BCAA supplements (branched-chain amino acids) have exploded in popularity over the past few years. And for good reason.
The best BCAA supplements have shown to improve lean muscle growth, protein synthesis, muscle recovery, and overall muscle mass.
That’s why the market for BCAA supplements has exploded, leading to hundreds of brands launching BCAA powders, capsules, and pre-workout formulas.
BCAAs are essential amino acids that the body needs to build protein. Unlike other amino acids that are naturally produced in the body, branched-chain amino acids must be consumed through foods or supplements.
Branched-chain amino acids are made up of leucine, isoleucine, and valine. Each plays an important role in muscle growth and post-workout recovery.
Our in-house team of health and nutrition experts have independently tested each of the BCAA supplements on our top 10 best BCAA supplement list.
We walk you through each BCAA supplement in detail, showing you how each BCAA product can help you in muscle building, preventing muscle breakdown (soreness), and supporting healthy muscle protein synthesis.
If you’d like to learn more facts about BCAA supplements before you buy, check out our detailed buying guide for more information.
Top 10 Best BCAA Supplements
- Transparent Labs CoreSeries BCAA Glutamine
- Scivation Xtend Energy BCAAs
- Performance Lab BCAA
- Evlution Nutrition BCAA Energy
- Optimum Nutrition BCAA Capsules
- Thorne Research Amino Acid Complex
- Cellucor Alpha Amino Performance BCAAs
- BPI Sports Best BCAA
- Kaged Muscle In-Kaged
- BSN Amino X
Top 10 Best BCAA Supplements
1. Transparent Labs CoreSeries BCAA Glutamine
Top of our best BCAA supplements list is Transparent Labs CoreSeries BCAA Glutamine.
This awesome BCAA product is the ultimate repair and recovery supplement that helps to stimulate protein synthesis, improve glucose metabolism and uptake, boost immune function, and strengthen post-workout recovery.
Transparent Labs CoreSeries BCAA Glutamine contains 4,000mg of L-Leucine, 2,000mg of L-Isoleucine, 2,000mg of L-Valine, 5,000mg of glutamine, 1,000mg of coconut water powder, and 1,532mg of Vitamin C.
This potent mix of BCAAs, glutamine and coconut water is specifically designed to reduce muscle fatigue after heavy workouts, and to increase post-workout muscle growth.
Transparent Labs CoreSeries BCAA Glutamine is gluten-free, and contains zero artificial colors, artificial sweeteners, preservatives, or artificial flavors. It is available in six great flavors, including blue raspberry, green apple, watermelon, and strawberry lemonade.
Key Benefits
- Contains 4,000mg of L-Leucine, 2,000mg of L-Isoleucine, 2,000mg of L-Valine, 5,000mg of glutamine, 1,000mg of coconut water powder, and 1,532mg of Vitamin C
- Helps to reduce post-workout muscle fatigue, and to boost muscle growth
- Gluten-free, with zero artificial colors, artificial sweeteners, or artificial flavors
Dosage
- 1 scoop per day
Price
- $$
2. Scivation Xtend Energy BCAAs
Second on our list of the best BCAA supplements is Scivation Xtend Energy BCAAs. Unlike Transparent Labs, who have developed a hard-hitting BCAA specific formula, Scivation have built a brilliant pre-workout all-rounder.
Scivation Xtend Energy BCAAs is a pre-workout supplement that will help to power your workouts, and boost post-workout recovery.
It contains a 2:1:1 ratio of 7,000mg of BCAAs (3,500mg leucine, 1,750mg isoleucine, and 1,750mg valine), 125mg of caffeine, 640mg of Vitamin B6, 1,000mg of Citrulline Malate, as well as a unique electrolyte blend.
This combination of BCAAs, caffeine, electrolytes, and vitamins help to power up workouts and post-workout recovery.
- Caffeine – time released energy production to boost athletic performance during workouts
- Citrulline Malate – precursor for arginine and nitric oxide production, boosting muscle gain
- Electrolytes – includes potassium and sodium, to increase hydration and recovery
- BCCAs – 2:1:1 ratio of leucine, isoleucine, and valine supports muscle growth and muscle recovery
Scivation Xtend Energy BCAAs contains zero carbohydrates or creatine, and is free from artificial sweeteners, preservatives, colors and fillers. It’s also available in three great flavors; blue raspberry ice, knockout fruit punch, and mango.
Key Benefits
- Contains a 2:1:1 ratio of 7,000mg of BCAAs (3,500mg leucine, 1,750mg isoleucine, and 1,750mg valine), 125mg of caffeine, 640mg of Vitamin B6, 1,000mg of Citrulline Malate, as well as a unique electrolyte blend
- Combines BCAAs with stimulants, vitamins and electrolytes for pre-workout and post-workout performance
- Zero carbohydrates, additives, fillers or colors
Dosage
- 1 scoop per day
Price
- $$
3. Performance Lab BCAA
Performance Lab BCAA is next on our list of the best BCAA supplements, as it is a great all-rounder for anyone who is busy leading a fast-paced lifestyle.
Performance Lab BCAA contains a 2:1:1 ratio of 3,000mg of BCAAs (1,500mg of leucine, 750mg of isoleucine, and 750mg of valine). While it does not contain glutamine, electrolytes, or creatine, it is a solid BCAA that will help you increase your amino acid intake.
- Increase muscle strength and endurance
- Prevent muscle breakdown, and aid muscle recovery
- Accelerate lean muscle growth
Performance Lab BCAA is gluten-free, vegan friendly, and 100% pure, meaning it contains zero artificial sweeteners, artificial colors or fillers.
Unlike Transparent Labs and Scivation, Performance Lab BCAAs come in capsule format. This makes them super convenient and easy to carry around in your gym bag.
Key Benefits
- Contains a 2:1:1 ratio of 3,000mg of BCAAs (1,500mg of leucine, 750mg of isoleucine, and 750mg of valine)
- Clean source of BCAAs that will enhance muscle growth, muscle recovery, and fat loss
- Gluten-free, carb-free, and vegan friendly
Dosage
- Take 2-4 capsules pre-workout and another 2-4 capsules post-workout
Price
- $$
4. Evlution Nutrition BCAA Energy
Unlike Performance Lab and Optimum Nutrition, Evlution Nutrition’s BCAA Energy supplement contains a larger dosage of BCAAs, as well as natural stimulants, antioxidants, and other non-essential amino acids.
The potent blend that makes up Evlution Nutrition’s BCAA Energy is designed to increase athletic performance, stimulate greater energy and focus, aid recovery, and boost hydration.
Evlution Nutrition’s BCAA Energy contains 2:1:1 ratio of 5,000mg of BCAAs (2,500mg of leucine, 1,250mg of isoleucine, and 1,250mg of valine), 500mg of beta-alanine, 500mg of L-alanine, 500mg of taurine, as well as natural stimulants (caffeine and green tea extract) and vitamins.
Evlution Nutrition’s BCAA Energy acts as a fantastic pre-workout supplement that will boost athletic performance during workouts. It will help to delay fatigue, prevent muscle breakdown, boost muscle protein synthesis, and reduce soreness.
Available in tonnes of different flavor combinations, and a source of clean energy, Evlution Nutrition’s BCAA Energy is a brilliant pre-workout BCAA supplement.
Key Benefits
- Contains 2:1:1 ratio of 5,000mg of BCAAs (2,500mg of leucine, 1,250mg of isoleucine, and 1,250mg of valine), 500mg of beta-alanine, 500mg of L-alanine, 500mg of taurine, as well as natural stimulants (caffeine and green tea extract) and vitamins
- Beat fatigue, prevent muscle breakdown, promote muscle protein synthesis, and reduce muscle soreness
- Clean energy boost in easy to consume formula
Dosage
- Take 2x scoops with water at any time during the day, best taken in the morning or pre-workout
Price
- $$
5. Optimum Nutrition BCAA Capsules
Next on our list of the best BCAA supplements is Optimum Nutrition BCAA Capsules.
Like Performance Lab, Optimum Nutrition’s BCAA supplement is a pure BCAA product that contains a 2:1:1 ratio of 1,000mg of BCAAs (500mg of leucine, 250mg of isoleucine, and 250mg of valine).
This is a super simple supplement that hits our list because it is made by Optimum Nutrition, one of the top fitness supplement brands in the United States.
Optimum Nutrition BCAA Capsules is a pure blend of BCAAs that can be taken in the morning, or immediately pre or post-workout. Not only will it help aid muscle growth, but it will encourage protein synthesis and post-workout muscle recovery.
For a lower dosage of pure BCAA at an affordable price point, Optimum Nutrition is a great option.
Key Benefits
- Contains a 2:1:1 ratio of 1,000mg of BCAAs (500mg of leucine, 250mg of isoleucine, and 250mg of valine)
- 100% pure BCAA that will aid muscle growth, and post-workout muscle recovery
- Taken in capsule format, chuck them in your gym bag for easy consumption
Dosage
- Take 2x capsules in the morning, or pre/post-workout
Price
- $
6. Thorne Research Amino Acid Complex
Thorne Research Amino Acid Complex is next on our best BCAA supplements list. Unlike other top BCAA supplements, Thorne Research Amino Acid Complex contains a 2:1:1 ratio of BCAAs, alongside other essential amino acids (EAAs).
Thorne Research Amino Acid Complex is clinically validated to support athletes and bodybuilders in repairing muscle tissue, eliminating muscle soreness, and boosting overall lean muscle growth.
Alongside a 2:1:1 ratio of 2,500mg of BCAAs (1,250mg of leucine, 625mg of isoleucine, and 625mg of valine), the BCAA product also contains 650mg L-lysine, and 250mg of L-threonine.
Other EEAs contained in Thorne Research Amino Acid Complex include L-histidine, L-cystine, L-phenylalanine, L-methionine, L-tyrosine, and L-tryptophan.
Alongside BCAAs, this EAA complex helps to supports muscle recovery, reduce muscle soreness, increase energy production, reduce blood sugar levels, support cardiovascular health, and boost connective tissue health.
If you are looking for a BCAA supplement that also contains a healthy balance of EAAs then Thorne Research Amino Acid Complex is an excellent choice.
Key Benefits
- Contains 2,500mg of BCAAs (1,250mg of leucine, 625mg of isoleucine, and 625mg of valine), 650mg L-lysine, and 250mg of L-threonine. Alongside, L-histidine, L-cystine, L-phenylalanine, L-methionine, L-tyrosine, and L-tryptophan
- Supports muscle recovery, reduce muscle soreness, increase energy production, reduce blood sugar levels, support cardiovascular health, and boost connective tissue health
- All-round amino acid support, containing healthy blend of essential and non-essential amino acids
Dosage
- 1x scoop in the morning and 1x scoop post-workout
Price
- $$
7. Cellucor Alpha Amino Performance BCAAs
Next on our list of the best BCAA supplements is Cellucor Alpha Amino Performance BCAAs.
As we have come to expect from the majority of Cellucor products, Cellucor Alpha Amino Performance is packed full of high-quality ingredients, as well as BCAAs that will boost athletic performance during workouts.
Cellucor Alpha Amino Performance contains 5,000mg of BCAAs (2,500mg of leucine, 1,250mg of isoleucine, and 1,250mg of valine), alongside 3,750mg of EAAs (essential amino acids), and 1,750mg of alpha amino acids to aid hydration.
Cellucor Alpha Amino Performance also contains potassium, sodium, magnesium, and phosphorous to boost electrolytes during heavy workouts.
If you are looking for an all-round amino acid supplement that contains a powerful punch of pure BCAAs, EAAs and electrolytes then Cellucor’s Alpha Amino acid complex is for you.
Not only will you support muscle growth, muscle recovery, and protein synthesis, but you will ensure that you combat fatigue during workouts, by keeping hydration levels high.
Key Benefits
- Contains 5,000mg of BCAAs (2,500mg of leucine, 1,250mg of isoleucine, and 1,250mg of valine), alongside 3,750mg of EAAs (essential amino acids), and 1,750mg of alpha amino acids to aid hydration
- Support muscle growth, muscle recovery, and protein synthesis, and combats fatigue during workouts
- All-round amino acid support (containing high dosage of BCAAs, EAAs, and electrolytes)
Dosage
- Take 1x scoop in the morning or pre-workout
Price
- $$
8. BPI Sports Best BCAA
BPI Sports Best BCAA is another top BCAA supplement that could easily sit much higher on our list of the best BCAA suppelements.
BPI Sports Best BCAA contains a 2:1:1 ration of 5,000mg of BCAAs (2,500mg of leucine, 1,250mg of isoleucine, and 1,250mg of valine), alongside a proprietary CLA blend called CLA Matrix. CLA Matrix includes 1,000mg of safflower oil, coconut oil, and CLA.
Alongside providing the body with a clean dose of BCAAs, BPI Sports Best BCAA helps to aid muscle growth, boost metabolic rate to support fat loss, aid athletic performance, and boost muscle recovery.
There aren’t many BCAA supplements that include CLA in their products. CLA helps to block fat storage, speed up metabolic rate, and support muscle growth.
If you are interested in stacking your BCAAs with CLA supplementation then BPI Sports Best BCAA is a great option. It also comes in a variety of great flavor combinations.
Key Benefits
- Contains a 2:1:1 ration of 5,000mg of BCAAs (2,500mg of leucine, 1,250mg of isoleucine, and 1,250mg of valine), alongside a proprietary CLA blend called CLA Matrix. CLA Matrix includes 1,000mg of safflower oil, coconut oil, and CLA
- Supports muscle growth, boost metabolic rate to boost fat loss, aid athletic performance, and boost muscle recovery
- High dosage of BCAAs combines with CLAs for fat loss
Dosage
- 1x scoop pre or post-workout
Price
- $$
9. Kaged Muscle In-Kaged
If you are looking for more than a BCAA supplement, then Kaged Muscle offer a brilliant intra-workout supplement that is packed full of everything you need to fuel your workouts at max capacity.
Kaged Muscle In-Kaged contains a 2:1:1 ratio of 5,000mg of fermented BCAAs, alongside L-citrulline, coconut water powder, taurine, l-tyrosine, and organic caffeine.
This unique blend of natural stimulants, amino acids and electrolytes is a clean energy source and post-workout recovery supplement that will boost athletic performance during workouts, leading to improved muscle building potential.
Kaged Muscle In-Kaged contains an efficacious dosage of pure L-Citrulline for nitric oxide support, as well as beta-alanine for exercise performance support and muscle recovery.
If you are looking for a BCAA supplement that also provides intra-workout and pre-workout support then Kaged Muscle In-Kaged is the perfect option.
Key Benefits
- Contains a 2:1:1 ratio of 5,000mg of fermented BCAAs, alongside L-citrulline, coconut water powder, taurine, l-tyrosine, and organic caffeine
- Kaged Muscle In-Kaged contains an efficacious dosage of pure L-Citrulline for nitric oxide support, as well as beta-alanine for exercise performance support and muscle recovery
- Clean energy source free from artificial flavors, artificial sweeteners, preservatives, colors and harmful substances
Dosage
- 1x scoop pre-workout
Price
- $$
10. BSN Amino X
BSN Amino X is another top BCAA supplement that could sit much higher on our list of the best BCAA supplements.
BSN Amino X contains 10,000mg of amino acids per serving, including 4,000mg of BCAAs (2,000mg of leucine, 1,000mg of isoleucine, and 1,000mg of valine), alongside 3,500mg of alanine, 2,500mg of taurine, and 45mg of arginine.
As well as a complex blend of BCAAs and EAAs, Amino X includes.
BSN Amino X is built to ensure your amino acid levels are topped up for maximum effectiveness during high-intensity workouts. The introduction of Vitamin B6 also supports metabolic rate, helping to aid fat loss.
If you are looking for an amino acid blend that will help you smash workout goals, then BSN’s Amino X is the perfect option. Packed full of 10,000mg of BCAAs and EAAs, your body will be fuelled with nutrients that will enable you to push through plateaus.
Key Benefits
- Contains 10,000mg of amino acids per serving, including 4,000mg of BCAAs (2,000mg of leucine, 1,000mg of isoleucine, and 1,000mg of valine), alongside 3,500mg of alanine, 2,500mg of taurine, and 45mg of arginine
- Includes Vitamin D and Vitamin B6 for metabolism supports
- Clean energy source that will prevent fatigue during intense workouts
Dosage
- 1x scoop pre-workout
Price
- $$
BCAA Supplement Buying Guide
Now that we have completed our list of the best BCAA supplements, it’s time to turn our attention towards our BCAA supplements buying guide.
Here we walk you through how BCAA supplements work, the amino acids that are known as BCAAs, their benefits, and potential side effects.
We also share with you our top tips on BCAA supplementation so that you can maximize the impact of taking BCAA products on your muscle growth, protein synthesis, muscle recovery, and athletic performance.
Let’s dive in.
What Are BCAA Supplements?
BCAA supplements (also known as branched-chain amino acids) are dietary supplements that contain all three essential BCAAs. These include leucine, isoleucine, and valine.
There are twenty different types of amino acids in the body. Eleven of these amino acids are non-essential, meaning your body produces them naturally, whereas nine amino acids are known as essential, which means they must be consumed via food or supplements.
BCAAs are known as essential amino acids, and found in protein-rich foods like eggs, meat and dairy. They are called branched-chain amino acids thanks to their chemical structure.
Branched-chain amino acids promote a number of important benefits on athletic performance.
- Muscle growth– BCAAs are the building blocks of protein, supporting muscle growth, while reducing muscle breakdown
- Muscle recovery – BCAAs help to reduce muscle soreness post-workout, meaning your muscles can recover faster
- Boost energy levels – BCAAs help to reduce fatigue during workouts, meaning you can exercise harder for longer
- Prevent muscle breakdown – BCAAs increase muscle protein synthesis, helping to push the balance in favour of muscle growth, rather than muscle breakdown
How Do BCAA Supplements Work?
BCAA supplements work by increasing levels of BCAAs in your body, so that they are readily available before, during and after your workouts.
BCAA supplements contain the following amino acids:
- Leucine – most of the best BCAA supplements contain a 2:1:1 ratio which is geared towards leucine. Leucine is the most important BCAA as it is a vital component in regulating protein synthesis, promoting skeletal muscle, metabolic rate, and tissue regeneration
- Isoleucine – this important BCAA helps to synthesise proteins, help in producing hemoglobin, control blood sugar levels, and boost endurance and energy. These are all important factors in developing lean muscle mass
- Valine – this final BCAA is important in enhancing energy and endurance, and in helping muscle tissue repair and recover. Valine has also shown to help lower blood sugar levels and increase levels of human growth hormone in the body
Taking BCAA supplements help to increase BCAA levels in the body. This will ensure that your muscles recover post-workout and that you have more energy and endurance during workouts.
Benefits Of BCAAs
There are a host of benefits that you will notice when supplementing with BCAAs. That is why the best athletes, power lifters and bodybuilders all stack BCAAs into their workout supplements.
Here is a breakdown of top benefits of BCAAs.
Promote Muscle Growth
One of the top benefits of BCAA supplementation is the effect that it has on muscle growth. Like whey protein, BCAAs help to facilitate protein synthesis. This means that after a heavy workout, BCAAs help to create pathways in your body that allow muscles to rebuild.
Studies have shown that those who consumed 5.6 grams of BCAAs post-workout (vs a control group) saw 22% great muscle protein synthesis.
With that said, always stack your BCAA supplement with whey protein, as the same study showed that those who took whey protein instead of BCAAs had the most dramatic uplifts in muscle growth.
Reduce Muscle Soreness
Another top benefit of BCAA supplementation is the impact that it has on muscle recovery. One of the main things that holds you back when carrying out a high-impact training program is muscle fatigue (or DOMS – delayed onset muscle soreness).
BCAAs help your muscles recover faster so that you are prepared for your next workout.
Accelerate Fat Loss
BCAA supplementation has been shown to help encourage fat oxidation during exercise. Particularly in those who who lead a glycogen-depleted diet.
One of the major goals of any serious training plan is to build muscle and accelerate fat loss. This is something that BCAA supplements can help with, as it promotes improved body composition and weight loss.
Increase Endurance
BCAAs have shown to improve “time-to-exhaustion” rates in glycogen depleted athletes during testing. That means that when you are carrying out intense physical exercise, BCAAs help you workout harder for longer.
In turn, this helps you to beat training plateaus, encouraging greater chances of muscle growth, and muscle recovery.
BCAA Supplementation Side Effects
The great thing about BCAA supplementation is that BCAAs do not promote any negative side effects if you stick to the correct dosage levels.
It is recommended that you consume between 5-12 grams of BCAAs per day, or between 10-20 grams if you are performing sustained vigorous exercise.
Most BCAA products contain between 5,000-10,000mg per serving which means you can safely consume 1-2 scoops of BCAA powder per day depending on the BCAA brand.
Despite BCAA supplements having no known side effects, people who take too many BCAAs per day have reported unwanted side effects like loss of coordination, headaches, fatigue (caused by increase insulin resistance) and feeling drowsy.
To avoid these side effects, always stick to the recommended dosage of BCAA supplementation.
Best BCAA Supplements Bottom Line
When it comes to building muscle, BCAA supplements offer you a great way to speed up muscle growth, fat loss, and muscle recovery.
This powerful essential amino acid helps to improve endurance during intense workouts, reduce muscle soreness post-workout, encourage greater muscle protein synthesis, and reduce the impact of DOMS.
If you are interested in adding BCAA supplements into your daily supplement routine, we’d advise doing so alongside a solid pre-workout formula, whey protein, and creatine powder.
Check out our list of the best BCAA supplements online now, or head over to BigBlueTest to learn more about the best supplements online.
