BCAAs: Do Branched Chain Amino Acids Build Muscle?

WHEY PROTEIN POWDER. Creatine. Pre-workout. There are so many supplements on the market advertising promises that they'll increase your strength, muscle mass, and workout performance.

While some of these supplements actually deliver on their marketing, there are others that flat-out ... don't.

BCAAs (shorthand for "branched-chain amino acids") are one of those workout supplements that, on first read, seem like they could help you improve your athletic performance and make greater gains in the gym, both in terms of mass and strengtth.

Amino acids, after all, are often referred to as the "building blocks" of muscle growth. And while that's true, you have to wonder if the amino acids found in BCCA supplements aren't a special kind of nutrient that you can't otherwise get from food sources.

So, if you want to build muscle and increase your strength, are you better off eating whole foods, protein powder, or even essential amino acid supplements (EAAs, not to further complicate things)? Are BCAAs dangerous or do they have any side effects? And, maybe most importantly of all, do branched-chain amino acids even work?

Here’s are the ABCs of BCAAs, including what you should know before you start taking the supplement.

What Are BCAAs?

BCCAs is an abbreviation for “branched-chain amino acids.” You may know about amino acids from protein powder. These acids are molecules that form proteins within the body. There are nine "essential" amino acids and a host of other non-essentials. (If you want to get real geeky, Medline Plus has it all.)

young latin man taking morning vitamins in the kitchen

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Out of those essential amino acids, there’s a key trio that helps you maintain muscle: leucine, isoleucine, and valine—with leucine being an especially powerful driver of muscle building. BCAA supplements will often advertise those three aminos in conjunction with their muscle-building promises, and list the amount of each.

What’s the Difference Between BCAAs and Protein?

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.

“You need all 20 amino acids to build muscle,” says Brian St. Pierre, R.D., director of nutrition at Precision Nutrition. “Leucine kickstarts the process, but all the other amino acids complete it.”

What Are the Benefits of BCAA Supplements?

Meh.

Yes, consuming leucine, isoleucine, and valine, but they're usually missing the other essential amino acids your body needs.

If you don’t like protein-rich foods (or are plant-based), protein powder is a better bet when it comes to consuming the wide array of aminos you need to build muscle, says St. Pierre.

And if you don’t like protein powder, you’d be better off taking EAAs, which contain all nine essential amino acids, says St. Pierre.

“The hierarchy would be whole food protein, protein powder, EAAs, then BCAAs,” he says.

What are the Side Effects of BCAA Supplements?

They're not considered dangerous, says St. Pierre. 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. One tub of BCAAs usually run about $30, which considering that they don't do all that much, might be better served buying lean protein.

How Often Should You Take BCAAs?

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.