Branched-Chain Amino Acids

 

Branched-chain amino acids (BCAAs) consist of three individual amino acids: leucine, isoleucine and valine.

They are found in most protein sources, particularly those of animal origin like meat, poultry, eggs, dairy and fish.

BCAAs are critically important for muscle growth and make up about 14% of the amino acids in your muscles (34Trusted Source, 35Trusted Source).

Just about everyone consumes BCAAs from food every day, but it’s also very popular to take BCAAs as a supplement.

A small amount of research has shown that BCAAs may improve muscle gain or reduce muscle loss, compared to a placebo (36Trusted Source, 37).

However, other research shows that BCAAs may not produce greater muscle gain in those following an exercise program (38Trusted Source).

It’s likely that BCAA supplements may only benefit you if you are not eating enough high-quality protein in your diet.

Although they may be beneficial if your diet is inadequate, more information is needed before BCAAs are recommended as a go-to supplement for muscle gain.

Shop for BCAA supplements online.

Summary: Branched-chain amino acids are important for muscle
growth. They are found in many foods, and it is unclear if taking them as a
supplement is helpful when you already consume enough protein.