Branched chain amino acids (BCAAs) are three essential amino acids (leucine, isoleucine, and valine) not produced by the human body.
Since the body can only obtain BCAAs through adequate nutrition, a daily sufficient BCAA intake should be a staple in every athlete and bodybuilder's diet. Their endurance-enhancing, anti-catabolic properties make them useful when you're trying to maintain muscle mass in periods of fasting, extreme dieting, or aerobic sporting competitions.
BCAA diet vs. supplements
Everybody needs BCAAs in his or her diet. You can achieve that with a proper nutrition regimen. A balanced meal plan should be your main foundation and no supplement use is going to make up for bad or ill-informed eating habits. However, there are certain times when supplementation is beneficial and more convenient than whole foods.
Amino acids in supplements are easily digested, and provide immediate support. Whether you're an amateur or professional athlete, consuming a sufficient amount of BCAAs can improve your physical performance.[4]
Benefits
Leucine, valine, and isoleucine are the three BCAAs. Image courtesy of Muscle Gauge (makers of BCAA Extended Performance)
Countless studies evaluated the role and benefits of BCAAs in the human body, demonstrating its effect on immunity, mainting muscle mass, weight loss, and more.
Boosts immunity
If you're feeling a little under the weather, there's no hiding the fact that your athletic performance will suffer. The American Society for Nutrition investigated the essentiality of BCAAs to the immune system. Supplementing amino acids help boost immune function in post-surgical patients. BCAAs also helped shorten their recovery period.[5]
Protein synthesis
Gaining or maintaining muscle mass while under extreme conditions (extreme dieting or exercising) is a concern for most athletes. In a study published in the journal, Current Therapeutic Research, 16 healthy male athletes were divided into two groups. Both engaged in a hypertrophic resistance exercise regimen for up to 10 weeks and given a whey supplement or combination of whey, glutamine, and BCAAs. Both groups followed a specialized protein diet. At week 10, the combination-supplement group had gained significantly more muscle mass and experienced improved exercise performance compared to the whey group. Even by week five, the second group already gained a significant amount of fat-free mass.[6]
Fat loss
There's a strong correlation between muscle mass and fat loss. It's really simple: the bigger your muscle mass, the more fat you'll burn when at rest. While we love high-protein, lower-carbohydrate diets, realize that BCAAs do count as calories, so they should be included in your macronutrient tracking!
YES, Pure BCAA Supplements are Keto-Diet Friendly!
...as long as there's no other amino acids like glutamine, citrulline, glycine, or alanine added! Watch Mike as he tests BCAAs in both the 2:1:1 and 4:1:1 ratio with his blood ketone levels below:
For athletes and bodybuilders
It is no secret that after resistance training, or any strenuous physical activity, muscle catabolism is activated. Supplementing with BCAAs before and after exercise has beneficial effects on reducing muscle breakdown and promoting protein synthesis.[7] Furthermore, supplementation was found to be useful for muscle recovery following exercise.[8]
Finally, BCAA supplementation was linked to a rise in leptin, the hormone that regulates satiety levels.[9] This is mainly beneficial for weight loss purposes.
Recommended dosage
The dosage is body weight dependent:
- Under 150 lbs: 3g to 9g per day
- Over 150 lbs: 5g to 15g per day
Forms
BCAAs are available in two forms: pills and powder. Although amounts are the same, powders have some advantages over capsules.
With powder, you have more dosage control and can adjust the dose according to your personal needs. Also, powder amino acids can be easily mixed with smoothies and other beverages.
Considerations
At least 30% of a BCAA supplements' content should consist of the amino acid leucine.[10]
An upper limit for these amino acids is set at 35g per day.[11]
Click on our leucine category if you would like to see products that contain only L-leucine.
Should I take BCAAs when Bulking?
There's not a whole lot of argument on BCAAs when it comes to dieting and endurance sport. For these cases, they work, and if you can afford them, take what you can as directed.
The bigger question is whether or not you should take them while bulking.
While there are definitely potential benefits of doing so, we feel that this is an unnecessary and cost-ineffective step. By the very definition of "bulking", you should be eating big and consistently. Your body should constantly be receiving protein via your meals and protein supplements, the aminos therein will metabolize throughout the day.
With a proper bulking diet taken into consideration, we don't feel it is responsible to recommend BCAAs to most bulkers. Save your money and go buy some steak and eggs or whey protein. Or save your BCAAs for your next diet cycle.
Two notable exceptions are:
- You have a massive budget and don't care - you want to keep BCAAs in your bloodstream at all costs
- You cannot work out with food in your stomach at all. In that case, take BCAA before, during, and just after your workout.
These points can be argued all day long, but we are PricePlow, and we're not going to recommend anything you don't need. Save your money, eat quality protein-based foods, and don't worry too much about this during a bulk.
Side effects
BCAAs are deemed safe for most of the population. The exception is for individuals who suffer from amyotrophic lateral sclerosis (ALS, also commonly known as Lou Gehrig's disease), branched-chain ketoaciduria, and chronic alcoholism.
Food sources
Food sources that are rich in protein are usually the best BCAA sources, including chicken breast, lean beef, tuna, and peanuts.[2]
| Food Source | Serving Size (raw) | Food Source | Grams of Protein (total) |
|---|---|---|---|
| Chicken breast | 6 oz. | 36g | 6.6g |
| Lean beef | 6 oz. | 36g | 6.2g |
| Tuna | 6 oz. | 33g | 5.6g |
| Peanuts, roasted | 6 oz. | 12g | 6.8g |
| Whole egg | 1 egg | 6.3g | 1.3g |
Metabolism
BCAA metabolism during exercise was first established through animal studies. Researchers from the department of nutrition and food science at Ochanomizu University in Japan observed that rats in a fasted or intense-exercise state had elevated BCAA metabolism rates compared to rats in a rested state.[3]
These early rat-based studies triggered the curiosity of sports scientists regarding human BCAA intake and supplementation, and the crossover has been extremely successful.
Our preferred BCAA product is Scivation Xtend. It has a good amount of leucine (in a 2:1:1 leucine:isoleucine:valine ratio), electrolytes, B vitamins, zero carbohydrates - and tastes phenomenal. Blue raspberry and watermelon are house favorites.
References
- John T. Brosnan, Margaret E. Brosnan; The Journal of Nutrition, "Branched-Chain Amino Acids: Enzyme and Substrate Regulation;" December 2013
- USDA National Nutritient Database for Stanadard Reference
- Kobayashi R., et. al.; Journal of Nutritional Science and Vitaminology; "Hepatic branched-chain alpha-keto acid dehydrogenase complex in female rats: activation by exercise and starvation;" June 1999
- Choi S., et. al.; Amino Acids; "Oral branched-chain amino acid supplements that reduce brain serotonin during exercise in rats also lower brain catecholamines;" November 2013
- Phillip C. Calder; The Journal of Nutrition; "Branched-Chain Amino Acids and Immunity;" January 2006
- Carlon M. Colker; Current Therapeutic Research; "Effects of supplemental protein on body composition and muscular strength in healthy athletic male adults;" November 1999
- Yoshiharu Shimomura, et. al.; The Journal of Nutrition; "Exercise Promotes BCAA Catabolism: Effects of BCAA Supplementation on Skeletal Muscle during Exercise;" June 2004
- Yoshiharu Shimomura, et. al.; The Journal of Nutrition; "Nutraceutical Effects of Branched-Chain Amino Acids on Skeletal Muscle;" February 2006
- Mi-Jeong Lee , Susan K. Fried; Endocrinology and Metabolism; "Integration of hormonal and nutrient signals that regulate leptin synthesis and secretion;" June 2009
- Mero A., Sports Medicine; "Leucine supplementation and intensive training;" June 1999
- Elango R., et. al.; American Journal of Clinical Nutrition; "Determination of the tolerable upper intake level of leucine in acute dietary studies in young men;" October 2012
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Aug 09, 2021 
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Arms Race Nutrition Basics: Enhance Your Supplement Stack
The Arms Race Nutrition Basics line is here, providing you with extra citrulline, creatine, glutamine, and an EAA/BCAA supplement to boost workouts! -
Aug 09, 2021 
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ARMS RACE NUTRITION BASICS -
Jul 28, 2021 
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JUICED AMINOS FORMULA REVEALED | ANIMAL EAA / BCAA -
Jul 19, 2021 
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FLAVOR OF THE SUMMER | SOUR PATCH KID PINEAPPLE GHOST LEGEND & BCAA -
Jul 08, 2021 
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CORE ABC | PATRIOT POP FLAVOR -
Jul 08, 2021 
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Core ABC Patriot Pop: Boost Your Workout with a Bomb
Core Nutritionals released a PATRIOT POP flavor of CORE ABC, their advanced BCAA supplement, on the 4th of July in 2021. Learn about the Pop here! -
Jun 09, 2021 
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5% Nutrition’s All Day You May STARRY BURST Flavor – Only While Supplies Last
5% Nutrition has a limited edition flavor for Memorial Day 2021 - STARRY BURST All Day You May! Get in on it soon, when it's gone, it's gone! -
Jun 08, 2021 
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ICED TEA LEMONADE Ghost Amino! | Ghost Lifestyle Flavor Restock -
Apr 04, 2021 
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Best LEG DAY Flavor?! NutraBio Leg Day Review -
Mar 30, 2021 
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WHAT YOU NEED, NO BELLS OR WHISTLES | Animal Fury Breakdown -
Mar 15, 2021 
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Cold Brew Coffee BCAA? Myprotein Essential BCAA Review -
Mar 01, 2021 
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Core Intra Reformulated! Core Nutritionals Intra Workout Supplement -
Feb 27, 2021 
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NUTRABIO'S LEG DAY | INGREDIENT AND PROTOCOL EXPLAINER -
Dec 30, 2020 
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ioWhey Protein | A Superior Form of Whey Protein? -
Dec 30, 2020 
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Alpha Prime Supps EAA+Hydro | A Comprehensive Amino Acid Supplement -
Dec 09, 2020 
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RAW Nutrition EAA | Your Guide To Essential Amino Acids! -
Dec 01, 2020 
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ioPea Protein | Best Plant Protein Source -
Nov 09, 2020 
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What's The Best Ghost BCAA V2 Flavor?! -
Oct 29, 2020 
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GHOST BCAA V2 | What's Changed? -
Oct 11, 2020 
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Ghost BCAA V2: Better Formula, Lower Price
Ghost BCAA V2 contains seven grams of BCAAs per serving, along with a hefty dose of AstraGin to boost absorption. It's also dropping in six new flavors! -
Oct 06, 2020 
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Kaged Muscle PLANTEIN | Can A Vegan Protein Be Better Than Whey? -
Sep 24, 2020 
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Core Nutritionals CORE POST Review | The Ultimate Recovery Supplement -
Jul 14, 2020 
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No Blue Raspberry Tastes Like THIS | Kaged Muscle In-Kaged Blue Raspberry Review -
May 01, 2020 
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Apple Pear BCAA?! SteelFit Steel Fuel (vs. Lemon Lime) -
Apr 16, 2020 
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LIVE FROM SONIC DRIVE IN | Ghost Lifestyle Amino Cherry Limeade -
Mar 13, 2020 
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NutraBio Intra Blast New York Punch – The BEST Flavor – Goes Worldwide!
New York Punch Intra Blast was originally exclusive to Natural Body Inc, but this flavor was just TOO GOOD to keep from the rest of the world! -
Mar 10, 2020 
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Myprotein THE EAAs: Hydrate, Recover, and Refuel
Myprotein recently came out with The Pro Range, and Myprotein's The EAAs formula brings power AND a great price! Read more to see what it's all about! -
Feb 28, 2020 
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Exercise In A Pill? | Mike's MitoBurn BAIBA Review -
Feb 05, 2020 
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PEScience Sour Green Apple! (Prolific, High Volume, & Amino IV) -
Jan 16, 2020 
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Modern BCAA is BACK: The Formula, The Flavors, The LEGACY
Modern BCAA+ has made its return, and it's no fluke! Some of the team from USPLabs got the band back together and are re-launching this cult hit! -
Jan 09, 2020 
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Modern Sports Nutrition vs USP Labs | ModernBCAA Taste Test -
Jan 09, 2020 
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PEScience Goes Sour… Sour Green Apple! (In 4 Products)
PEScience has released Sour Green Apple for their three sports nutrition series supplements (Prolific, High Volume, and Amino IV)! -
Dec 30, 2019 
Blog Post
NutraBio Knocks Out the Decade with New York Punch Alpha EAA!
NutraBio closes the decade in style, taking the best new supplement of the year and adding the best new flavor of the year: New York Punch Alpha EAA! -
Dec 29, 2019 
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NutraBio Alpha EAA New York Punch REVIEW! -
Nov 27, 2019 
Giveaway Contest
GIVEAWAY ALERT! -
Nov 23, 2019 
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Ghost Amino Welch's Grape Juice - BLIND Taste Test. Same Flavor?! -
Nov 20, 2019 
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Myprotein THE Amino Boost Review (FOUR FLAVORS) -
Nov 20, 2019 
Giveaway Contest
Today, we’re happy to introduce you to @UXOSupplements, a veteran run and owned brand that wants... -
Nov 13, 2019 
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BAIBA: Ingredient Generates Exercise in a Pill?! | Shawn Wells Podcast -
Oct 23, 2019 
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Modern BCAA is BACK: Now Owned by Modern Sports Nutrition -
Oct 14, 2019 
Giveaway Contest
Let’s kick off this Monday with a @nutrexresearch giveaway! -
Oct 08, 2019 
Giveaway Contest
HERE'S YOUR CHANCE!⠀ -
Sep 20, 2019 
Giveaway Contest
GIVEAWAY TIME!⠀ -
Aug 28, 2019 
Giveaway Contest
Giveaway time! -
Aug 26, 2019 
Giveaway Contest
Alright nation we’re throwing a giveaway with the bros at @darksidesupps in honor of their... -
Jun 28, 2019 
Blog Post
NutraBio Goes Grape! Grape Berry Crush Supplement Flavors Expand
NutraBio has launched a fantastic grape supplement flavor system named Grape Berry Crush! It's in the sports supplement line, and brings it SWEET! -
Jun 24, 2019 
Blog Post
Ghost Amino V2 Improves the EAA Innovation for Ghostly Gains!
Ghost Amino V2 is the full-spectrum essential amino acid supplement from Ghost Lifestyle with MONSTER doses and huge flavors. Save 20% with PRICEPLOW! -
Jun 22, 2019 
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Ghost Amino V2 Review | Essential Amino Acids Evolved -
Jun 20, 2019 
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Why Guy Cisternino Joined MFit Supps in 2019 -
Jun 14, 2019 
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NutraBio NATURAL Strawberry Lemonade BCAA/EAA Review -
Jun 07, 2019 
Blog Post
NutraBio Alpha EAA Now in Grape Berry Crush
The best-feeling intra workout supplement on the market, NutraBio Alpha EAA, is now available in the instant-legendary flavor, Grape Berry Crush! -
Jun 05, 2019 
YouTube Video
Diced Pineapple! NutraFX Amino Hero Review | EAAs & 4:1:1 Leucine! -
May 31, 2019 
Blog Post
NutraBio Natural Series Expands with Strawberry Lemonade
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BCAA Deals
The following hot deals are still active:
See our BCAA Deals
- Jan 19, 2025Purus Labs Everyday Amino hit the Hot Deals page:
- 30 Servings - Strawberry Lemonade is on sale for $7.20 at Natural Body Inc!
BCAA Price Alerts
The following price alerts are still active:
- Mar 26, 2025GHOST BCAA 30 Servings (only Sour Patch Kids Blue Raspberry) dropped by 20.7% to $23.79 at Amazon
- Mar 25, 2025GHOST BCAA 30 Servings (only Sour Patch Kids RedBerry) dropped by 15% to $23.79 at Amazon
- Mar 24, 2025Xtend Original 90 Servings (only Lemon Lime Squeeze) dropped by 7.1% to $45.49 at Muscle and Strength
- Mar 20, 2025EVLution Nutrition BCAA 5000 30 Servings (only Furious Grape) dropped by 37.2% to $13.19 at iHerb.com
- Feb 24, 2025Xtend Original 90 Servings (only Fruit Punch) dropped by 24.6% to $48.99 at DPS Nutrition
- Feb 24, 2025Xtend Original 90 Servings (only Strawberry Kiwi Splash) dropped by 11.3% to $48.99 at DPS Nutrition
- Aug 23, 2024GHOST BCAA 30 Servings (only Lemon Crush, Sour Patch Kids Watermelon) dropped by 20% to $22.40 at Ghost Lifestyle
- Jan 10, 2024PEScience Amino IV 60 Servings dropped by 9.1% to $42.50 at PEScience
- Jun 22, 2023PEScience Amino IV 30 Servings (only Orange Dreamsicle) dropped by 15% to $25.50 at PEScience
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Mar 17, 2022Whoa! BLUEBERRY GINGER LEMONADE Performax Labs Eamino Max
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Jun 08, 2021ICED TEA LEMONADE Ghost Amino! | Ghost Lifestyle Flavor Restock
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