BCAA
Sports PerformanceKey Benefits
How It Works
Branched-chain amino acids (leucine, isoleucine, valine) bypass liver metabolism, going directly to muscle. Leucine activates mTOR for muscle protein synthesis. BCAAs reduce serotonin production during exercise (competing with tryptophan for brain entry), reducing fatigue perception.
Dosage & Timing
Recommended Dosage
5-10 g during or around training
Best Time to Take
Intra-workout or pre-workout, especially during fasted training
Recommended Form
2:1:1 ratio (leucine:isoleucine:valine) powder
Side Effects
Generally safe. Rare GI discomfort. Unnecessary if protein intake is adequate (>1.6g/kg).
Drug Interactions
May interact with diabetes medications (BCAAs affect insulin). May be problematic in maple syrup urine disease.
What Does The Research Say?
Benefits are most pronounced during fasted training or inadequate protein intake. If consuming sufficient protein (especially whey), additional BCAAs provide minimal benefit. Research shows reduced DOMS and fatigue during prolonged exercise.
Where to Buy
Buy BCAA on Amazon
Compare prices and read reviews →
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Try Huel →This information is for educational purposes only and does not constitute medical advice. Researched by the editorial team at NexoraOS, supplement user since 2018. Always consult a qualified healthcare professional before starting any supplement. Individual results may vary. Amazon links are affiliate links.