Ingredient Repository · Ingredient

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Ingredient

Branched-Chain Amino Acids (BCAAs)

Three essential protein building blocks that help build muscle and reduce post-workout tiredness.

What it is

Branched-chain amino acids, or BCAAs, are three key building blocks of protein: leucine, isoleucine, and valine. Your body cannot make them on its own, so you must get them from food or supplements. Leucine acts as a main switch that tells your body to build new muscle, protect existing muscle during workouts, and recover faster afterwards.

Also known as: BCAAs, L-Leucine, L-Isoleucine, L-Valine, Branched Chain Amino Acids

Key benefits

  • Signals your body to build and maintain lean muscle tissue.
  • Reduces post-exercise muscle soreness so you can bounce back faster.
  • Eases mental and physical tiredness during long workouts so you stay energised.

Amplified by probiotics

Your body absorbs BCAAs through the wall of your small intestine. Friendly gut bacteria help keep this gut lining healthy and calm down gut irritation, making it easier for your body to absorb amino acids quickly. They also help break down protein smoothly so your muscles get the nourishment they need to recover after exercise.

Typical dose

5–10 g/day (2:1:1 Leucine:Isoleucine:Valine ratio)

The evidence

Evidence: strong

The International Society of Sports Nutrition confirms that BCAAs, especially leucine, encourage muscle building and lower muscle soreness after exercise (Kerksick et al. 2018, J Int Soc Sports Nutr). Large reviews of scientific studies also show that BCAAs reduce signs of muscle damage and speed up physical recovery (Fedewa et al. 2019, Int J Sport Nutr Exerc Metab).

  1. Kerksick CM, et al. ISSN exercise & sports nutrition review update: research & recommendations. J Int Soc Sports Nutr. 2018;15(1):38. PubMed ↗
  2. Fedewa MV, et al. Effect of branched-chain amino acid supplementation on exercise-induced muscle damage: A systematic review and meta-analysis. Int J Sport Nutr Exerc Metab. 2019;29(6):658-666. PubMed ↗

Safety & who should check first

BCAAs are very safe for most people when taken at recommended doses. If you have motor neurone disease (ALS), maple syrup urine disease, or are pregnant or breastfeeding, speak to your doctor before using this supplement.