There are always new workout supplements that generate a lot of buzz, but branched-chain amino acids have been a long-standing staple of athletes and weekend warriors looking to get the most out of their performance in the gym by building and repairing muscle tissue.
Of the 20 amino acids that make up the proteins found in the human body, three are BCAAS, including leucine, isoleucine and valine. You can find them in meat, eggs and dairy products, but you can also purchase BCAA powder to supplement and increase your level of BCAAs, such as the XTEND Original BCAA Powder.
Most BCAA powders contain 5 grams of BCAAs, but some brands include 7 grams.
The amount or ratio of the three main ingredients can vary between brands, but the most popular and recommended by experts is 2:1:1 of leucine to Isoleucine and valine.
It’s possible to purchase BCAA powder that contains only leucine, isoleucine and valine. However, some brands include other ingredients and amino acids to aid in recovery and muscle growth. Some brands add electrolytes to aid in hydration. More ingredients often result in a higher-priced product.
There is no getting around the fact that pure BCAA powder does not taste very good if mixed in water alone, which is why many brands offer a wide variety of flavors to combat the poor taste.
BCAA powder can be mixed in with water, juice or added to a protein shake. This isn’t a problem if mixing the product in a blender, but some products don’t mix well in water and can be lumpy. This is natural, but some brands have created a BCAA powder that mixes much better.
It’s essential to consider the size of the container, serving size and the number of servings in the container before purchasing BCAA powder because that can vary between brands.
If looking at the price per ounce, that can range from $1-$5, but the average cost $1.50-$2 range, which usually translates to spending $15-$30 for a 30-serving container.
A. BCAAs can be taken any time of day but are most effective for building muscle if taken at least 15 minutes before a workout. This can also increase your energy and stamina during a workout. Some prefer to take BCAA powder after a workout to help aid in muscle recovery.
A. No. What’s great about BCAA powder is that you can take it with or without food. Some people prefer to take it on an empty stomach because that allows them to take effect quicker.
A. Unlike a traditional pre-workout supplement that contains caffeine, most BCAA powder is stimulant-free so that it won’t keep you up at night. Some people have found it beneficial to take BCAA powder before bed to aid in protein synthesis overnight.
What you need to know: This contains 7 grams of BCAAs, comes available in 15 different flavors and contains electrolytes to help keep you hydrated throughout your workout.
What you’ll love: Containing no sugar, calories or carbs, this BCAA powder helps muscle growth. In addition to the three BCAAs, this also contains glutamine, further aiding in muscle recovery.
What you should consider: This product does contain ingredients other than BCAAs to help aid in recovery and hydration, so be sure to check the label before purchasing.
Where to buy: Sold by Bodybuilding.com, Amazon and iHerb
What you need to know: Available in multiple flavors and at a budget-friendly price point, this BCAA powder can help aid in muscle recovery, increase endurance and help you achieve your fitness goals.
What you’ll love: With 5 grams of BCAAs, this product contains zero calories, no sugar, no carbohydrates and it's gluten-free. It can promote lean muscle growth and help prevent muscle breakdown after intense workouts by providing an additional fuel source.
What you should consider: Opinions can vary about the taste of various flavors.
Where to buy: Sold by Bodybuilding.com, Amazon and iHerb
Optimum Nutrition Instantized BCAA Powder
What you need to know: This BCAA powder is instantized, which means that it’s easy to mix in water, juice or your pre or post-workout shakes.
What you’ll love: These 5 grams of BCAAs can jumpstart protein synthesis before, during or after a workout. It can help to build muscle, prevent soreness and increase endurance.
What you should consider: Some customers feel the unflavored product is much too harsh and recommend the flavored varieties.
Where to buy: Sold by Bodybuilding.com, Amazon and iHerb
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Ryan Dempsey writes for BestReviews. BestReviews has helped millions of consumers simplify their purchasing decisions, saving them time and money.
