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Which BCAA powder is best for you? Here are 4 of the best BCAA powders and some extra information about one of the world’s favourite sports supplement.
Our top picks
Vegan
USN
USN Nine Aminos Pineapple 330g
€33.00
Vegan
USN
USN BCAA +EAA Blue Raspberry 400g
€46.00
Vegan
Xtend
Xtend Original BCAA 30 Servings - Watermelon Explosion 423g
€36.00
If you’re looking at getting into using BCAA powder, you might be feeling a little overwhelmed about the amount of choice you have, and how to choose which is right for you.
Well, don’t worry. We’ve put together everything you need to know right here.
What is BCAA?
BCAA stands for branched-chain amino acid, and it refers to three amino acids that are considered ‘essential’ for your health. These are valine, leucine and isoleucine.1
Amino acids are molecules that combine to form proteins, and your body needs proteins for a number of reasons, including to give you energy, to make hormones and to build and repair your muscles.2
Of the 20 amino acids that make up the proteins in your body and in the foods that you eat, 11 can be made by your body as the current literature states. Research currently highlights that these are called non-essential since you don’t need to actively do anything to get enough of them.1,3 However, the remaining nine are referred to as ‘essential’ because you need to get them through what you eat3 – and BCAAs are thought to represent three of these.1
What foods contain BCAAs?
The good news is that there are a number of different foods that can contain BCAAs, and by following a diet that’s quite high in proteins, you should be able to get enough to support optimal health.2
You can find BCAAs in food like:4
- meat, poultry and fish
- eggs
- dairy products, such as milk and cheese
- cereals, potatoes and starch
- nuts and seeds
- soy products like tofu and tempeh
- legumes, including beans, lentils and peas
- quinoa
How much BCAA is recommended?
It’s been suggested that the recommended dietary allowance (RDA) for sedentary adults should be:5,6
- 45mg per kg of weight for leucine
- 22.5mg per kg of weight, per day of both isoleucine and valine
Researchers believe these amounts should increase if you have an active lifestyle.5,6
Our favourite BCAA powders
If you’re an athlete, a fitness fanatic or even if you just live a very active lifestyle, you might want to consider BCAA supplements with guidance from a medical professional of course.
BCAA supplements may be used by people who want to make sure that they’re getting enough protein to support and nourish their muscles before, during and after exercising so that they can be reassured that their muscles will recover well.7
Let’s take a look at some of the best BCAA powders currently on the market.
USN’s pineapple flavoured BCAA powder offers you a full spectrum drink that contains all nine essential amino acids.
This powder’s blend is specially formulated to ensure you receive all the hydration you need with added coconut water powder and electrolytes. It’s also stimulant-free, so you don’t need to worry about getting the jitters.
As well as being suitable for vegetarians and vegans, it’s also available in grape fizzy pop and jellybean flavour for an extra sweet treat.
This very popular BCAA powder has zero sugar, making it an ideal choice for you if you’re on a low-carb, healthy eating plan.
Providing 5g of amino acid per serving, it’s specially formulated with added caffeine to help reduce fatigue and give you an extra boost during your workouts.
Suitable for vegetarians and vegans, it’s also available in lemon & lime, fruit fusion, watermelon and orange.
This is a high-impact amino acid powder that’s packed with 6,500mg of essential amino acids, as well as vitamin B6, taurine, beta-alanine and patented AstraGin™ to make sure you get the most out of your workout.
Also suitable for vegetarians and vegans, it’s available in a delicious apple flavour too.
One of our best vegan BCAA supplements, it guarantees 7g of sugar-free BCAAs, with zero carbs or sugar. It also contains L-glutamine, L-citrulline and added magnesium to support electrolyte balance, normal protein synthesis and normal muscle function.
BCAA powder potential benefits
So, why should you consider taking BCAA powder?
Whether you’re an athlete or just someone who works out regularly, there are a range of possible benefits of BCAA powder.
Some of these possible benefits can include:
- may give you more energy for longer and less exercise fatigue8
- may increase muscle mass and performance6
- may prevent muscle wasting9
- may reduce muscle soreness6
Experts say that you can take your BCAA protein powder before, during or after your workout. Taking it before will help you to enjoy more energy during your chosen activity, which may help you to achieve better performance. It may also help prevent muscle breakdown during your workout.6
Meanwhile, taking BCAA after you’re done may help with muscle recovery and reduced delayed onset muscle soreness (or DOMS).8
Possible BCAA powder side effects
The general consensus is that taking branched-chain amino acid supplements is safe and BCAAs side effects are quite rare.10
There are a few possible side effects linked to BCAA powder use, which may vary based on age, medical conditions, medications and diet. These may include:10,11
- upset stomach (bloating, nausea, vomiting, diarrhoea)
- poor blood sugar control (which may make them unsuitable for people with diabetes)
- interference with mood disorders and mental functioning
We recommend that you always consult with your doctor before starting any new supplement or health regime.
The final say
BCAA powders are supplements that contain three essential amino acids – valine, leucine and isoleucine – that may help support muscle health, energy and recovery, perfect for active folks and athletes.1,6,8
These amino acids aren’t made by the body, so you need to get them through diet or supplements. While foods like meat, eggs and dairy have BCAAs, supplements can help ensure you get enough.1,3,4
Though generally considered safe, it’s worth noting that BCAA supplements might cause digestive issues or interact with medical conditions,11 so it's best to chat with a dietitian, doctor or healthcare professional before starting any new supplement.
The advice in this article is for information only and shouldn’t replace medical care. While we strive for accuracy and balance, please be aware that this article may discuss products available for purchase through Holland & Barrett. Please check with your GP or healthcare professional before trying any supplements, treatments or remedies. Food supplements mustn’t be used as a substitute for a varied and balanced diet and a healthy lifestyle.
- Wolfe RR. ‘Branched-chain amino acids and muscle protein synthesis in humans: myth or reality?’ Journal of the International Society of Sports Nutrition. 2017; 14:30. Available from: https://doi.org/10.1186/s12970-017-0184-9
- British Nutrition Foundation: Protein [Internet]. [cited 2024 Apr 24] Available from: https://www.nutrition.org.uk/nutritional-information/protein/
- Lopez MJ, et al. ‘Biochemistry, essential amino acids’. In StatPearls [Internet. Treasure Island (FL): StatPearls Publishing; 2024 [cited 2024 May 14] Available from: http://www.ncbi.nlm.nih.gov/books/NBK557845/
- Okekunle AP, et al. ‘Dietary intakes of branched-chain amino acids and plasma lipid profiles among Filipino women in Korea: the Filipino women’s diet and health study (FiLWHEL)’. Nutrition Journal. 2023;22:34. Available from: https://doi.org/10.1186/s12937-023-00861-w.
- Campbell, B, et al. International Society of Sports Nutrition position stand: protein and exercise. Journal of the International Society of Sports Nutrition. 2007; 4(1). Available from: https://doi.org/10.1186/1550-2783-4-8
- Gervasi M, et al. ‘Effects of a commercially available branched-chain amino acid-alanine-aarbohydrate-based sports supplement on perceived exertion and performance in high intensity endurance cycling tests’. Journal of the International Society of Sports Nutrition. 2020;17:6. Available from: https://doi.org/10.1186/s12970-020-0337-0
- Howatson G, et al. ‘Exercise-induced muscle damage is reduced in resistance-trained males by branched chain amino acids: a randomized, double-blind, placebo controlled study’. Journal of the International Society of Sports Nutrition. 2012;9(1):20. Available from: https://doi.org/10.1186/1550-2783-9-20.
- Kim D, et al. ‘Effect of BCAA intake during endurance exercises on fatigue substances, muscle damage substances, and energy metabolism substances’. Journal of Exercise Nutrition & Biochemistry. 2013;17(4):169–80. Available from: https://doi.org/10.5717/jenb.2013.17.4.169
- Fouré A, et al. ‘Is branched-chain amino acids supplementation an efficient nutritional strategy to alleviate skeletal muscle damage? A systematic review’. Nutrients. 2017;9(10):1047. Available from: https://doi.org/10.3390/nu9101047
- Holeček M. ‘Side effects of amino acid supplements’. Physiological Research. 2022;71(1):29–45. Available from: https://doi.org/10.33549/physiolres.934790
- Catalani V, Negri A, Townshend H, Pierluigi Simonato, Mariya Prilutskaya, Tippett A, et al. The market of sport supplement in the digital era: A netnographic analysis of perceived risks, side-effects and other safety issues. Emerging trends in drugs, addictions, and health [Internet]. 2021 Jan 1 [cited 2024 Jul 19];1:100014–4. Available from: https://www.sciencedirect.com/science/article/pii/S266711822100012X
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