Branched chain amino acids (BCAA’s) supplements have grown into a multi-million dollar industry, based on that they are essential nutrients that we need in order to increase and support muscle growth. Our muscles burn them for energy, both during, and after a workout.
In this article I am going to discuss ways to help you choose the best BCAA supplement, and give you my top 5 BCAA supplements based on extensive research and testing I have done over the years.
However, before we discuss BCAA supplements let’s explore what BCAAs are and gain a better understanding of their role and the benefits they offer.
Understanding BCAAs: The Essential Amino Acids
BCAAs consist of three essential amino acids: leucine, isoleucine, and valine, which are grouped together because they are the only three amino acids to have a chain that branches off to one side.
BCAA supplements are growing in popularity year after year and here are some of the reasons why:
- They help prevent muscle breakdown during intense workouts.
- They enhance muscle growth.
- They reduce muscular fatigue.
- They reduce muscle soreness.
- They support liver function.
Like all amino acids, BCAAs are building blocks your body uses to make proteins, and are considered essential because your body cannot make them, unlike non-essential amino acids.
The Importance of Quality in BCAA Supplements
When choosing a BCAA supplement, the main thing you need to consider is the quality of the supplement. Choosing high-quality and reputable supplements is important for several reasons.
Here are some of these reasons:
Safety: High-quality supplements are manufactured following strict quality control standards. Poor-quality supplements may pose health risks due to the inclusion of unwanted substances.
Efficiency: High-quality supplements contain the specified amounts of active ingredients, providing the desired health benefits. Lower quality or poorly formulated supplements may not deliver the intended effects.
Third-Party Testing: Some high-quality supplement manufacturers subject their products to third-party testing by independent laboratories. You should look for supplements that display certifications from reputable third-party testing organizations.
Accurate Labelling: Reputable supplement manufacturers provide accurate and transparent labelling. Less reputable supplement manufacturers may have inaccurate or misleading labels, which can lead to improper dosing and potentially negative health effects.
Avoiding Contaminants: Low-quality supplements may contain contaminants, allergens, or undisclosed ingredients. Choosing a supplement from a trustworthy source reduces the risk of exposure to harmful substances.
Manufacturing Standards: Reputable probiotic manufacturers follow Good Manufacturing Practices (GMP) and having quality assurance processes in place to guarantee the safety of their products.
To help you choose a high quality BCAA supplement, I have done a lot of research and testing on a variety of BCAA supplements and have identified the top products that provide the safest and best results.
I am going to give you my top 5 BCAA supplements based on this research and testing but firstly I am going to give you a list of foods that contain BCAAs.
High Protein, High BCAA Foods
BCAAs are available in a variety of food sources, meaning BCAA supplements are not needed for most people. Foods high in protein will also provide your body with other important nutrients that BCCAs supplements lack.
Foods with the best source of BCAAs include:
- Chicken breast (100g serving) – 5.5g BCAAs
- Canned tuna (100g serving) – 4.6g BCAAs
- Ground beef (100g serving) – 4.5g BCAAs
- Salmon (100g serving) – 4g BCAAs
- Whey protein powder (1 scoop 25g) – 5.9g BCAAS
- Pea protein powder (1 scoop 25g) – 4.5g BCAAs
- Eggs (3 eggs) – 3.9g BCAAs
- Lean Turkey (100g serving) – 3.2g BCAAs
An ideal amount of BCAAs when work out is between 5g and 20g depending on what you are trying to achieve. If you are an athletes or extremely active aim for around 20g.
As you can see from above most people will reach their recommended daily amount of BCAAs from the food they eat alone.
However, most of the foods high in BCAAs are not suitable for vegans or vegetarians, so sometimes people might lack BCAAs in their diet and require supplements.
Fortunately, there are many high quality BCAA supplements available and here are my top 5.
Top 5 BCAA Supplements
1. Optimum Nutrition Gold Standard BCAA TRAIN + SUSTAIN
Optimum Nutrition Gold Standard BCAA Train + Sustain is my top BCAA supplement and is also Amazon’s choice, which means it is a highly rated and well price product.
Here are some of the reasons why it is highly rated:
- Optimum Nutrition is one of the most reputable brand in the nutrition industry and supplies only the highest quality supplements.
- It contains 5g of BCAAs in each serving to enhance muscle growth, prevent muscle breakdown and reduce muscular fatigue.
- It contains 374 mg of Electrolytes, 200 mg of Rhodiola and 2.6 g of L-Leucine in each serving.
- Includes Vitamin C and zinc to support the normal function of the immune system.
- It has a combination of carefully selected ingredients including magnesium to support the reduction of tiredness and fatigue*
- Available in 5 great tasting varieties.
- It is safe for use and follows the Official Journal of the European Union – COMMISSION REGULATION (EU) No 432/2012 of 16 May 2012.
2.Warrior Amino Blast BCAA Powder
Warrior Amino Blast BCAA powder is a highly rated BCAA supplement that I have used on many occasions to maximize my workout results.
Here are some of the reasons it is so highly rated:
- Warrior Rage is a very highly reputable brand and supplies only the highest quality supplements.
- It contains 5g of BCAAs in each serving to enhance muscle growth, prevent muscle breakdown and reduce muscular fatigue.
- It contains added energy to enhance your workout and help you to focus.
- Amazing value for money, costing only 30p per serving.
- Suitable for vegans and vegetarians.
3.Applied Nutrition BCAA Amino Hydrate Powder
Applied Nutrition BCAA amino hydrate powder is another high quality BCAA supplement and highly rated for the following reasons:
- Applied Nutrition is a very highly reputable brand and supplies only the highest quality supplements.
- BCAA amino hydrate powder can be used as a recovery drink after workout. It provides your body with re-hydrating electrolytes and salts.
- It contains 5g of BCAAs in each serving to enhance muscle growth, prevent muscle breakdown and reduce muscular fatigue.
- Applied Nutrition test their products to the standard required for professional athleticism and are trusted by elite athletes.
- Available in 7 great tasting flavours, ranging from Lemon & Lime to Fruit Burst.
4.Life Extension BCAA Capsules
Life Extension BCAA capsules are my top rated BCAA capsules and are a very high quality supplement.
Here are some of the reasons why they are highly rated:
- Life extension is a natural brand that provides supplements based on scientific research.
- Suitable for vegetarians.
- Contains 1200mg L-Leucine, 600mg L-Isoleucine and 600mg L-Valine.
- Amazing value for money costing only 30p per serving.
- Capsule form making them convenient and easy to take.
- They are GMP-approved, which means that they are made with Good Manufacturing Practices.
- 30 days money back guarantee.
5.WeightWorld 2:1:1 BCAA Tablets
WeightWorld 2:1:1 BCAA Tablets are another high quality and highly rated BCAA capsule.
Here are some of the reasons why it is highly rated:
- All Weightworld products are made using high quality ingredients and have gone through intensive research.
- At a ratio of 2:1:1, it contains 1000mg L-leucine, 500mg L-Isoleucine & 500mg L-Valine per serving.
- It also contain vitamin B12 & B6 that aid with the absorption of the BCAA.
- Capsule form making them convenient and easy to take.
- Suitable for vegans and vegetarians.
- They are GMP-approved, which means that they are made with Good Manufacturing Practices.
- 90 days money back guarantee.
Best Time to Take BCAA Supplements
When It comes to deciding the best time to take BCAA supplements, firstly you need to figure out what your training goals are and how you want your body to benefit from taking the supplements.
It’s best to take BCAAs before or during your workout, as many BCAAs come in a pre-workout, or an intra-workout blend. However you can also get BCAAs for after a workout as well.
Pre-workout and intra-workout
Taking BCAAs before or during a workout delays fatigue by limiting the amount of tryptophan entering the brain. Tryptophan is used by your brain to produce serotonin, which contributes too fatigue if you get too much of.
It is best to take BCAAs 15 to 20 minutes before a workout, as the take approximately 30 minutes for them to peak, so they will kick in when your body needs them the most, to reduce muscle fatigue.
By taking BCAA supplements before or during a workout, they will also work as an additional source of energy for your muscles after your glucose levels reduce.
Post-workout
After a workout, your body needs protein for building muscle and reducing the breakdown of your muscles. Taking BCAAs after a workout helps to speed up muscle recovery and reduce muscle breakdown.
Other High Quality Supplements
BCAA supplements are amazing supplements for increasing muscle mass and speeding up recovery.
However, there are many other supplements available that are also essential for getting maximum results from every workout.
Here is a list of supplements I use to help build lean muscle:
- Whey Protein Powder
- Creatine
- Pre-Workout
- Glutamine
- Multivitamins
- Fish Oils
I have written articles on each of the supplements listed above going into detail about what they are and the benefits they provide.
In the articles I have provided a list of my top 5 supplements for each supplement that I have conducted from extensive research and testing.
Here is a list of the related articles:
- Top 5 Whey Protein Powders to Build Lean Muscle
- Benefits and Side Effects of Creatine Monohydrate
- Boost Your Performance: Top 5 Pre Workout Supplements
- Unlock Your Fitness Goals: Benefits of Beta-Alanine Supplements
- Maximizing Muscle Recovery and Performance with Glutamine Supplements
- Top Up Your Good Fats: Top 5 Fish Oil Supplements
Conclusion: Elevating Your Fitness Journey with BCAAs
BCAA supplements, known for preventing muscle breakdown, enhancing growth, and reducing fatigue are becoming increasingly popular in the fitness industry.
I have conducted testing and researched to carefully select my top 5 supplements which promise safety and to produce optimal results.
While a balanced diet can often meet BCAA needs, supplementation is beneficial for people with dietary restrictions or for people performing extreme physical activity.
Combining BCAAs with other supplements such as whey protein, creatine, glutamine, multivitamin and fish oil supplements can enhance its benefits, supporting muscle growth and recovery.
If you have any questions about BCAASs or any of the supplements listed above. Leave a comment in the comments section below and I will be happy to answer them.
No matter your preference, this list is bound to have a great BCAA supplement for you.