← The FormularyMuscle & performanceBCAAs
Also known as Branched-chain amino acids, leucine / isoleucine / valine, 2:1:1The most oversold category in sports nutrition, with one narrow real use.
Whole protein contains BCAAs and everything else. If you are hitting your protein target, isolated BCAAs are close to useless and every honest review says so. The narrow case where they earn their place: training fasted, sessions running past ninety minutes, or a genuine stretch of low protein intake. We sell them for that and say so on the page.
Three of the nine essential amino acids, sold separately from the rest.
Leucine activates mTOR, the switch for muscle protein synthesis. Without the other six essential amino acids present, that signal has limited material to work with.
Leucine signals the muscle to start building. The other two are largely along for the ride.
Fasted trainers, long sessions, low-protein stretches. Almost nobody else.
Sipped during training rather than swallowed in one go.
Honestly, very little you could feel. Flavoured water that is doing slightly more than nothing.
Look for trials in FED subjects. BCAA studies in fasted or protein-deficient people say nothing about someone eating 150 g a day.
Read the labelNothing meaningful for most people — the real risk is spending money on something a scoop of protein already does. The exception: anyone with maple syrup urine disease cannot metabolise BCAAs and must avoid them entirely.
Evidence grades describe how well an ingredient is studied — A well-supported, C emerging — not a promise of results. Educational, not medical advice. Doses are typical ranges; follow the label on the product.