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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 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
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
If stevia does not cause you any stomach issues, Transparent Labs BCAA Glutamine is a well-formulated supplement worth considering.
Best Budget BCAAs: Nutricost BCAA Powder
Good for: Those who want to save some cash on their BCAAs and aren’t picky about flavor
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.
Best BCAA Pills: Crazy Muscle BCAA Pills
Good for: Those who prefer swallowing a capsule over chugging a drink
Crazy Muscle BCAA Pills are a convenient way to supplement with BCAAs when you don’t want to deal with messy powders.
Best BCAA Supplement for Women: Jacked Factory BCAA – Fermented
Good for: Those who want an affordable BCAA supplement that tastes good
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.
Best BCAA Supplement for Endurance: Transparent Labs Intra
Good for: People who are looking to go the extra mile or get that last rep
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.
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
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.
Best Vegan BCAA Supplement: Naked Nutrition BCAAs
Good for: Vegan or plant-based exercisers who need a BCAA supplement
Naked Nutrition BCAAs are the highest-grade amino acids and free from any additives but the taste leaves much to be desired.
Best BCAA Supplement for Muscle-Building: Cellucor Alpha Aminos
Good for: People who are looking to pack on the muscle
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.
Best BCAA Supplement for Recovery: 1st Phorm BCAAs
Good for: Someone who’s mostly interested in BCAA supplements to promote recovery
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.
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.
- BPI Sports Best BCAA: This product contains CLA, which has been researched for its properties in supporting fat loss. Because the research is still discordant, we left this product off.
- Optimum Nutrition BCAA 1000: This capsule form of BCAAs was on our short list, but it only contains 1 g of BCAAs per serving, so Pure Encapsulations capsules beat it out.
- Optimum Nutrition Amino Energy: This is a good option if you want some caffeine along with your BCAAs. Read our Optimum Nutrition Amino Energy review for more.
- Optimum Nutrition BCAA 5000 Powder: We found that this unflavored powder had a really bitter taste. You can read more about our take in our full Optimum Nutrition BCAA review.
- Ghost BCAAs: In our Ghost BCAA review, you’ll see that while we like this supplement—particularly the taste—it’s not third-party tested so we left it off the list.
- Evlution Nutrition BCAA Energy: We liked Evlution Nutrition’s 5 grams of BCAAs and 2.5 grams of leucine mixed with 110 milligrams of “natural energizers,” as seen in our Evlution Nutrition BCAA Energy review. Still, the breakout of the caffeine and green tea extract amount isn’t listed, and we couldn’t find any information on if this pre-workout drink is third-party tested or not.

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.

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.

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
- 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.
- 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.
- Highly Branched Cyclic Dextrin and its Ergogenic Effects in Athletes: A Brief Review . (2021). Journal of Exercise and Nutrition, 4(3). https://doi.org/10.53520/jen2021.103100
- 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.
- 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
- 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.
- 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.
- 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
- 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
- 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.
- 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
- 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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