If you want to get real geeky, Medline Plus has it all. BCAA supplements will often advertise those three aminos in conjunction with their muscle-building promises, and list the amount of each. Think of BCAAs as the prequel to protein. Branched-chain amino acids only contain leucine, isoleucine, and valine.

And while this trio is surely important to the muscle-building process, they're not the sole drivers. Pierre, R. Yes, consuming leucine, isoleucine, and valine, but they're usually missing the other essential amino acids your body needs.

They're not considered dangerous, says St. Like, you can't overdose on BCAAs—your body will just pass what it doesn't use. That said, these supplements can be a threat to one thing: your budget. Every day—in food form. There's no need to start tracking or counting your BCAAs—that'll just stress you out.

The general consensus among researchers suggests that, along with a well-rounded diet, consuming 2 to 3 grams of leucine at each meal is enough to drive muscle growth provided that you're also exercising.

And that's actually not all that much—1 scoop of whey protein , 1 cup of cottage cheese, or 3 ounces of chicken breast. Eat your branched-chain amino acids instead. The 10 Healthiest Yogurt Brands. What If Processed Food Was Actually Good for You? Want to Put on Lean Muscle? Try These Supplements.

Chef David Shim Feeds His Fitness With Galbi. Should You Take Zinc and Magnesium Together? They are also absolutely vital to many other aspects of health, including maintaining normal blood sugar levels and building muscle. BCAAs have been heavily researched in recent years, and a slew of new studies has unearthed a long list of benefits of BCAA supplementation.

Studies show that adding BCAA powder to your daily diet could help boost muscle growth, ease post-workout recovery, improve liver health, prevent muscle loss, enhance athletic performance and even increase weight loss.

One of the most impressive benefits of BCAA for women and men alike is its ability to enhance muscle growth. For instance, one study published in Frontiers Physiology found that people who consumed a BCAA supplement after resistance training experienced 22 percent more muscle protein synthesis than a control group.

However, keep in mind that getting a good mix of all nine of the essential amino acids in your diet rather than just branched chain amino acids is key to maximizing muscle growth. Studies show that BCAAs could reduce the breakdown of protein during exercise and reduce muscle damage to sidestep soreness and speed up muscle recovery.

Plus, one study out of Japan even found that taking a BCAA pre-workout supplement led to reduced soreness and muscle fatigue.

For this reason, it should come as no surprise that a review of eight studies published in Nutrition concluded that BCAA supplementation is a more effective strategy to speed up recovery than rest following periods of intense exercise.

Some research suggests that branched chain amino acids may be beneficial for people with certain liver conditions, such as cirrhosis, hepatic encephalopathy and liver cancer.

For example, one review of 11 studies found that taking BCAAs was able to improve liver function in patients undergoing liver surgery, reducing the risk of complications, the duration of hospital stays and the potential financial burden on the patient.

Other research has also found that taking branched chain amino acids may offer protection against liver cancer and could benefit hepatic encephalopathy. Losing muscle mass is a normal part of the aging process and often occurs as we start to get older, a condition known as sarcopenia.

Muscle loss is also commonly experienced as a side effect of chronic conditions like cancer. Fortunately, getting plenty of BCAAs in your diet is an easy and effective way to start to slow muscle wasting and optimize your body composition.

According to a study published in the journal Clinical Science , the infusion of branched chain amino acids was effective at reducing the breakdown of muscle in the body in humans. Other animal studies have confirmed these results, reporting that BCAAs could block the degradation of skeletal muscle in rats.

Supplementing with BCAAs may help improve your athletic performance on the field or in the gym. Not only can it increase muscle growth and reduce soreness, but it may also enhance strength and performance as well.

For example, one study conducted by Leeds Metropolitan University in the U. showed that supplementing with leucine daily for 12 weeks during a resistance training program resulted in significant improvements in strength performance. More and more emerging research has found a concrete link between supplementing with BCAA and weight loss.

In one study, taking a branched chain amino acid supplement was found to increase lean body mass and decrease body fat more effectively than whey protein when combined with resistance training in 36 men. Similarly, an animal study showed that long-term supplementation with leucine helped reduce body fat without affecting protein status in rats.

There are plenty of BCAA powder, capsules and pills available on the market for a quick and convenient dose of extra protein. However, opting for a BCAA protein powder instead may be a better option, as it contains all nine of the essential amino acids that your body needs and includes all three branched chain amino acids as well.

Some of the best amino acid supplements include whey protein and protein powder made from bone broth , both of which contain a wider range of the important amino acids that you need as well as BCAAs.

Brown rice protein powder is another option and is actually a vegan BCAA source that boasts a complete set of all 20 amino acids. Use any of these options to make a tasty BCAA drink or smoothie alongside your favorite fruits, veggies and superfood mix-ins.

You can also get your fix of BCAAs through food sources. Meat, poultry and fish supply the highest amount of BCAAs, followed by other protein foods like legumes, dairy products, tempeh and eggs.

Research shows that branched chain amino acids can be beneficial for men and women, and may help increase muscle growth, speed up weight loss and improve athletic performance.

Therefore, the best BCAA for women and men may vary based on personal preferences rather than gender. The best BCAA supplement products should also be free of fillers and additives, including artificial sweeteners, thickeners, milk solids and dextrins.

By opting for a BCAA powder over capsules or tablets, you can easily add it to your favorite recipes for a tasty treat or blend it into a BCAA drink before hitting the gym. When it comes to figuring out when to take BCAA supplements, most recommend using them before and after workouts to optimize your exercise routine.

Another option is to take them right before bed, which is thought to help support muscle recovery and reduce soreness while you sleep. For example, if you weight pounds, you would need to take about 13, milligrams — or Ideally, this dose should be split into a few smaller doses throughout the day, such as before and after working out.

BCAAs are generally considered safe and can be consumed with minimal risk of BCAA side effects when used in doses up to 35 grams per day.