Whether you attend classes at a boutique fitness studio or workout flying solo at the gym, no matter where you exercise, you may find people taking supplements before and after their workouts. 

A personal post-workout favorite of mine would be BCAAs, or branched-chain amino acids. You may be wondering, “BCAA: What is that?” Here’s everything you ever wanted to know about branched-chain amino acids.

BCAA: What is it?

BCAASs, or branched-chain amino acids, are a type of amino acid. There are 20 different amino acids the body needs. Nine of these 20 are considered essential, which means the body can’t make them on its own. The good news is that if you eat a pretty well-rounded diet, the body can produce the other 11 all on its own. However, the other nine must be obtained through the diet.

Of the nine essential amino acids, three are considered branched-chained amino acids. That means they have an aliphatic side chain with a branch, hence the name branched-chain amino acids. Basically, they look like little branches.

The importance of branched-chain amino acids

Okay, so why are they important? Branched-chain amino acids are essential nutrients that help support muscle metabolism and are important for building muscle tissue. This is why you will see many athletes, myself included, taking them post-workout. 

The three main branched-chain amino acids are isoleucine, leucine, and valine. These can be found in protein-rich foods such as dairy products, eggs, and meat — but they’re also popular dietary supplements sold primarily in powder form, though I prefer capsules if you can find them. According to the National Academy of Sports Medicine (NASM), these supplements are often marketed as muscle-building supplements.

Benefits of BCAAs

What are the benefits of BCAAs? Well, first and foremost, BCAAs are crucial in muscle protein synthesis, which is just a fancy term for the process that allows your body to build new muscle, explains Nolwen Cameron, NASM-certified personal trainer and team member at My Phenom Fitness. By supplementing with BCAAs, you can potentially enhance muscle growth over time.

For example, out of the three branched-chain amino acids, leucine activates a certain pathway in the body that stimulates muscle protein synthesis, which is the process of making muscle. However, it’s important to note that while BCAAs play an important role in building muscle, muscles require all of the essential amino acids for the best results.

Another benefit of taking branched-chain amino acids or BCAAs, is the potential to help decrease muscle soreness after a workout. BCAAs have also been shown to decrease muscle damage, which may help reduce the length and severity of delayed onset muscle soreness (DOMS).

Lastly, BCAAs may help reduce exercise-induced fatigue, shares Cameron. “They can give you an energy boost during workouts, so you can push harder and longer,” she says.

Which foods contain BCAAs?

Branched-chain amino acids are found in protein-rich foods and whole protein supplements. As with most things in life, it’s best to get what you need through complete protein sources as you’re getting so much more than just the BCAAs themselves. (Think of things like minerals, nutrients, and vitamins.)

Some great whole foods sources that contain BCAAs include canned tuna, chicken breast, and dairy products like eggs, greek yogurt, milk, and Parmesan cheese. BCAAs can also be found in fish, ground beef, ground turkey, pea protein powder, poultry, salmon, and whey protein powder. Some plant foods such as chickpeas, lentils, nuts, seeds, tofu, and whole grains all contain moderate amounts of BCAAs.

However, if you are concerned you’re not getting enough protein and therefore BCAAs in your daily routine, you can always supplement. Just make sure to ask a medical professional before adding a new supplement to your routine.

Who should take BCAAs?

If you’re wondering whether or not you should take BCAAs, they are good for certain groups in particular. According to NASM, vegan and vegetarian athletes who consume a lower-protein diet may want to consider a BCAA supplement. Additionally, endurance athletes with high training volumes who consume a lower-protein diet may also want to consider supplementing with BCAAs.

Cameron reminds us that BCAAs are not just for bodybuilders or elite athletes. “They can be beneficial for anyone who’s physically active and wants to improve their performance and recovery, so if you are trying to build muscle, BCAAs could be your new best friend,” she says. “Thanks to their role in muscle protein synthesis, they could help aid in muscle growth.”

If you frequently engage in intense or prolonged workouts, BCAAs can also be a game-changer, notes Cameron, as they can help combat fatigue, reduce muscle breakdown, and speed up recovery.

The bottom line on BCAAs or branched-chain amino acids 

BCAAs or branched-chain amino acids are essential nutrients that help support muscle metabolism and are important for building muscle tissue. They can also help decrease muscle fatigue during a workout and reduce muscle soreness (DOMS) post-workout. 

If you already eat a fairly well-rounded diet teeming with protein-rich foods, you’re probably already consuming enough BCAAs on the daily — but if you have concerns, you can always supplement with a reputable BCAA supplement.