means they can help strengthen muscle and bone structures and protect you from injury. ( 12 , 13 )
Caffeine can help boost sports performance, but the amount of caffeine in this product is less than what studies recommend. ( 14 ) However, our experts liked that it comes from green tea extract in this product. Green tea is full of polyphenols that work with caffeine to improve aerobic performance and lessen inflammation caused by stress. ( 15 , 16 )
Another big plus is that all flavors of this product got NSF Content Certification. The berry lemonade flavor even got NSF Sport Certification. NSF Content Certification ensures that the product contains nothing bad and that what’s on the label is what’s inside. NSF Sport Certification shows that it’s safe for professional sports.
Best of all, this product is consistently rated well for its great taste.
Many Amazon customers are very satisfied with the flavor and quality of the ingredients in this product.
“I have used it for a week now, and it has made a noticeable difference in my performance. I am less sore, have more energy to complete my workouts, and generally feel better during my training. I work out six days a week, with two of those days being doubles, so that is a total of eight workouts per week on top of a full-time job and taking classes. I need all the help I can get!”
On the other hand, the product cost and packaging are the main areas of dissatisfaction.
Brock C. wrote: “Love the product, so delicious and I can feel good about what I’m putting in my body but… The new packaging is terrible. Now you have to have something to pry open the top whenever you want to use it. Very annoying.”
Cellucor Xtend Original BCAA provides a generous dose of 7 grams of BCAAs in each serving at an ideal 2:1:1 ratio.
When you lose weight, you lose both fat and muscle. This can slow down your metabolism, change your body composition, and make it harder to keep the weight off. Cellucor Xtend Original BCAA may help because it has a big dose of 7 grams of BCAAs—the second-highest amount among all the products on this list.
Studies show a high protein intake during weight loss can minimize muscle loss. Including BCAAs may provide added benefits. One small study noted supplementing a calorie-restricted diet with BCAAs increased the amount of fat burned for energy after meals. ( 17 )
It’s also common to experience a dip in energy when following a calorie-restricted diet. This can translate to being less active. The electrolytes and Vitamin B6 in this product can boost hydration. Hydrated muscles are more energized, making it easier for you to keep up with your training plan.
Our expert reviewers liked that this product has a long and trusted history on the market and is backed up by NSF certification. While the taste is described as “too sweet,” there are 11 different options to try. The company stands behind a 60-day money-back guarantee.
Another benefit for people trying to lose weight is that this product is sugar- and calorie-free. However, it includes sweeteners like acesulfame-K and sucralose. Some worry about how safe and healthy these sweeteners are. But, a 2020 review found that they don’t affect body weight or blood sugar control. ( 18 )
Customer reviews on Amazon indicate that people like how well this works, and many are long-term users.
“I’ve been using Xtend for probably a decade at this point,” Ryan C. wrote on Amazon. “Blue Raspberry Ice is my flavor of choice…Honestly, you’re doing yourself a disservice by not giving Xtend a chance.”
“The moment I tried this brand and went to the gym I was immediately amazed at how fast my recovery was and how fueled my gym sessions now are. I’m just about finishing my first tub and looking forward to the second one. My body and muscles definitely love this one. The taste is also nice; just make sure you mix it in with plenty of water otherwise, it’ll be too sweet. I mix a scoop with about 32oz of water and try to drink it all during my gym session.”
Still, customers have mixed reviews on taste, and some are concerned about using artificial ingredients.
“So I love the taste of this product,” a verified reviewer with the screen name Reader 101 wrote. “However, I don’t love that it’s fluorescent yellow and contains yellow 5 and red 40. It seems unnecessary in this day and age.”
“This product is a good product all around but just couldn’t take the aftertaste since it is sugar-free and has a sugar substitute, and why I gave it three stars,” Alma T. added.
Swolverine BCAA 2:1:1 combines 4 grams of BCAA in the ideal 2:1:1 ratio with 1 gram of L-glutamine for enhanced muscle recovery. Electrolytes, sodium, and potassium are also included to boost hydration and fight workout fatigue.
Swolverine BCAA 2:1:1 has everything you’d want in a top BCAA supplement:
The only difference is that it has fewer active ingredients. Swolverine provides 4 grams of BCAAs and one gram of L-glutamine, while Transparent Lab’s product provides 8 grams of BCAAs and 5 grams of L-glutamine.
Still, Swolverine meets the minimum amounts recommended for muscle health. It’s also worth noting that it comes with a smaller scoop size than most. This lets you adjust how much you take (both up and down) based on your health goals. This may be good for women who don’t want to pay more for bigger doses they might not need.
As far as flavor is concerned, our testers found lemon-lime to be “too tart,” but they loved the pomegranate acai. Reviewers were also happy to see the high number of servings per container which will reduce the frequency of re-ordering needed.
On Amazon, customers are happy with the benefits this product brings to their workouts.
“Clean, crisp taste, and I definitely noticed my recovery improved! I liked the product so much that I subscribed.”
Heather Tietjen, verified Amazon customer
Verified Amazon reviewer Wil agrees, stating, “Enjoy the taste. Definitely seems to help with muscle recovery mid-workout. Partner likes to use it as pre-workout. Like the simple formula.”
However, similar to our review, some customers prefer the pomegranate acai flavor over lemon-lime. Yayrel writes, “It tastes way better than the lemon-lime. I’ve been taking Swolverine for over two years now, and Pomegranate Açaí isn’t too sweet; it hits just right.”
Kaged BCAA is a stripped-down product that provides 5 grams of plant-based, non-GMO BCAAs and nothing extra.
Our recommended budget BCAA isn’t just cheap—it provides much value. Our experts noted that Kaged BCAA 2:1:1 is truly one of the best deals they’ve seen.
We like that Kaged didn’t cut corners by adding cheap stuff to reduce costs. Instead, they focused on keeping this product simple but high-quality. As such, they included only a few top-notch ingredients, even skipping flavoring. The result is a quality product at about half the price of the next cheapest option.
Each serving of Kaged 2:1:1 provides a substantial dose of five grams of BCAAs in the ideal 2:1:1 ratio. The BCAAs come from plant-based sources, appealing to various lifestyle preferences. Informed Choice Sport has also certified this product to validate ingredient safety and quality.
However, this product is not for everyone. One of our testers found this unflavored product to be off-putting and difficult to mix into water. She described it as “clumpy” when mixed with a spoon and not much better when transferred to a shaker bottle.
Still, because it’s so simple, you can use it in many ways. That’s great if you want to fully control your supplement routine.
This product gets generally positive reviews on Amazon, with customers noting its affordability and effectiveness, even amidst complaints about its taste.
“It does have a very bitter taste, even stacked with my pre-workout. It gets more tolerable every day. That being said, it’s an awesome product. I have no other complaints. I will be purchasing it again.”
We understand the supplement industry is full of promises, and it can be difficult to determine which products are trustworthy, effective, and safe. We also recognize different people have different health goals.
With this in mind, we evaluated each product from multiple angles. First, our team of medical experts thoroughly researched each product, fact-checking all quality and health claims. Then, our testers assessed factors like taste, convenience, special features, and ease of use to help you determine which products fit best in your lifestyle. You can read our full supplements testing methodology here .
Each product received a score based on the following criteria:
This category stands at the core of our supplement evaluation process. In order to see how well a product ranks for efficacy, we analyze how well a product delivers on its promised benefits.
Here’s what we look for:
One of our top priorities is consumer safety. In order to make sure you can feel good about the products you consume, our team evaluates the following:
We believe that value isn’t just about how much money you’re spending but what you’re actually getting for that price point.
Our factors in this rating include:
Happy customers are more likely to re-purchase a product. That’s why we evaluate customer experience with each product we test.
Our factors in this rating include:
The best BCAA for you will depend on your lifestyle, diet, and health goals. Consider the following:
BCAAs are considered generally safe in doses of up to 20 grams daily. It’s uncommon to experience any side effects when taking these supplements. ( 19 ) However, since they are commonly paired with other supplements’ ingredients, check the product’s full ingredient statement. Only choose options that provide full visibility into their formulations.
Also, because BCAAs may affect the production of insulin and certain neurotransmitters, use caution if you’re being treated for diabetes or mental health conditions. You should always check with your doctor before starting any new supplement.
In order to choose top-BCAA brands, prioritize options that provide ingredient transparency, show evidence to back up their claims, conduct third-party testing of their formulations, and stand behind their products with money-back guarantees.
Our recommended BCAAs cost anywhere from $0.11 to $1.97 per serving.
Consuming up to 20 grams per day for as long as six weeks has been shown to be safe. In fact, you get better results the more consistent you are with your intake.
If you struggle to meet daily protein goals or need help addressing post-workout soreness and muscle fatigue, BCAA supplements might be a worthwhile option to add to your routine.
Yes, they may help build muscle mass. Specifically, leucine is responsible for triggering muscle-building processes. However, BCAAs won’t work by themselves. You still need enough calories and the other six essential amino acids to see results.
These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any diseases.
Robert Wildman, Ph.D., RD, LD, CISSN, FISSN
Dr. Robert Wildman (“Dr. Rob”) is a globally renowned exercise, fitness, and nutrition expert who speaks around the world on exercise and sport nutrition, and continues to work with professional and elite athletes to achieve their highest level of performance as well as health and fitness. Dr. Rob received his Ph.D. from The Ohio State University, earned his MS from Florida State University, and earned his BS from the University of Pittsburgh. He is also a registered and licensed dietitian.
Lily is a Brooklyn-based writer and editor with over seven years of experience in health media. As a former Fitness Coach and current Fortune Recommends editor, Lily’s editorial prowess has largely focused on fitness, nutrition, and weight management. She has also spent a fair share of time in testing labs, analyzing everything from the best protein powders to yoga mats. Her work has appeared in Verywell Fit, Verywell Mind, Health, and more.
Kelly has a multifaceted background in elder care, health care, and copywriting. She has worked for organizations such as A Place For Mom and Homecare.com, which gave her the opportunity to work closely with families, providing reliable information to help them make informed decisions about their loved one’s health, safety, and quality of life.
Stephanie Hope has over seven years of experience in product and service journalism, with a focus on sleep and well-being. Not only is she a Certified Sleep Science Coach, but she is also a Certified Stress Management Coach, Longevity Coach, and is working on becoming a Wellness Coach through the Spencer Institute. When she’s not focusing on continuing her education, Stephanie enjoys pilates, strength training, yoga, hiking, and riding her Peloton bike. She lives in a quaint town in New England with her husband and three cats, Ophelia, Norman, and Penelope.
Jessica Coulon is a writer and editor who specializes in fitness, health, nutrition, and science content. Previously, she was an editor for Popular Mechanics and Bicycling, where she covered pro cycling news, wrote how-to guides, and tested all the latest and greatest bike gear. She was also a regular shoe tester and contributor for Runner’s World. You can often find her skiing or riding her mountain bike, and racing with the F1RE female enduro team.
MS, RDN, Fortune Recommends Nutrition Writer
Meghan is an expert Registered Dietitian Nutritionist (RDN) with a Master’s degree in Nutrition Science and over 15 years of experience in the nutrition and wellness field. A sought-after health writer, she’s committed to empowering people to lead their healthiest lives by delivering trustworthy, practical, and engaging nutrition content.
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2. Hormoznejad R, Zare Javid A, Mansoori A. Effect of BCAA supplementation on central fatigue, energy metabolism substrate and muscle damage to the exercise: a systematic review with meta-analysis. Sport Sciences for Health . 2019;15(2):265-279. doi: https://doi.org/10.1007/s11332-019-00542-4
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