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Best BCAA supplements of 2024
This content should not be considered medical advice. The information provided is not meant to diagnose or treat any health conditions. Consult with your doctor before beginning a new exercise routine or taking any new supplements.
You know that discomforting muscle soreness after a heavy workout? Well, BCAA supplements can help alleviate that. They expedite the recovery of muscles damaged during training, ensuring you can return to your workouts faster without wincing in pain. They also provide a much-needed boost to your immune system, protect against muscle wasting and enhance mental focus.
BCAAs make up around 35% of all muscle protein, crucial for repairing and building muscle tissues. However, as beneficial as they are, you may be surprised to learn that BCAAs aren't created by our bodies, hence why many turn to supplementation.
“Depending on what your overall diet looks like, you may not need a BCAA supplement — and a BCAA supplement on its own probably won’t increase muscle building. All essential amino acids are required for optimal muscle health,” states Samvida Patel, M.S., nutrition policy and integrative nutrition health coach. She suggests including a variety of foods and adequate protein in your diet, while also weighing the benefits and risks of taking BCAAs with a healthcare provider.
It’s important to remember that BCAAs are more than just muscle builders. They're a holistic addition to your wellness regimen, aiming to improve not just your physique but your overall health paired with a healthy diet. But to reap all of these benefits, you need to choose the right BCAA supplement. So, which ones rise above the rest in 2024? Stay tuned to find out!
How we chose the best BCAA supplements
So, you might ask, how did we determine which BCAA supplements made the cut for 2024? Our process was meticulous, factoring in a host of considerations.
We examined product quality, ingredient transparency, customer reviews and the brand's reputation in the fitness industry. Taking it a step further, we also looked into United States Pharmacopeia (USP), National Sanitation Foundation (NSF) and Good Manufacturing Practice (GMP) certifications as recommended by Patel.
Top BCAA supplements
- Best for BCAAs + pre-workout: Kaged Pre-Kaged
- Best pills: Optimum Nutrition BCAA Pills
- Best taste: Swolverine BCAA 2:1:1 Powder
- Best for endurance: Endurance BCAA+
- Best for vegans: Transparent Labs BCAA Glutamine
Best for BCAAs + pre-workout: Kaged Pre-Kaged
About Kaged Pre-Kaged
The Kaged Pre-Kaged Elite Pre-Workout is more than just a BCAA supplement. It's a high-octane fuel designed meticulously to elevate your workouts by combining the benefits of BCAAs with the power of a pre-workout. With a blend of potent ingredients backed by cutting-edge science, it's clear why athletes worldwide have come to rely on it.
What we have here is a unique blend consisting of BCAAs, caffeine for a swift energy boost, Spectra® antioxidant blend to fight free radicals, taurine to support hydration and Creatine HCl for unmatched strength, all in a single scoop. Let's also not forget about the patented CarnoSyn® Beta-Alanine, which helps lessen muscle fatigue by fighting lactic acid buildup during workouts.
The supplement also comes in multiple flavors for plenty of variety. Kaged also states that the product is third-party certified to be free of banned substances. All in all, Kaged Pre-Kaged Elite Pre-Workout is the perfect BCAA supplement for those who want to push as hard as possible during their workouts.
Why we like it
- Offers muscle support
- Suitable for vegan and vegetarian lifestyles
- Contains 29 powerful antioxidants
What to consider
- The caffeine content may not suit everyone, especially those sensitive to stimulants
- With no artificial flavors, there may be better-tasting options
- Mid-range as far as price point; not the most budget-friendly, but not the most expensive on the list
Best pills: Optimum Nutrition BCAA Pills
- 1000 mg of BCAAs per serving
- Easy-to-swallow capsules
- Incorporates a 2:1:1 ratio of leucine, isoleucine and valine
About Optimum Nutrition BCAA Pills
Optimum Nutrition's BCAA Pills stand out in the crowded supplement market thanks to their potent formula. Each serving provides a generous 1000 mg of BCAAs in a 2:1:1 ratio of Leucine to Isoleucine and Valine. So, why does this matter to you? It's simple. This ratio has been scientifically proven to be the most effective for muscle recovery and growth.
The BCAA pills are designed for easy intake, making them a favorite amongst athletes and fitness enthusiasts who are always on the move. Whether you're looking to optimize muscle recovery post-workout, maintain lean muscle during caloric deficit or simply enhance your daily protein intake — this supplement is built for you.
Moreover, Optimum Nutrition is a well-recognized name in the sports nutrition industry with a reputation for clean, effective ingredients. The pills are made in a GMP-certified facility that is also Informed Choice Certified. Essentially, it's a brand you can trust.
Why we like it
- High-quality ingredients
- Comes in 60, 200, or 400 servings per container
- Trusted brand with a strong reputation
What to consider
- More expensive than some other brands
- Some may find the pills too large to swallow comfortably
- Not suitable for vegetarians or vegans as the capsule shell contains gelatin
Best taste: Swolverine BCAA 2:1:1 Powder
About Swolverine BCAA 2:1:1 Powder
Swolverine BCAA 2:1:1 Powder is not just your regular BCAA supplement - it's great for hydration, rebuilding lean muscle mass and optimizing your recovery. It features a 2:1:1 leucine, isoleucine and valine ratio for optimal results. We'd also like to highlight the powder's ingredients – it’s non-GMO and gluten-free. This product stands out due to its commitment to a clean and transparent ingredient list. Users won't find any hidden substances, as all components are disclosed and carefully chosen for their contribution to overall wellness.
This supplement is perfect for both serious athletes prepping for competitions and regular gym-goers wanting to stay healthy and lean. Furthermore, it's worth noting that this powder now comes in three different flavors. Most are familiar with lemon-lime, but the BCAAs also come in pineapple passionfruit and pomegranate acai flavors.
Why we like it
- The 2:1:1 BCAA ratio consistently delivers optimal results
- Contains your daily recommended serving of B6
- Clean ingredients and sourced from a GMP certified facility
What to consider
- Lean formula helps you stay in control of calories, but not fat loss specifically
- If you want a strictly BCAA formula, there are better options
- The process of consistently measuring and mixing powder may be a bit inconvenient, versus a capsule formulation
Best for endurance: Hammer Nutrition Endurance BCAA+
About Endurance BCAA+
Endurance BCAA+ is not your typical BCAA supplement — it's one designed with the elite athlete in mind. This champion amongst BCAA supplements is crafted to enhance performance, whether you're an endurance runner, a weightlifter or a high-intensity trainer.
Endurance BCAA+ sports an impressive 2:1:1 ratio of Leucine, Isoleucine and Valine, the optimal blend for muscle repair and recovery. It also includes beta-alanine, known to improve muscle endurance and citrulline malate, a compound that boosts nitric oxide production and improves blood flow to your muscles for a more extended, more exhilarating workout.
These components work synergistically to reduce muscle fatigue, improve stamina and enhance endurance — clearly a game-changer for those pushing boundaries.
Why we like it
- Certified Kosher
- Hydrating electrolyte blend
- Improves endurance and performance
What to consider
- Only available in two flavors
- Pricing is on the higher side
- Does not contain any fat loss ingredients
Best for vegans: Transparent Labs BCAA Glutamine
- High dose of Glutamine for optimal muscle recovery
- No hidden fillers or surprise elements
- Optimized for rapid absorption
About Transparent Labs BCAA Glutamine
This dietary supplement is crafted for both the discerning fitness enthusiast and the formidable competitor. Its standout features, like the all-natural, plant-based composition, sets it apart from the competition. Typically, most BCAA supplements use cheaper, non-fermented variants of these ingredients which might not be as effective.
The commitment Transparent Labs shows to providing a clean, no-nonsense supplement is echoed in their fully transparent label. This offers you complete control over what you're ingesting, sidestepping any potential ongoing conflicts with other dietary restrictions or conditions. You’ll also note that this supplement helps you exercise longer, which is scientifically proven to help with weight loss. Its wide range of delicious flavors, all naturally sweetened and with no chemical aftertaste, is a testament to this philosophy.
What’s more, this product, despite its top-of-the-line ingredients, is as much for the average Joe as it is for the committed athlete. Just like its namesake, the company is very transparent about all of its third-party certificates of analysis on its website.
Why we like it
- Only fermented, plant-based BCAAs are used
- Tasty flavor options, with no artificial sweeteners or coloring
- Glutamine promotes muscle recovery
What to consider
- The product is at a higher price point compared to other BCAA options on the market
- Depending on your dietary requirements, you might find the supplement's high amino acid ratio less appealing
- While most users enjoy the flavor, some would prefer a flavorless option
How to choose the right BCAA supplement
When you're choosing the perfect BCAA supplement, there are several factors you should consider. A clear understanding of your fitness goals and identifying your needs should be the starting point. Someone aiming to bulk up will have different needs compared to someone who's trying to increase their endurance or enhance recovery after intense workouts.
Here are additional considerations highlighted by our expert Samvida:
- Third-party certifications: Look for a seal from USP, NSF or GMP. This lets you know the supplement has been tested by a third-party lab and is more likely to contain the ingredients listed on the product. The FDA doesn’t regulate most supplements, which can make it difficult to evaluate their safety and effectiveness.
- Ingredients: Many supplements contain added sugar or artificial sweeteners, natural or artificial flavors and other additives. If you’re trying to limit sugar or sweeteners or have any sensitivities or allergies, you’ll want to pay particular attention to the nutrition label.
- Dose: This can vary depending on your body weight, goals and current diet. So you’re best off talking with a healthcare provider about how much is right for you.
- Cost: The price of supplements can vary, so choose one that best fits your budget.
FAQ
Is it OK to take BCAA every day?
Yes, it is usually fine to take BCAA supplements daily, especially for active individuals seeking to build muscle or to improve recovery time after intense workouts. However, as with any supplement, it's beneficial to follow recommended dosage instructions to avoid potential negative side effects.
Can BCAA be taken long term?
BCAA can generally be taken long-term. Nonetheless, it's crucial to consult your healthcare provider before starting any supplement regimen to ensure it will not interfere with any medications you're taking or pre-existing health conditions.
What BCAA is most important for muscle growth?
Of the three BCAAs, leucine is considered the most important for muscle growth. It stimulates muscle protein synthesis, which promotes muscle growth and helps to prevent muscle breakdown.
References
Dieter, Brad. BRANCHED-CHAIN AMINO ACIDS (BCAAS): DO YOU NEED TO TAKE THEM? Retrieved from: https://blog.nasm.org/branched-chain-amino-acids
Fouré A, Bendahan D. Is Branched-Chain Amino Acids Supplementation an Efficient Nutritional Strategy to Alleviate Skeletal Muscle Damage? A Systematic Review. Nutrients. 2017 Sep 21;9(10):1047. doi: 10.3390/nu9101047. PMID: 28934166; PMCID: PMC5691664. Retrieved from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5691664/
Bellicha A, van Baak MA, Battista F, Beaulieu K, Blundell JE, Busetto L, Carraça EV, Dicker D, Encantado J, Ermolao A, Farpour-Lambert N, Pramono A, Woodward E, Oppert JM. Effect of exercise training on weight loss, body composition changes, and weight maintenance in adults with overweight or obesity: An overview of 12 systematic reviews and 149 studies. Obes Rev. 2021 Jul;22 Suppl 4(Suppl 4):e13256. doi: 10.1111/obr.13256. Epub 2021 May 6. PMID: 33955140; PMCID: PMC8365736. Retrieved from: https://pubmed.ncbi.nlm.nih.gov/33955140/
Saleemani H, Horvath G, Stockler-Ipsiroglu S, Elango R. Determining ideal balance among branched-chain amino acids in medical formula for Propionic Acidemia: A proof of concept study in healthy children. Mol Genet Metab. 2022 Jan;135(1):56-62. doi: 10.1016/j.ymgme.2021.12.013. Epub 2021 Dec 23. PMID: 34969640. Retrieved from: https://pubmed.ncbi.nlm.nih.gov/34969640/
