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If your goal is to build muscle, you have to cover all the basics: train consistently, eat a well-balanced diet, get enough sleep, and control your stress, right? You may have considered supplements like the best creatine, the best protein powder, or the best BCAAs to kick things up a notch and boost your results.

Amino acid supplements are go-to products due to their supposed performance-enhancement and recovery-promoting properties. Some people swear by BCAA supplements, though the research on their benefits is inconclusive and sometimes conflicting. In any case, we know that fitness enthusiasts (like ourselves) will use these products. So we researched roughly 50 products and then ordered and tested more than 20 BCAAs to find the best BCAA supplements.

Our team of certified personal trainers, competitive triathletes, competitive weightlifters, and certified nutrition coaches performed taste and solubility tests on each product. We also consulted with nutritionist, registered dietitian, and supplements expert Bob Iafelice to assess factors such as:

  • Formulation: What dosage of BCAAs are you getting?
  • Ingredients: Are there artificial or otherwise problematic ingredients?
  • Third-party testing: Can we verify that what’s on the label is actually what’s inside?

Using a rating system, we arrived at the list below of the best BCAA supplements.

Medical disclaimer: This article is intended for educational and informational purposes only. It is not intended as a substitute for medical advice. For health advice, contact a licensed healthcare provider.

The 9 Best BCAA Supplements 

Best BCAA Supplements Video Review

What Are BCAAs?

We’re glad you asked. Let’s start at the beginning. 

Amino acids are the foundation of protein. Of the hundreds of amino acids your body makes, there are 20 that you need to function optimally. Nine of these cannot be made by your body and therefore must come from the foods you eat—these nine are called essential amino acids (EAAs).

BCAAs, or branched-chain amino acids, are a group of three EAAs—leucine, isoleucine, and valine. Leucine and valine play an important role in protein synthesis, while isoleucine plays a role in immunity, glucose transportation, and more. Research has demonstrated that the ideal ratio of these BCAAs is 2:1:1—two parts leucine, one part isoleucine, and one part valine. All of the BCAA supplements on this list follow that ratio.

RELATED: EAA vs BCAA: Which One Is Best for You?

Many BCAA supplements will also include other ingredients like l-glutamine, beta-alanine, taurine, citrulline malate, and caffeine, all of which can potentially support performance or recovery as well.

Best BCAA Supplement Overall: Transparent Labs BCAA Glutamine

Good for: Someone looking to integrate a quality BCAA supplement into their routine

Best Overall BCAA
GGR Score
We test and review fitness products based on an independent, multi-point methodology.
4.25
Transparent Labs BCAA Glutamine
Gluten-free
Non-GMO
Glutamine
Free shipping with subscription
60-day money-back assurance
Third-party tested
Servings
30
Flavors
4
Key Ingredients
Vitamin C, fermented vegan BCAA 2:1:1, glutamine
Third-party tested
Yes
Active Individuals
Between BCAAs and glutamine, this supplement is well-suited for active individuals who want to maximize their recovery.
Pros of Transparent Labs BCAA Glutamine
Transparent ingredient list
4 flavor options
Uses fermented vegan BCAAs
Gluten-free and non-GMO
No artificial sweeteners, coloring, or preservatives
60-day money-back assurance
Cons of Transparent Labs BCAA Glutamine
Expensive
Contains stevia, which can cause digestive issues
Taste is not appreciated by all
Price per serving
$1.33
Servings/container
30
Flavors
4
Certifications
Third-party tested, non-GMO, gluten-free

If stevia does not cause you any stomach issues, Transparent Labs BCAA Glutamine is a well-formulated supplement worth considering.

Transparent Labs BCAA Glutamine is our pick for the best BCAA powder for a few reasons. For one, it contains an 8-gram serving of BCAAs per scoop, which provides a lot of bang for your buck.

“This potent and naturally sweetened product delivers a relatively large 4-gram dose of the all-important leucine per scoop, which is more than enough than the research-backed 2.5-gram dose to trigger muscle protein synthesis1,” says Bob Iafelice, R.D., L.D.N.

A hefty 5-gram dose of the non-essential amino acid glutamine is an added bonus. “While I often recommend glutamine to support immune and gut health, some evidence suggests that glutamine may help expedite muscle recovery after exercise2,” Iafelice continues.

A tub of BCAA Glutamine supplement is next to a Blender Bottle filled with a light-colored liquid, placed on a marble countertop. The BCAA label highlights 30 servings, 8g BCAA, and 5g Glutamine.

You’ll also get 1.5 grams of Vitamin C per serving, as well as 1 gram of coconut water powder, which is a source of electrolytes. Overall, Transparent Labs earns a 5 out of 5 for this excellent formulation.

While you can choose from several flavor options, our team rated this low for taste but a perfect 5 out of 5 on solubility. I personally tried the Strawberry Lemonade flavor and I’ll be honest, the taste was not my favorite. It seems like I’m in the minority though, based on customer reviews. The powder dissolves well, which is appreciated in my book.


Price per serving
$1.33
Servings per container30
Serving size1 scoop (19.6 g)
BCAAs8 g (L-Leucine: 4 g, L-Isoleucine: 2 g, L-Valine: 2 g)
FlavorsSour Green Apple, Tropical Punch, Strawberry Lemonade, Blue Raspberry
CertificationsThird-party tested, Non-GMO, Gluten-Free
Calories per serving10
SweetenersStevia

Best Budget BCAAs: Nutricost BCAA Powder

Good for: Those who want to save some cash on their BCAAs and aren’t picky about flavor

Best Budget BCAA
GGR Score
We test and review fitness products based on an independent, multi-point methodology.
4.41
Nutricost BCAA Powder
Budget-friendly
Unflavored option
Low calorie
Save 5% or 10% with subscription
Free Amazon Prime delivery
Third-party tested
Servings
30, 60, 90, 120, or 150 servings
Flavors
9 flavor options, including unflavored
BCAA ratio
2:1:1
Third-party tested
Yes
Budget shoppers
At just $0.27 per serving, Nutricost BCAA Powder is an inexpensive solution for budget-conscious fitness enthusiasts.
Pros of Nutricost BCAA Powder
Less than $1 per serving
Clinically-recommended dose of BCAAs
Nine flavors, including unflavored
Multiple serving options
Third-party tested
Cons of Nutricost BCAA Powder
Customers say some flavors are bitter
Price per serving
$0.27
Servings/container
90
Flavors
9, including unflavored
Certifications
None disclosed, but third-party tested

Nutricost BCAA powder is the most affordable BCAA supplement that also provides research-backed doses of BCAAs to help with building and preserving lean muscle mass.

If you’re looking for a BCAA supplement that doesn’t break the bank, look no further than the unflavored version from Nutricost. This powder will only run you about $0.27 per serving, which is a steal comparatively, and earns the product a 5 out of 5 in price. Although some people may not like that this is unflavored, others may prefer the versatility and being able to add it to sports drinks, pre-workouts, or even a protein shake. 

However, our tester, GGR Senior Director of Content Kate Meier, says that this powder isn’t truly unflavored—when mixed with just water she described it as having an earthy taste. However, when she mixed it with pre-workout, “you can’t taste it at all.” Plus, it dissolves really well with no granularity. This leads us to rate it a 5 out of 5 for taste and solubility. 

A hand holds a scoop of white powder over a glass of water. Next to the glass is a container of Nutricost BCAA powder. The background features a kitchen countertop and a tiled backsplash.

Nutricost BCAA powder offers an ideal 2:1:1 ratio of BCAAs, which is optimal for building lean muscle mass. “The 3 grams of leucine in this product are essential for triggering muscle protein synthesis as well,” says registered dietitian Perry Nix. “Studies indicate that a dosage ranging from 2 to 3 grams of leucine could be most efficient in maximizing muscle protein synthesis.” This, plus the overall 6-gram dose, earns Nutricost BCAA powder a 5 out of 5 for formulation. 

Nutricost products are third-party tested, which is a plus for us as well. Overall, for the value this BCAA supplement provides, you can’t beat it.

Learn more in our full Nutricost BCAA review

Price per serving$0.27
Servings per container90
Serving size1 scoop (9 g)
BCAAs6 g
Flavors9, including unflavored
CertificationsNone disclosed
Calories per serving5
SweetenersNone

Best BCAA Pills: Crazy Muscle BCAA Pills

Good for: Those who prefer swallowing a capsule over chugging a drink

Best BCAA Pills
Crazy Muscle BCAA Pills
Pill form
Budget-friendly
Unflavored
Free Amazon Prime delivery
No subscription option
Not third-party tested
Servings
120 or 240 tablets
Serving size
3 tablets
BCAA ratio
2:1:1 of leucine to isoleucine and valine
Third-party tested
No
Powder-adverse folks
If you’re concerned about taste or solubility, Crazy Muscle BCAA Pills are a solid solution that removes both of those elements from the equation.
Pros of Crazy Muscle BCAA Pills
Convenient way to take BCAAs without causing a mess
Can choose a 120- or 240-count bottle
2:1:1 BCAA ratio
Inexpensive
Cons of Crazy Muscle BCAA Pills
Only 3 grams of BCAAs per serving
Not third-party tested
Customers report that the pills are hard to swallow
Price per serving
$0.37-$0.41
Servings/container
40-80
Serving size
3 tablets
Certifications
None

Crazy Muscle BCAA Pills are a convenient way to supplement with BCAAs when you don’t want to deal with messy powders.

If you prefer BCAA tablets over powders, Crazy Muscle BCAA Pills are a solid choice. They’re not as messy as powders, and you don’t have to worry about getting stuck with a supplement that tastes too sweet or doesn’t dissolve well.

The serving size is three tablets and that will only provide 3 grams of BCAAs. To get the standard 5-gram dose, you’d have to take two additional tablets. Because of this, we did rate the formulation as a 2 out of 5. Also, some customers have reported that the pills are large and difficult to swallow, which can be a drawback for people with pill aversion—this leads to a 3-out-of-5 swallowability rating.

“These are big pills — thick and the length of a quarter,” says certified personal trainer and GGR Senior Director of Content Kate Meier. “Three pills is a serving size, and I couldn’t take them all at once. I don’t love that. They also leave a bit of a chalky residue on your hands.”

A person holds four white tablets in their hand. In the background, there is a bottle labeled Crazy Muscle 2:1:1 BCAA Branched Chain Amino Acids with 120 tablets, placed on a dark surface in a gym setting.

Despite having to take at least three tablets per serving, the cost per serving earned 5 out of 5 stars from our product reviewers. Whether you take three or five pills (or even six to double the dose), a serving will cost less than $0.50, making this one of the more affordable options on our list.

Crazy Muscle BCAA pills aren’t third-party tested, so (unsurprisingly) we only rated them 1 out of 5 stars for this category. All in all, although these aren’t a favorite of one of our product experts (and supplements guru) Bob Iafelice because of the formulation, the price could make it worthwhile to try.

Price per serving$0.37-$0.41
Servings per container40-80
Serving size3 tablets
BCAAs3 g (L-Leucine: 1.5 g, L-Isoleucine: 0.75 g, L-Valine: 0.75 g)
FlavorsNone
CertificationsN/A
Calories per servingN/A
SweetenersNone

Best BCAA Supplement for Women: Jacked Factory BCAA – Fermented

Good for: Those who want an affordable BCAA supplement that tastes good

Best BCAA for Women
Jacked Factory BCAA – Fermented
Excellent taste
Reasonably priced
Unflavored option
Free Amazon Prime delivery
Save 10% or 15% with subscription
Not third-party tested
Servings
30 per container
Serving size
1 scoop (about 9g)
BCAAs
6 grams per serving (Leucine: 3 grams, Isoleucine: 1.5 grams, Valine: 1.5 grams)
Flavors
Blue Raspberry, Fruit Punch, or Unflavored
Budget shoppers
At less than $1 per serving, Jacked Factory BCAA – Fermented is a cost-effective supplement that also rates highly for taste.
Pros of Jacked Factory BCAA – Fermented
Dissolves easily
Excellent taste
Has the recommended 2:1:1 ratio
Less than $1 per serving
Cons of Jacked Factory BCAA – Fermented
Not third-party tested
Not available in a lot of flavors
Contains sucralose
Price per serving
$0.83
Servings/container
30
Serving size
1 scoop (about 9 g)
Certifications
None

Jacked Factory BCAA – Fermented is an excellent choice for anyone seeking a tasty, easy-to-dissolve BCAA powder with the recommended 2:1:1 ratio.

To be clear, women don’t necessarily need different BCAA supplements than men. But we think the Jacked Factory BCAAs are the best BCAAs for women because they’re reasonably priced, taste great, and are gentle on the stomach. Our product tester loved the Blue Raspberry flavor and noticed no unwanted side effects.

“It’s mild compared to other Blue Raspberry supplements I’ve had in the past, but I consider that a win because it doesn’t taste fake,” he said in our Jacked Factory Creatine Monohydrate review, giving the product 4 out of 5 stars for taste. We also like Jacked Factory as the best unflavored BCAA supplement, but you just need to make sure to order the right option.

A container of creatine monohydrate powder is open on a kitchen counter. A scoop of the powder is held above a glass of water, ready to be mixed. The container is black with white text.

“The solubility was on point,” he added. “I mixed it in a regular water bottle because I didn’t have a shaker bottle on hand, and I was pleasantly surprised with how well it dissolved.” He gave the solubility 5 out of 5 stars.

This supplement offers a 2:1:1 ratio of BCAAs, with 3 grams of leucine and 1.5 grams each of isoleucine and valine. It earned 4.5 out of 5 stars for formulation. In addition to Blue Raspberry, it’s available in a Fruit Punch flavor. Plus, at $0.83 per serving, this is a supplement that shouldn’t take a huge bite out of your budget.

The biggest downside is that it isn’t third-party tested. Athletes who compete in drug-tested sports may want to steer clear of this one to be on the safe side.

Price per serving$0.83
Servings per container30
Serving size1 scoop (about 9 g)
BCAAs6 g (Leucine: 3 g, Isoleucine: 1.5 g, Valine: 1.5 g)
FlavorsBlue Raspberry, Fruit Punch
CertificationsN/A
Calories per servingN/A
SweetenersSucralose

Best BCAA Supplement for Endurance: Transparent Labs Intra

Good for: People who are looking to go the extra mile or get that last rep

Best BCAA for Endurance
GGR Score
We test and review fitness products based on an independent, multi-point methodology.
4.3
Transparent Labs CoreSeries Intra EAAs
Electrolytes
Non-GMO
Gluten-free
Free shipping with subscription
Save 10% with subscription
Third-party tested
Servings
30 per container
Price per serving
$1.50
Ingredients
Essential Amino Acids, Taurine, Electrolytes, Coconut Water Powder, L-Tyrosine, Betaine Anhydrous
Flavors
Blue Raspberry, Strawberry Lemonade
Endurance Athletes
The addition of key ingredients like electrolytes, taurine, and coconut water powder make Transparenet Labs CoreSeries Intra EAAs an excellent choice for runners and other endurance-based athletes who need to stay adequately hydrated.
Pros of Transparent Labs Intra
Sweet taste
Delivers balanced ratio of essential amino acids (EAAs)
Added electrolytes
Users report feeling more energized
Contains several clinically studied ingredients in clinical doses
Cons of Transparent Labs Intra
Expensive
Some clumps present after mixing
Only two flavor options
Price per serving
$1.50
Servings/container
30
Serving size
1 scoop (about 9 g)
Certifications
Third-party tested, non-GMO, gluten-free, no artifical sweeteners or coloring

Transparent Labs CoreSeries IntraWorkout Essential Amino Acids (EAAs) offers a balanced ratio of easily digestible EAAs formulated to reduce muscle breakdown and encourage muscle growth.

Transparent Labs Intra Workout is a supplement meant to help prolong training sessions by providing essential minerals and amino acids—more specifically, you get 5,000 milligrams of branched-chain amino acids in the standard 2:1:1 ratio (l-leucine, l-isoleucine, and l-valine), along with other essential amino acids needed for improved endurance.

GGR writer and triathlete Amanda Capritto said she liked the Blue Raspberry flavor but only after adding more than the recommended amount of water because she found it too sweet at first. “It’s also kind of tart, which I do like,” she adds, giving it a 4 out of 5 for taste. Read her full Transparent Labs Intra review.

A hand is scooping white powder from a container labeled INTRA into a green shaker cup on a kitchen counter. A peach and other kitchen items are visible in the background.

There are also three sources of electrolytes, which are vital for people who engage in intense endurance or strength for longer than an hour. In addition to sodium and potassium, there’s also coconut water powder, a natural source of electrolytes. The addition of L-Tyrosine, an amino acid that plays a vital role in brain wave function, may help some people concentrate on their workouts for as long as they need.

True, this is not necessarily a BCAA supplement, but it has the same amount as some of the other options on this list, plus a lot more to offer those looking for a quality product. Transparent Labs Intra is $1.50 per serving, making it one of the pricier supplements on this list, though that falls in line with what we would expect a product like this to cost because it is not BCAAs alone.

Although that price point earns a 1 out of 5 rating, like all Transparent Labs products, Intra is third-party tested.

Price per serving$1.50
Servings per container30
Serving size1 scoop (18 g)
BCAAs3.8 g (L-Leucine: 2.7 g, L-Isoleucine: 0.59 g, L-Valine: 0.55 g)
FlavorsBlue Raspberry, Strawberry Lemonade
CertificationsThird-party tested, non-GMO, no artificial sweeteners, gluten-free, no artificial coloring
Calories per serving10
SweetenersStevia extract

Best BCAA Supplement for Weight Loss: Momentous Vital Aminos

Good for: Those in a fat loss phase looking for a supplement to aid workout recovery

Best BCAA for Weight Loss
Momentous Vital Aminos
NSF Certified
GMO-free
Gluten-free
Free shipping on orders over $75
Save 25% with subscription
Financing with Shop Pay
Servings
30 per container
Price per serving
$1.49
Ingredients
L-Leucine, L-Lysine HCI, L-Isoleucine, L-Valine, L-Arginine, Alpha Ketoglutaric Acid, L-Threonine, L-Phenylalanine, L-Histidine HCI, L-Cystine, L-Methionine, L-Tyrosine, L-Tryptophan
Flavors
Tropical Punch
Focused on fat loss
Individuals who are trying to accomplish a weight-loss goal can rely on Momentous Vital Aminos as a low-calorie, sweetener-free way to get in their BCAAs.
Pros of Momentous Vital Aminos
Third-party tested
NSF Certified for Sport
Doesn’t have any sweeteners
Contains all 9 essential amino acids (including the 3 BCAAs) plus 4 others
Cons of Momentous Vital Aminos
Expensive
Only one flavor available
Low dosages of BCAAs
Price per serving
$1.49
Servings/container
30
Serving size
1 scoop (about 10.4 g)
Certifications
NSF Certified for Sport, Informed Sport

Momentous Vital Aminos is a great choice for anyone seeking a supplement with a more robust amino acid profile that can support athletic performance and muscle recovery.

When it comes to weight loss, eating fewer calories than you burn (in other words, being in a calorie deficit) is the most important element. A consistent workout routine can help. But if you’re looking for a supplement that can help support post-workout muscle recovery and keep you on track with your goals, Momentous Vital Aminos are a good choice.

In addition to the three BCAAs (leucine, isoleucine, and valine), Momentous Vital Aminos contains 10 other amino acids to support workout performance and recovery. However, it only has 3.75 grams of BCAAs, less than the daily recommended dose. We only rated it 3 out of 5 stars for formulation.

There’s still plenty to like about this product, though. For one, it’s third-party tested, so you know that what’s listed on the label is actually what you’re getting. Competitive athletes can also rest assured that it’s not contaminated with banned substances. For that reason, it earned 5 out of 5 stars for transparency and third-party testing.

Additionally, Momentous Vital Aminos don’t have any sweeteners, which is another reason we recommend them as the best BCAAs for weight loss.

You do get what you pay for, however. This is a high-quality supplement, and that’s reflected in the high cost per serving of $1.49. If you have the money to spend, this is a great choice. But if you’re on a tight budget, you can find a good BCAA supplement for less.

Price per serving$1.49
Servings per container30
Serving size1 scoop (about 10.4 g)
BCAAs3.75 g (Leucine: 2.5 g, Isoleucine: 0.625 g, Valine: 0.625 g)
FlavorsTropical Punch
CertificationsNSF Certified for Sport, Informed Sport
Calories per serving35
SweetenersSucralose

Best Vegan BCAA Supplement: Naked Nutrition BCAAs

Good for: Vegan or plant-based exercisers who need a BCAA supplement

Best Vegan BCAA
GGR Score
We test and review fitness products based on an independent, multi-point methodology.
4.45
Naked Nutrition BCAAs
Vegan
Budget-friendly
Gluten-free
Vegan, soy-free, dairy-free, non-GMO
Save 5% or 10% with subscription
Free Amazon Prime shipping
Servings
100 per container
Price per serving
$0.33-$0.38
Ingredients
BCAAs with a 2:1:1 ratio of leucine, isoleucine, and valine
Flavors
Cherry Lime, Strawberry Lemonade, or Unflavored
Vegans
Vegan or plant-based exercises can use Naked Nutrition BCAAs without hesitation, as they’re formulated with clean ingredients that adhere to vegan certification standards.
Pros of Naked Nutrition BCAAs
Only ingredients are pure BCAAs
Vegan
Serving size is just one teaspoon
100 servings per container
Affordably priced
Cons of Naked Nutrition BCAAs
Smells bad
Bitter taste
Limited flavor options
Price per serving
$0.33-$0.38
Servings/container
100
Serving size
1 scoop (about 5 g)
Certifications
Gluten-free, certified vegan

Naked Nutrition BCAAs are the highest-grade amino acids and free from any additives but the taste leaves much to be desired.

If you’re looking for a simple, high-quality BCAA product, Naked BCAAs should be on your list. 

“Naked BCAAs are a very clean vegan product free of chemical additives and made from various non-GMO carbohydrate sources,” says Bob Iafelice, R.D.

A hand holding a blue shaker bottle in front of a kitchen counter. Nearby are a red container labeled NAK and purple and black bottles. A coffee pod holder is visible in the background.

Each serving of Naked BCAAs provides the sufficient 2.5-gram dose of leucine necessary to drive muscle protein synthesis and contribute to muscle gains and muscle recovery1. The formulation earns 5 out of 5 stars, as you get 5 grams of BCAAs per serving. It comes unflavored (and in two other flavor options), so it will easily mix into a post-workout drink, and at only 35 cents per serving, you can’t beat the price, which earns an easy 5 out of 5 stars.

I tried these BCAAs and yes, the powder does smell, which is just inherent to BCAAs themselves. Although it’s marked as unflavored, I did find it slightly bitter—again, inherent to BCAAs—but I think it mixed in fine with a flavored drink. 

Price per serving$0.33-$0.38
Servings per container100
Serving size1 scoop (5 g)
BCAAs5 g (L-Leucine: 2.5 g, L-Isoleucine: 1.25 g, L-Valine: 1.25 g)
FlavorsUnflavored, Cherry Lime, Strawberry Lemonade
CertificationsGluten-free, certified vegan
Calories per servingN/A
SweetenersSucralose

Best BCAA Supplement for Muscle-Building: Cellucor Alpha Aminos

Good for: People who are looking to pack on the muscle

Best BCAA for Muscle-Building
Cellucor Alpha Aminos
Muscle building
Electrolytes
Sugar-free
Save 30% with subscription (plus free shipping)
Free shipping for orders over $55
Not third-party tested
Servings
30 per container
Price per serving
$0.93
Ingredients
14 amino acids and 5g of BCAAs (2:1:1 ratio), electrolytes, coconut water powder, and BetaPower Betaine
Flavors
Watermelon, Icy Blue Razz, or Fruit Punch
Muscle Building
With 14 amino acids and 5g of BCAAs, Cellucor Alpha Aminos can help support your muscle-building efforts.
Pros of Cellucor Alpha Aminos
Added electrolytes
Tastes great
Powerful dose of BCAAs
Good mixability
Cons of Cellucor Alpha Aminos
Contains sucralose
Not third-party tested
Price per serving
$0.93
Servings/container
30
Serving size
1 scoop (about 12.7 g)
Flavor Options
3 (Fruit Punch, Icy Blue Razz, Watermelon)

If ingesting sucralose is not a concern for you, Cellucor’s Alpha Amino EAA and BCAA supplement powder is worth considering as it offers high-quality and high-doses of both.

The jury is still out on whether or not BCAA supplements can help with muscle building. But since they may aid muscle recovery and reduce muscle fatigue, they can help keep soreness at bay, allowing you to train harder and longer. It’s even better if they contain the other essential amino acids as well—which you’ll find in Cellucor Alpha Aminos, our pick for the best BCAAs for muscle growth.

“Only a complete protein composed of all nine essential amino acids will maximize muscle protein synthesis8 and subsequent muscle gains,” explains Bob Iafelice, R.D.

Our product tester tried the Fruit Punch flavor and rated the taste a 4 out of 5. “It reminded me of the Kool-Aid I drank as a kid. It did bring back feelings of nostalgia, but it did kind of feel like I was just drinking sugar water,” he commented.

A person in a black long-sleeve top is scooping powder from a container labeled Alpha Amino Performance BCAAs into a clear water bottle with measurement markings. The bottle sits on a wooden table beside the container lid.

However, he gave the solubility a slightly higher score of 4.5 out of 5 stars, noting, “I didn’t use an agitator when I mixed this in a shaker bottle, and it still dissolved really well.”

Cellucor Alpha Aminos contains 5 grams of BCAAs in a 2:1:1 ratio of leucine to isoleucine and valine. It has a few proprietary blends, meaning you won’t know exactly how much of the other ingredients you’re getting. Plus, it has some artificial flavors and sweeteners. We do like that it has electrolytes to aid hydration, though, so we rated the formulation a 3 out of 5.

Despite having more than just BCAAs, this product is still less than $1.00 per serving. If you’re looking for a supplement that can support your muscle-building goals and potentially improve your workout performance, this could be a good choice.


Price per serving
$0.93
Servings per container30
Serving size1 scoop (about 12.7 g)
BCAAs5 g
FlavorsFruit Punch, Icy Blue Razz, Watermelon
CertificationsN/A
Calories per servingN/A
SweetenersSucralose

Best BCAA Supplement for Recovery: 1st Phorm BCAAs

Good for: Someone who’s mostly interested in BCAA supplements to promote recovery

Best BCAA For Recovery
GGR Score
We test and review fitness products based on an independent, multi-point methodology.
4.3
1st Phorm BCAAs
No added sugar
Best tasting
High BCAA dosage
Subscription options ranging from every 2-6 weeks
Financing available through Klarna
Third-party tested
Servings
About 40 per container
Price per serving
$1.12
BCAAs
7.5 g (Leucine: 3.5 g, Isoleucine: 2 g, Valine, 2g)
Flavors
Berry Lemonade, Blue Raspberry, Lemonade, Pineapple Mango, Strawberry Candy
Taste-centric folks
With five flavors to choose from, 1st Phorm BCAAs earned the nod as the best-tasting BCAAs our team has tried.
Pros of 1st Phorm BCAAs
5 great-tasting flavors
Research-backed doses
Can put on a subscription to save money
40 servings per container
Cons of 1st Phorm BCAAs
Uses a proprietary blend of amino acids and electrolytes
May not be able to be stacked with other supplements
Price per serving
$1.12
Servings/container
About 40
Serving size
1 scoop (about 11-12 g)
Flavor Options
5 (Berry Lemonade, Blue Raspberry, Lemonade, Pineapple Mango, Strawberry Candy)

Made with research-backed doses of BCAAs, plus electrolytes like potassium and sodium, 1st Phorm BCAAs earn the nod as the best-tasting BCAAs on our list. Although they’re more expensive than other options, they’re third-party tested, which should give you confidence with every sip.

1st Phorm BCAAs blend a combination of muscle-recovery nutrients into a post-exercise drink. This unique product contains a 7.5-gram dose of BCAAs, plus a good helping of electrolytes like potassium and sodium—which have been shown to support reduced muscle damage and ease the effects of delayed-onset muscle soreness.

Kate Meier, GGR’s senior director of content and competitive weightlifter, tested the 1st Phorm BCAAs. While it’s hard to credit BCAAs with recovery (Kate says she makes a point to stretch and hydrate religiously), she did note that she didn’t have any adverse effects. The best part of these? They’re the best-tasting BCAAs we’ve tried.

“The blue raspberry tastes almost like blue Kool-Aid,” she states in our 1st Phorm BCAA review. “This is an easy 5/5 for taste from me.”

A container of BCAA powder is open on a granite countertop, with a scoop full of powder held above it. Beside the container, there is a shaker bottle filled with a blue liquid.

1st Phorm packs potassium and sodium into their supplement for electrolyte replenishment. Electrolytes are often thought of in terms of the energy they provide, but they play an equally important role in recovery, according to researchers4 who said, “if rapid recovery (under 24 hours) is desired…aggressive drinking of fluids and consuming electrolytes should be encouraged to facilitate recovery for subsequent competition.”

RELATED: Best Electrolyte Drink

In other words, if you want to train or compete as hard as possible every single day you need to make sure you’re getting enough electrolytes throughout the day. 1st Phorm makes it easy with five flavors: Berry Lemonade, Blue Raspberry, Lemonade, Pineapple Mango, and Strawberry Candy.

This is a little more expensive than other BCAAs we have on this list. However, part of that is because 1st Phorm products are third-party tested. Therefore, we know what’s on the label is what’s inside the product.

Price per serving$1.12
Servings per containerAbout 40
Serving size1 scoop (11-12 g)
BCAAs7.5 g (Leucine: 3.5 g, Isoleucine: 2 g, Valine, 2g)
FlavorsBerry Lemonade, Blue Raspberry, Lemonade, Pineapple Mango, Strawberry Candy
CertificationsThird-party tested
Calories per servingN/A
SweetenersSucralose

Other BCAAs We Researched and Tested

There are lots of BCAA supplements on the market, and of course, not all of them made our list. Here are a few that we also researched.

Four containers of dietary supplements are stacked. Labels read: Alpha Amino, BCAA Glutamine, Naked BCAAs, and another BCAA product with a wolf design. They are placed on a marble surface.

How We Picked and Tested the Best BCAA Supplements

Choosing the best BCAA products in this exploding category was no easy feat, but we narrowed down our list by taking into account a number of factors. We also worked closely with nutritionist, registered dietitian, and supplements expert Bob Iafelice to develop a rigid testing methodology that involves the following factors:

Formulation

There are some key components to recognizing a quality BCAA. We rated the products on this list by answering the following questions:

  • How many grams of BCAAs are in each serving? We look for at least 5 grams per serving.
  • What’s the ratio of leucine to isoleucine to valine? The ideal ratio is around 2:1:1.
  • Are there a lot of artificial ingredients? We favor products that omit those.

We also look at dosages of key ingredients to make sure they are scientifically-backed to be effective.

Third-Party Testing

This is an important factor, because we have athletes on our team at GGR, and they have to know that what they put in their bodies is free from contaminants. Therefore, we evaluate if the product been tested by Informed Sport, NSF, or Banned Substance Control Group (BSCG) for banned substances.

Outside athletes, people with allergens may rest easy knowing that the product has been tested to verify its contents.

If a product has not been third-party tested, it will not receive a 5 out of 5 rating from our team. However, if we feel the brand is trustworthy and has a transparent label free from proprietary blends, it can still rank high.

Customer Experience

We look at the process and ease of getting you your branch chain amino acid, from purchasing to delivery. Along with that, we look at the company’s policies on returns and how responsive customer service is.

Price Per Serving and Value

There are a few factors we take into account with it comes to servings and costs. How many scoops (or capsules) would you need to hit the recommended 5-gram-per-day allotment? Are there at least 30 servings in the container?

Also, is the cost reflective of the value you’re getting? A higher cost per serving should also mean a higher quality supplement. BCAAs that brought a high-quality formulation at a competitive price per serving scored highest here.

Taste and Flavor Options

A BCAA supplement is no good if you can’t stand to swallow it. We asked members of our team (fitness enthusiasts themselves) to taste each powder and rate it on a scale of 1 to 5. We also looked to customer reviews sections, as we know that taste is subjective. We assessed if flavor names were accurate. And if the powder is unflavored, is it actually unflavored?

Another item we score for is flavor options. While we don’t knock a product if there is only one flavor, we do like to see brands giving customers options.

Solubility

One test we run on all powder supplements is their solubility. We will put products in a glass of water and stir it with a spoon, we will throw it in a blender, we will toss it in a shaker cup. Our testers evaluate if the product dissolves completely or if it leaves a noticeable residue.

Open container of white powder with a plastic scoop inside, sitting on a wooden surface. A green shaker bottle is partially visible on the left.

Benefits of BCAAs

BCAAs are known to have a few potential benefits, including supporting muscle growth, performance enhancement, and post-exercise recovery. We worked with Bob Iafelice, R.D., to outline some reasons you might consider using this supplement.

Muscle-Building

It is well-documented that BCAAs stimulate protein synthesis in muscle tissue when ingested following resistance training. However, BCAAs lack the full range of essential amino acids necessary to sustain maximal muscle protein synthesis.

“A complete, high-quality protein food such as whey that furnishes all of the essential amino acid building blocks to drive muscle gains is the preferred choice for a post-workout beverage,” says Iafelice.

The verdict: BCAAs have limited usefulness as a post-exercise supplement to support muscle growth (particularly when compared to whey protein).

Performance Enhancement

Among the essential amino acids, BCAAs have the unique ability to serve as an energy source during endurance exercise once carbohydrate stores (glycogen) become depleted. Research9 has shown that BCAAs can also act to support decreases in brain levels of serotonin, a neurotransmitter that causes central nervous system fatigue during sustained, moderate-intensity exercise.

“These fatigue-resistance properties of BCAAs are supported by recent studies showing that BCAA supplementation increases exercise capacity and endurance performance in prolonged physical activity carried to exhaustion,” says Iafelice. “However, since other studies showed negative results, the ergogenic effects of BCAAs remain open to question.”

The verdict: BCAAs can be used to improve exercise performance, but only in prolonged endurance events that cause glycogen depletion. Moreover, carbohydrates can alternatively be used to achieve the same benefits. *

Post-Exercise Recovery

“This is where BCAAs shine!” Iafelice says. “Systematic reviews of clinical trials provide convincing evidence that BCAAs lower markers of muscle damage and reduce delayed-onset muscle soreness (DOMS) following resistance training or exhaustive endurance exercise.”

Muscle breakdown caused by intense workouts can lead to declines in muscle function such as power output and endurance performance. Supplementation with 10 grams of BCAAs before and after an intense strength training session has been shown10 to mitigate a decrease in power-producing ability experienced by weight-trained males compared to a placebo group.

The verdict: BCAAs can be effective for speeding the recovery of injured muscles (low-to-moderate damage) after high and frequent training loads.

A person with long hair and a beard, wearing a Strong is Happy shirt, drinks from a black bottle in a kitchen. A packet labeled Klean is on the counter beside them.

Potential Side Effects of BCAAs

According to Iafeliece, BCAAs are considered safe for most people when taken in recommended dosages. 

“While some studies have linked high blood levels of BCAAs with type 2 diabetes and other metabolic diseases, levels of BCAAs in the blood do not necessarily correlate with dietary BCAA intake,” Iafelice says. 

They are also safe to take daily and do not need to be cycled on or off for any period of time, Iafelice adds. Of course, if you experience any unexplained side effects, discontinue use immediately and talk to your doctor. 

How to Choose the Best BCAAs

Before you commit to a BCAA supplement, consider these factors.

Ingredients

Does the supplement only have BCAAs, or are there other ingredients, like glutamine or electrolytes, as well?

When you’re looking at the formulation, note that the ideal ratio is 40 milligrams of leucine, 20 milligrams of isoleucine, and 20 milligrams of valine per kilogram of bodyweight.

So for a person who weighs 150 pounds, that’s about 2.7 grams of leucine, and 1.4 grams of both isoleucine and valine. This means that the 5-gram dose of BCAAs contained in most of the products on our list is right in line with the seemingly effective dosage. 

Pill or Powder?

Are you OK with mixing BCAA powder into a drink, or would you rather swallow a few pills every day? Pills tend to be easier to take on the go, but you’ll probably have to swallow quite a few to get the same dose of BCAAs as you would get in a powder.

Taste

This is an important one, because if you can’t stomach the flavor, you won’t take the workout supplement consistently—and that’s key to see any potential results. Do research on the flavor options available and see if you can try a few samples.

Value

Consider not only the price and serving size, but also the amount of BCAAs per serving to decide what’s the best value for you and your needs.

Customer Feedback

Reviews from actual customers should weigh into your purchasing decision. Check out Amazon or the manufacturer websites for insights into the experience. 

Banned-Substance Testing

Look for Informed Sport, NSF, or BSCG logos on the products to see if they’ve been batch-tested for banned substances. This is especially important if you’re an athlete. 

When To Take BCAAs and How Much To Take

So, when is the best time to take BCAAs? There is mixed research available on this topic. But, because BCAAs have potential performance-enhancing and post-workout recovery effects, taking them intra-workout, or right after, seems to be the most promising.

A minimum and maximum dose of BCAAs hasn’t really been established, but research14 seems to indicate that the ideal ratio is 40 milligrams of leucine, 20 milligrams of isoleucine, and 20 milligrams of valine per kilogram of body weight. So for a person who weighs 150 pounds, that’s about 2.7 grams of leucine, and 1.4 grams of both isoleucine and valine. This means that the 5-gram dose of BCAAs contained in most of the products on our list is right in line with the seemingly effective dosage.

Final Verdict on Best BCAA Supplements 

Although the research on BCAAs is not definitive, there are some potentially positive benefits around athletic performance and recovery. If you’re training hard and eating well and have the money to spend, trying out a BCAA supplement could support your results and other goals, like weight loss.

Best BCAAs FAQs

What BCAA is the best?

The right BCAA supplement for you will depend on plenty of factors, including your budget, fitness goals, and other personal preferences. That being said, we recommend: 

Best BCAA Supplement Overall: Transparent Labs BCAA Glutamine 
Best Budget BCAAs: Nutricost BCAA Powder
Best BCAA Pills: Crazy Muscle BCAA Pills
Best BCAA Supplement for Women: Jacked Factory BCAA – Fermented
Best BCAA Supplement for Endurance: Transparent Labs Intra Workout
Best BCAA Supplement for Weight Loss: Momentous Vital Aminos
Best Vegan BCAA Supplement: Naked BCAAs
Best BCAA Supplement for Muscle-Building: Cellucor Alpha Aminos
Best BCAA Supplement for Recovery: 1st Phorm BCAAs

Is it OK to drink BCAAs every day?

If your main goal is to improve your recovery, then yes. Studies have shown that BCAA supplementation may help speed up recovery, but if your main goal is to build muscle then there is no reason to take BCAAs every day.

Which company is best for BCAAs? 

The type of company best for branch chain amino acids is one who purposefully has a high-quality formulation with research-backed dosages of BCAAs, as well as third-party testing to ensure the quality of the supplement. That said, our favorite BCAA supplement for most people is Transparent Labs BCAA Glutamine, which has 8 grams of BCAAs, and is certified by Informed Choice.

Are BCAAs actually worth it?

Yes, BCAAs can be worth it, although it depends on your fitness goals. BCAAs do best to aid in recovery, as studies10 show it can help if taken before or after a workout.

However, research is conflicting on the effectiveness of BCAAs for muscle growth. Some research shows that taking BCAAs after resistance training11 can stimulate the growth of new muscle tissue. However, a 2017 study in the Journal of the International Society of Sports Nutrition12 suggests that BCAA supplements alone do not support muscle growth. If your goal is to build muscle, it’s best to follow a strength training program and a proper diet with adequate protein.

Do BCAAs really work?

According to Bob Iafelice, R.D., the answer to this question depends on your goals. As discussed, the potential benefits of BCAAs include muscle-building, performance enhancement, and post-exercise recovery, but the only true home run benefit can be in post-exercise recovery. 

And as with other supplements like creatine or the best greens powders, they should be used as just that—a supplement to eating adequate amounts of protein in a well-balanced diet, training at an appropriate frequency and intensity, and ensuring you recover fully as well.

These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

References

  1. Phillips, S.M., D. Paddon-Jones, and D.K. Layman, Optimizing Adult Protein Intake During Catabolic Health Conditions. Adv Nutr, 2020. 11(4): p. S1058-s1069.
  2. Legault, Z., N. Bagnall, and D.S. Kimmerly, The Influence of Oral L-Glutamine Supplementation on Muscle Strength Recovery and Soreness Following Unilateral Knee Extension Eccentric Exercise. Int J Sport Nutr Exerc Metab, 2015. 25(5): p. 417-26.
  3. Highly Branched Cyclic Dextrin and its Ergogenic Effects in Athletes: A Brief Review . (2021). Journal of Exercise and Nutrition4(3). https://doi.org/10.53520/jen2021.103100
  4. Shirreffs SM, Sawka MN. Fluid and electrolyte needs for training, competition, and recovery. J Sports Sci. 2011;29 Suppl 1:S39-46. doi: 10.1080/02640414.2011.614269. PMID: 22150427.
  5. Cruzat V, Macedo Rogero M, Noel Keane K, Curi R, Newsholme P. Glutamine: Metabolism and Immune Function, Supplementation and Clinical Translation. Nutrients. 2018;10(11):1564. Published 2018 Oct 23. doi:10.3390/nu10111564
  6. Brooks NA, Wilcox G, Walker KZ, Ashton JF, Cox MB, Stojanovska L. Beneficial effects of Lepidium meyenii (Maca) on psychological symptoms and measures of sexual dysfunction in postmenopausal women are not related to estrogen or androgen content. Menopause. 2008 Nov-Dec;15(6):1157-62. doi: 10.1097/gme.0b013e3181732953. PMID: 18784609.
  7. Berti Zanella P, Donner Alves F, Guerini de Souza C. Effects of beta-alanine supplementation on performance and muscle fatigue in athletes and non-athletes of different sports: a systematic review. J Sports Med Phys Fitness. 2017 Sep;57(9):1132-1141. doi: 10.23736/S0022-4707.16.06582-8. Epub 2016 Jul 5. PMID: 27377257.
  8. Church DD, Hirsch KR, Park S, et al. Essential Amino Acids and Protein Synthesis: Insights into Maximizing the Muscle and Whole-Body Response to Feeding. Nutrients. 2020;12(12):3717. Published 2020 Dec 2. doi:10.3390/nu1212371
  9. Kephart WC, Wachs TD, Thompson RM, et al. Ten weeks of branched-chain amino acid supplementation improves select performance and immunological variables in trained cyclists [published correction appears in Amino Acids. 2018 Oct;50(10):1495. Mac Thompson R [corrected to Thompson RM]]. Amino Acids. 2016;48(3):779-789. doi:10.1007/s00726-015-2125-8
  10. Gee TI, Deniel S. Branched-chain aminoacid supplementation attenuates a decrease in power-producing ability following acute strength training. J Sports Med Phys Fitness. 2016;56(12):1511-1517.
  11. Jackman, S. R., Witard, O. C., Philp, A., Wallis, G. A., Baar, K., & Tipton, K. D. (2017). Branched-Chain Amino Acid Ingestion Stimulates Muscle Myofibrillar Protein Synthesis following Resistance Exercise in Humans. Frontiers in physiology, 8, 390. https://doi.org/10.3389/fphys.2017.00390
  12. Wolfe R. R. (2017). Branched-chain amino acids and muscle protein synthesis in humans: myth or reality?. Journal of the International Society of Sports Nutrition, 14, 30. https://doi.org/10.1186/s12970-017-0184-9

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