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Branched-chain amino acid (BCAA) supplements have grown in popularity. Today, you can find BCAAs at nutrition shops, online retailers and even high-end grocery stores. Health and fitness enthusiasts use them for everything from muscle-building and fatigue reduction to muscle recovery. Manufacturers claim that BCAA products can improve workouts, increase endurance and help with weight loss.
The best BCAA supplement is the one that works for you, so we’ve compiled a list of the top products to help you find yours. Our comprehensive guide on BCAAs covers what types are available, the pros and cons of different products and how to choose one to fit your health and fitness goals.
Writer’s Note: This content is meant to be informative, but should not be taken as medical advice. It is not intended for use as diagnosis, prevention or treatment of health problems. Before starting any new supplement, weight loss or exercise regimen, talk with your doctor.
Intrasurge is a BCAA supplement designed to give you the energy needed to maximize your workouts, and contains 125 milligrams of caffeine per serving. It’s marketed as an intra-workout supplement, meaning you’re meant to drink it during exercise. You can also take it before or after strenuous activity and on rest days for a jolt of caffeine energy to get you over a mid-day slump.
Intrasurge also contains Astragen, a blend of astragalus and ginseng. Astragalus and ginseng are two herbs used in traditional Chinese medicine (TCM) for a strong immune system. In some studies they’ve also been shown to lower cholesterol and help you feel more energetic.
Intrasurge is ideal for anyone looking for a supplement to help them push through challenging workouts or stressful days with a boost of energy.
This product is not all-natural, so if you’re avoiding artificial flavors and colors, this one is not the best on our list. It also may not be vegan.
Buy Jacked Factory Intrasurge Intra-Workout
For men looking to build muscle, Transparent Labs BCAA Glutamine powder contains double the dose of BCAAs found in our other picks––eight grams of BCAAs. That means you’re getting more for your money. Plus, this supplement contains glutamine, which has been shown to delay fatigue. It also contains coconut water powder. Coconut water contains electrolytes like sodium and potassium, with natural sugars (carbs) to help the body rehydrate well. This supplement is vegan-friendly, and comes in five naturally-sweetened flavors.
Transparent Labs BCAA Glutamine powder is a top choice for men looking for an intra-workout supplement to complement longer workouts, since it has glutamine with added electrolytes. Think: running a marathon. Women can also use this supplement.
Those looking for a powder to mix with other liquids or supplements might consider a different option, since this one only comes in fruity flavors. It’s also one of the pricier BCAAs on our list, so it might not fit the bill for those on a tight budget.
Buy Transparent Labs BCAA Glutamine
Cira Aminos is our top pick for women looking to improve their lean muscle mass. BCAAs have been shown to help women improve body composition and decrease the risk of heart disease when paired with a healthy diet.
Related: The Best Weight Loss Programs For Women
You can take this BCAA supplement anytime, but Cira Amino Intra Workout is designed to help you perform harder, faster and stronger––in and out of the gym. It contains a proprietary blend of nine amino acids that includes the three branched-chain amino acids, although the label doesn’t show the amounts you get in each serving. Cira Aminos also has L-Tyrosine, which can improve brain performance in healthy adults, especially in high-stress situations.
With fun flavor names like Glow-Jito, the brand is made to appeal to women, but men can take this supplement, too.
Cira Aminos is a great option to add a low dose of amino acids to your daily intake at a reasonable price. It’s also a great choice for a supplement to drink during the day if you have a particularly stressful or strenuous job that requires focus.
Those looking for specific dosing or ratio of BCAAs can find supplements without the other active ingredients. Also, those with sensitive tastes might want an unflavored powder.
Buy Cira Amino Intra Workout
For a pre-workout supplement with BCAAs, Kaged Pre-Kaged Elite is a creatine powder, BCAA and pre-workout supplement—all in one. It’s chock full of ingredients to improve athletic performance and promote recovery, including two forms of creatine. Creatine is an amino acid known to help increase muscle mass and strength. You’ll find it in whey protein powders and other supplements.
Pre-Kaged also contains a natural form of caffeine from green coffee beans to increase focus during your workouts and coconut water to deliver electrolytes to the tissues for better hydration. It’s also naturally flavored with no artificial colors and only one gram of sugar per scoop.
Even though Pre-Kaged Elite is double or triple the price per serving of other BCAAs on the list, you’re getting multiple supplements in one. The ingredients in Pre-Kaged Elite are designed to help your body prepare before, sustain during and recover after intense workouts.
For serious bodybuilders and athletes, Pre-Kaged Elite is a great all-in-one formula. It may even replace other pricey products they’re already taking. It’s also good for those looking for a stimulant boost during their workouts.
It’s not the right supplement for those looking for a simple BCAA without added ingredients. Also, if you’re on a budget, check out the other options on our list.
Buy Kaged Pre-Kaged Elite Pre-Workout
Naked BCAAs is a basic product: only the three BCAAs and sunflower lecithin. It’s certified vegan and free from gluten, soy and GMOs, and is the purest form of BCAAs on our list, without synthetic colors, flavors, sweeteners or artificial additives—overall, a no-nonsense supplement at an affordable price. Also, it’s unflavored, so you can add it to any liquid, smoothie or your favorite post-workout drink. Sip it before, during or after a workout to supplement your amino acid intake, or enjoy it on rest days.
Of course, we think the simplicity of this ingredient list makes it the top pick for anyone following a healthy lifestyle. It’s also vegan and vegetarian-friendly. But also, Naked BCAAs may be best for anyone trying to avoid fillers, preservatives and additives. This product contains 100 servings per container so if you’re looking to buy in bulk, this may be the best option.
Those looking for a product with intentionally added ingredients, like vitamins or electrolytes, may want to explore other options. Again, this powder supplement is unflavored, so if you’re planning on adding only water, there are other flavored vegan choices.
Our top BCAA for recovery is Cellucor’s Alpha Amino powder. It contains an amino blend made from 11 micronized amino acids. Plus, it has four key electrolytes––phosphorus, magnesium, sodium and potassium––which can become depleted during a strenuous workout. Add one of the three fruity flavors to your water bottle after workouts to rehydrate the cells and recover faster.
Another great feature of this supplement is that it contains micronized amino acids. Micronized means processed into fine granules or particles. Smaller micronized molecules are made to dissolve faster in the digestive system for quicker absorption. Micronized crystals also mean that this powder will mix easily, and will be less likely to leave clumps in your blender bottle.
Cellucor Alpha Aminos is a great supplement if you plan to go hard at the gym. It’s also good for those who want a supplement with zero sugars, carbohydrates or calories.
If you want an unflavored supplement to add to a post-workout shake, you’ll need to look elsewhere, since Cellucor doesn’t make Alpha Aminos in an unflavored version.
BSN Amino X is our top choice for supporting your weight-loss fitness plan. It packs a whopping blend of 10 milligrams of amino acids. Plus, it contains taurine, which has been shown to enhance fat loss. It’s also stimulant-free, which means it’s unlikely to cause that jittery feeling commonly reported with some weight loss supplements.
BSN Amino X is made with micronized amino acids for easy mixing. It also stands out as the only effervescent BCAA formula on our list. The fizzy bubbles make the flavors pop, and it contains sodium and potassium to help balance your hydration levels throughout the day.
BSN X is best for those looking for a high dose of BCAAs. At 10 grams, it has the highest content of aminos on our list. It’s also a great option if you’re looking to adjust your dose. You can alternate between half scoop and full-scoop days.
If you’re planning to mix your BCAA supplement in a flavored drink or meal replacement, this one is not the best, since it’s fizzy and fruit-flavored.
To some people, the taste of nutritional supplements is extremely important. If you’re in this camp, the best-tasting BCAA on our list is worth checking out. Alani Nu BCAA powder comes in a rainbow of delicious flavors––although they are so popular that it can be hard to catch some of them in stock. The Sour Peach Rings flavor is advertised as “tart” and “tangy.” Online reviews say the Rocket Pop is a fruity-sweet flavor that tastes like a mix of raspberry, cherry and lime. The turmeric and beet root extracts give the powders bright colors that remind us of pixie-stick powder.
You’ll find Alani Nu keeps it simple on the ingredients label with vegan BCAAs, glutamine and two important electrolytes: sodium and potassium. The product is vegan, vegetarian-friendly and gluten-free.
Alani Nu is great if you have a sweet tooth, want your supplements to taste like candy or enjoy nostalgic flavors from childhood. It’s the best BCAA for adding a sweet-tasting boost to your water bottle on the go.
It’s not the best BCAA product for adding to other flavored supplements, powders, drinks or smoothies.
At around $0.10 per serving, NOW Sports Branched-Chain Amino Acid capsules are our pick for the best budget BCAA. Rather than mixing a powder in water or an energy drink, you can simply take these pills like you would any other capsule supplement. The ingredients are simple and include 4.5 grams of BCAAs. NOW Sports Branched-Chain capsules are also certified by third parties, including Informed Sport and UL, to ensure that they are high quality and safe for sport.
This supplement is good for anyone who wants BCAAs, but can’t afford pricier supplements. Capsules are also easier to travel with for those planning a vacation or just wanting to take their supplements outside the home. As an Informed Sport supplement, NOW BCAA capsules are great for athletes.
NOW Sports BCAAs may not be suitable for those with dairy allergies, since it contains milk derivatives. Also, those who don’t like swallowing pills or who want a flavored version would do well with a flavored powder form.
Buy NOW Sports Branched-Chain Amino Acid Capsules
Optimum Nutrition BCAA is our pick for best BCAA pills. This product contains 60 capsules, each of which has 250 milligrams of Valine and Isoleucine and 500 milligrams of Leucine. It doesn’t contain artificial sweeteners or flavors, making it a great choice for those who want to gain lean muscle without added calories or sugars. It can also be used as a pre-workout supplement.
BCAA pills are easier to carry around in a gym bag or purse than tubs of amino acid powder. Plus they don’t require any mixing or measuring. This is one of the easiest ways to supplement BCAAs at a low price point.
If you don’t like swallowing pills, this product may not be for you. It also has a lower dose of BCAAs (one gram) than the others on the list.
Buy Optimum Nutrition BCAA Pills
For a great all-around BCAA powder, Thorne Amino Complex is the way to go. It’s fully loaded with 11 essential amino acids, including the three branched-chain aminos, and it’s free from many food allergens, including dairy, gluten, shellfish, yeast and soy. It has one gram of carbohydrates, zero sugar and is sweetened with stevia. As an NSF Certified for Sport product, Thorne Amino Complex is safe for use by athletes.
Thorne Amino Complex may be best for professional athletes or those serious about finding a high-quality product that has been tested by third parties.
Those following a vegan lifestyle should consider other options, since Thorne Amino Complex is not listed as vegan, and thus may contain animal products.
If you’re looking for a BCAA to support muscle growth, Swolverine BCAA 2:1:1 is our top choice. It contains a BCAA blend at a ratio of 2:1:1, which research suggests is the best dose to promote muscle growth.
It also contains added ingredients: Vitamin B6, sodium, potassium and glutamine. Vitamin B6 helps the body release stored energy during a workout, so you can work harder and longer. Sodium and potassium in this formula help replenish important electrolytes lost in perspiration. Glutamine is anti-inflammatory, and it may help reduce muscle breakdown and fatigue, so you can put in more reps. Swolverine BCAA 2:1:1 is also non-GMO and gluten-free.
Swolverine is best for fitness enthusiasts that typically do some sort of resistance training multiple times a week. The BCCA blend with electrolytes and Vitamin B6 can help rehydrate, recover and extend your workouts longer to build more muscle.
Swolverine isn’t the best for those who want BCAAs without additional ingredients or who don’t like Lemon-Lime flavor.
Legal Disclaimer: These statements regarding dietary supplements have not been evaluated by the FDA, and are not intended to diagnose, treat, cure or prevent any disease or health condition.
BCAAs are a type of amino acid. Amino acids are molecules that join together to form proteins, and proteins are the building blocks of life. Every cell in the human body contains proteins, so BCAAs can be thought of as the tiniest units needed to build cells, including muscle cells. The term “branched chain” refers to the molecule’s structure.
BCAA molecules are essential for humans. There are three BCAAs: Leucine, Isoleucine and Valine. We have to get them from our diet, because our bodies cannot make them. These amino acids come from protein-rich foods like meat, eggs and dairy.
Since their discovery in the mid-nineteenth century, BCAAs have been studied for their health benefits. They can be quickly broken down for the body to use during vigorous exercise. Here are several other benefits of BCAAs:
You don’t have to be into bodybuilding or weight-lifting to enjoy the benefits of a strong and healthy body. Amino acid supplements can benefit many people, especially those who do not get enough protein in their diets.
There are a wide variety of BCAA products on the market today. Truly, there is something for everyone. Here are five factors to consider when choosing the best BCAA supplement for you.
The three BCAAs to look for are Leucine, Isoleucine and Valine. The amino acid Leucine is considered the most important of the branched chains because it stimulates muscle protein synthesis. This benefit is significant for athletes who want to build muscle mass or recover from injury.
Isoleucine and Valine also play an essential role in muscle tissue growth and recovery, but not as much as Leucine. Isoleucine also affects the immune system by helping the immune organs, cells and reactive substances work properly.
Many BCAA supplements add vitamins and minerals. Some add ingredients for energy, such as caffeine. Depending on your lifestyle and health goals, these may or may not be additives that you want. Look for BCAAs that avoid food allergy triggers, such as shellfish or soy, and make sure that the supplement will fit with your diet (i.e., gluten-free or vegan).
The ideal dose of BCAAs varies from person to person, depending on body weight. A minimum and maximum dose of BCAAs hasn’t been established. Still, research suggests a recommended daily dose of 40 milligrams of Leucine, 20 milligrams of Isoleucine and 20 milligrams of Valine per kilogram of body weight. For a 150-pound adult, that would be 2.7 grams of Leucine with 1.4 grams of Isoleucine and Valine. The five-gram dose of BCAAs in most of the picks on our list meets the daily recommended intake.
When shopping for a BCAA supplement, you’ll want to find a flavor you like. If you don’t like the taste of it, then the benefits won’t matter because you likely won’t use it. Also, consider when and how you will take it. You can find powders with fruit flavors or no flavor. You can also find capsules or pills. There are different flavors on the market for everyone’s tastes.
Another thing to keep in mind is whether or not the product has any artificial sweeteners or if they are made with only all-natural ingredients. That’s important because some people may have allergies to certain sweeteners, such as sucralose, an artificial sugar used in many products today.
Amino acids are not banned substances; however, some amino acid supplements may be contaminated with banned substances that aren’t listed on the labels. Each year, the United States Anti-Doping Agency (USADA) and the World Anti-Doping Agency (WADA) publish a list of prohibited substances to keep sports clean and protect athletes.
Professional athletes bound by agreements prohibiting banned substances should look for supplements that have Informed Sport, NSF or BSCG logos. These certifications mean that the product has undergone rigorous testing for the presence of banned substances, and is likely safe for use. Also look for “transparent labels” that commit to including every single ingredient on the ingredients list.
The price of branched-chain amino acids (BCAAs) can vary greatly depending on the product. Our top BCAA picks range from $0.11 to $3.00 per serving. On average, BCAAs cost $0.35 to 1.83 per serving or $14.62 to $55.00 per container, depending on where you shop.
While there isn’t any established ratio, animal studies suggest that the best ratio to achieve results with BCAAs is between 2:0.5:0.5 or 2:1:2, meaning two grams of Leucine for every 0.5 to one gram of Isoleucine and one to two grams of Valine. Most supplements stick to a 2:1:1 ratio.
BCAA supplements are generally safe when the manufacturer’s recommendations are followed and the max dosage is not exceeded. Over-consumption could cause side effects such as fatigue, loss of coordination, nausea, headaches and increased insulin resistance.
BCAA supplements are generally safe for most people. There is, however, a rare congenital disorder known as maple syrup urine disease that causes individuals to have trouble breaking down BCAAs properly. Individuals with that condition should limit their intake of BCAAs.
Yes, branched-chain amino acid supplementation may help you gain muscle. Specifically, BCAA supplements have been found to increase muscle protein production in rats and humans. This increased production of muscle protein can help you to build stronger muscles and improve your fitness level.
Maybe. Research suggests that consuming essential amino acids that contain BCAAs can reduce waist to hip ratio.
There’s a lot of conflicting information about the best time to take BCAAs. Since BCAA supplements have potential performance-enhancing benefits and post-workout recovery effects, taking them intra-workout or right after works best. If you’re still unsure, follow the supplement label instructions for use.
It’s generally considered safe to take BCAAs every day.
Exercise is directly linked to BCAA benefits because the amino acids provide fuel and materials to build new cells. They also ease the uncomfortable consequences of exercise, such as muscle damage and fatigue. As a result, drinking BCAAs without exercising likely won’t yield results.
BCAAs are a staple in the health and fitness industry for good reason: They offer numerous benefits that can help you achieve your fitness goals. We hope this guide has helped you understand the most notable benefits of BCAAs and how you can add them to your routine.
Prices are accurate, and items are in stock as of publishing time.
Sarah S. Falcone, BSN, RN, is a registered nurse, certified yoga teacher and health content writer with over 15 years of experience in healthcare. She is based in Dallas-Ft. Worth, TX.This author is writing sponsored content paid for by Pillar4 and not affiliated with Sports Illustrated.