Branched-chain amino acids (BCAAs)
Leucine-rich essential amino acid blend with meta-analysis signal for reduced exercise-induced muscle damage and modest sarcopenia benefit in older adults.
Why
Branched-chain amino acids (BCAAs: leucine, isoleucine, valine) make up about 35% of essential amino acids in muscle. Meta-analyses report modest reductions in delayed-onset muscle soreness and creatine kinase elevation after eccentric exercise, particularly at higher leucine content. In sarcopenia contexts, BCAA (and leucine specifically) added to protein intake supports muscle protein synthesis in older adults with low intake. Effect is smaller than complete protein for hypertrophy; BCAAs are an adjunct, not a substitute.
How it works
Leucine activates the mTORC1 signalling pathway in skeletal muscle, triggering ribosomal protein synthesis. Isoleucine modulates glucose uptake. Valine contributes substrate. BCAAs are oxidised in muscle (unlike most amino acids), making them a substrate for energy production during prolonged exercise.
Expected onset · Recovery effects acute (within 24–48 hr); sarcopenia effects over 8–12 weeks
How to take
Dosage
Exercise recovery: 5–10 g/day, often divided around training. Sarcopenia adjunct: 3–6 g leucine/day. Ratio 2:1:1 leucine:isoleucine:valine is the trial-typical form.
Timing
Pre-, intra-, or post-workout; or split across the day
On the label
2:1:1 leucine:isoleucine:valine ratio is standard. Higher leucine ratios (4:1:1, 8:1:1) for hypertrophy use. Powder is more cost-effective than capsules at therapeutic doses.
Ideal for
Recreational athletes with intense training schedules; older adults with low protein intake seeking muscle-preservation adjunct; people with hepatic encephalopathy (clinical indication, specialist supervision).
Safety
Evidence
Fouré 2017 Nutrients systematic review (11 RCTs): BCAA supplementation around exercise reduced delayed-onset muscle soreness and creatine kinase elevation in most trials. Komar 2015 meta-analysis in older adults: leucine-rich protein supplementation modestly increased lean body mass and grip strength vs control. Effect is real but supplementary; complete protein intake matters more.
- Fouré & Bendahan, Nutrients 2017, is BCAA supplementation an efficient nutritional strategy to alleviate skeletal muscle damage after strenuous exercise? Systematic review
- Komar et al., J Nutr Health Aging 2015, effects of leucine-rich protein supplements on anthropometric parameter and muscle strength in the elderly: meta-analysis
- Norton & Layman, J Nutr 2006, leucine regulates translation initiation of protein synthesis in skeletal muscle after exercise
Where to get it
Shop Branched-chain amino acids (BCAAs) on AmazonSponsored · As an Amazon Associate, Healicus earns from qualifying purchases.