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The BCAA (branched chain amino acid) supplement is a pretty standard member of any bodybuilder’s supplement stack these days. The reason for this is that these amino acids1, which are a building block of protein, have been demonstrated to support muscle gain and recovery.

The fact that females have higher levels of estrogen and lower levels of testosterone than men makes this information kind of vital in the sports nutrition world. This difference in hormone profiles makes it significantly more difficult for females to build muscle and strength, and we may need a little extra help in our diets to keep up. 

Now, I would be remiss as a sports dietitian to overblow the hype of any sports nutrition supplement. It’s important to know that you can also get BCAAs and EAAs (essential amino acids) by eating a constructed, balanced meal plan that includes plenty of meat, dairy, and whey. 

However, if you don’t partake in animal products, eat a low-calorie diet, or just don’t want to have to worry about the type and quantity of the amino acids you’re eating, BCAA supplements can be a convenient tool in your fitness toolbox. 

In this roundup of the best BCAA for women, I curated seven picks based on my experience and important factors like taste, price, and formulation from our expert product testers, which include personal trainers, certified nutrition coaches, and athletes. Let’s dive in. 

(Editor’s note: For the purposes of this article, from here on out, we will use the words “women” and “woman” to refer to woman-identifying individuals, and will use the word “female” for any statements specifically regarding female biology and physiology.)

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.

7 Best BCAAs for Women

Best BCAA for Women Overall: Transparent Labs BCAA Glutamine

Good for: Ladies looking for a robustly formulated BCAA supplement with minimal ingredients

Best Overall

Transparent Labs BCAA Glutamine

GGR Score: 4.25 starstarstarstarstar

Product Highlights

  • Available in 5 flavors, BCAA Glutamine supports post-workout recovery and a reduction of muscle breakdwon
  • No artificial colors, sweeteners, or coloring
  • Sweetened with Stevia
  • Each serving has 5 active ingredients designed to promote protein synthesis, reduce muscle fatigue, improve post-workout muscle growth, and enhance performance
  • Ingredients include vitamin C, fermented vegan BCAA 2:1:1 (L-leucine, L-valine, and L-isoleucine), and glutamine

Pros & Cons

Pros

  • Transparent ingredient list
  • 5 flavor options
  • Uses fermented vegan BCAAs
  • Gluten-free and non-GMO
  • No artificial sweeteners, coloring, or preservatives
  • 60-day money-back assurance

Cons

  • Expensive
  • Contains Stevia, which can cause digestive issues
  • Taste is not appreciated by all

Bottom Line

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

Transparent Labs is no stranger to our favor when it comes to our discussions about supplements. A fairly new company founded in 2015, it’s been making a big splash due to the high quality of the supplements, transparency of ingredients, and evidence-backed products with clinically effective doses. 

Transparent Labs’ BCAA supplement contains a whopping 8 grams of BCAAs that are 100% vegan, but also 5 grams of l-glutamine. Glutamine is an amino acid involved in the synthesis of protein in the body and has been shown2 to hinder muscle breakdown. 

Studies3 have also shown that l-glutamine can boost athletic performance and help with endurance in exercise that lasts longer than an hour, which can be key if you’re a woman who performs sports. 

In the study cited above, it was concluded that women would need to consume about 70 to 100 milligrams per kilogram of body weight to see these benefits. The beauty of Transparent Labs’ amino acid powder is that it contains 5 grams of l-glutamine, which would give most active women that clinically effective dose they need for a performance boost. 

An image of Transparent Labs BCAA Glutamine in a shaker

The final ingredient to mention is coconut water powder, which is a compound that can help with maintaining hydration due to the electrolyte content. Staying hydrated can greatly reduce the discomfort that some people experience when they first begin taking a BCAA supplement due to mild stomach upset.

GGR Senior Editor Nicole Davis and GGR Senior Staff Writer Amanda Capritto have both tried the Strawberry Lemonade flavor of Transparent Labs BCAA Glutamine. They both had to dilute it with water, Nicole citing it was a bit bitter and Amanda saying it was too sweet (potentially due to the stevia), but it got high marks for solubility. 

Lastly, we do have to point out that this is a pricey BCAA supplement. But, if you’re down with paying for quality, aminos from Transparent Labs are some of the best on the market. If you’re on a tight budget, however, one of our other picks may be a better fit. 

Read our full Transparent Labs BCAA Glutamine review for more in-depth thoughts. 

Price Per Serving$1.33
BCAAs8 g (Leucine: 4 g, Isoleucine: 2 g, Valine: 2 g)
Dosage1 scoop
FlavorsSour Green Apple, Tropical Punch, Strawberry Lemonade, Blue Raspberry

Best BCAA for Women with Carbs: XWERKS Motion

Good for: Those who need some extra energy to fuel a hard workout

Best With Carbs

XWERKS Motion

GGR Score: 3.2 starstarstarstarstar

Product Highlights

  • Backed by clinical trials 
  • Designed to help you perform longer
  • Includes BCAAs and cluster Dextrin
  • Replaces energy levels fast

Pros & Cons

Pros

  • Doesn’t cause stomach discomfort
  • Multipurpose formula
  • Backed by science
  • Sugar free
  • Gluten and dairy free

Cons

  • Hard to mix
  • Contains artificial sweetener

Bottom Line

XWERKS Motion is an electrolyte mix that has BCAAs and cluster dextrin, meaning it can fuel you through a workout and also help you recover. With a mid-range per serving cost, this product may be worth a try for those looking for a multipurpose supplement.

If your main concern is fueling your workout, you might check out XWERKS Motion. This is more of a carb supplement with added BCAAs, so if you’re only looking for a BCAA supplement, there’s probably a better option for you. 

However, Motion offers 3 grams of BCAAs in the ideal 2:1:1 ratio, as well as calcium, sodium, and magnesium, plus 28 grams of total carbs, mostly from Cluster Dextrin. Cluster Dextrin4 is a high molecular weight carb, which tends to cause less gastric distress and a prolonged impact on your blood sugar as opposed to low molecular weight carbs like maltodextrin. While there is sucralose in this formula, we still give Motion a 4 out of 5 in formulation as a carb supplement. Plus, we really liked the taste of the only flavor available, Raspberry Lemonade. 

XWERKS Motion in a gym

“This isn’t overly sweet, which I appreciate,” says our expert tester, GGR Senior Director of Content Kate Meier. “I get more berry than lemonade, but it’s very refreshing!” Kate gave Motion a 5 out of 5 in both taste and solubility. 

Motion costs $1.63 per serving, so it is on the pricier side, earning it a 1 out of 5 in price. Kate didn’t notice too much of an effect when taking this during her workout, although she said she felt good overall. Anthony O’Reilly, GGR performance editor, says that he takes this before early-morning workouts in place of food, and says it works great for an energy boost. 

Check out our XWERKS Motion BCAA review for more.

Price Per Serving$1.63
BCAAs3 g
Dosage1 scoop (34 g)
FlavorsRaspberry Lemonade

Best Budget BCAA for Women: Nutricost BCAA Powder

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

Best Budget

Nutricost BCAA Powder

GGR Score: 4.7 starstarstarstarstar

Product Highlights

  • Under $1 per serving
  • Research-backed doses of BCAAS to help with lean muscle mass
  • 30, 60, 90, 120, 150 serving options
  • Nine flavor options, including unflavored

Pros & Cons

Pros

  • Less than $1 per serving
  • Clinically-recommended dose of BCAAs
  • Nine flavors, including unflavored
  • Multiple serving options
  • Third-party tested

Cons

  • Customers say some flavors are bitter

Bottom Line

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 to try BCAAs for the first time, or if you’re tight on cash, consider the unflavored Nutricost BCAA powder—at about $0.25 per serving, it’s one of the most affordable BCAA supplements on the market, and it doesn’t skip on quality. 

Nutricost BCAA powder offers an ideal 2:1:1 ratio of BCAAs in a 6-gram dose, earning it a 5 out of 5 in formulation. Perry Nix, R.D., especially likes the 3 grams of leucine in this product, which is “essential for triggering muscle protein synthesis.” Basically, if you’re looking to BCAAs to help you grow muscle, you’re in the right place here. 

An image of mixing Nutricost BCAA powder

This BCAA powder is unflavored, but our tester, GGR Senior Director of Content Kate Meier, says it does have a taste to it. “It’s sort of mineral-y, or even earthy. I tried it with water just to see how it would taste, and it wasn’t horrible, but I wouldn’t drink it that way again. Mixed with a pre-workout, I couldn’t taste this BCAA powder at all.”

Kate also reports that it dissolves really well with no granularity, so we rate both taste and solubility as 5 out of 5. While we haven’t tried the flavored options, note that there are several flavors of this BCAA powder available as well, including Watermelon, Grape, Pineapple, and Strawberry Kiwi. They’re almost double the price per serving compared to the unflavored, although that’s still a 5-star price for BCAAs. 

Last, but certainly not least, Nutricost products are also third-party tested. For athletes specifically, this is great news. 

Price per serving$0.25
BCAAs6 grams (Leucine: 3 g, Isoleucine: 1.5 g, Valine: 1.5 g)
Dosage1 scoop (6 g)
FlavorsUnflavored

Best-Tasting BCAA for Women: Cira Amino Intra Workout

Good for: Girls who want some yummy BCAAs during their workout

Best-Tasting

Cira Amino Intra Workout

GGR Score: 3.5 starstarstarstarstar

Product Highlights

  • Three flavors
  • Contains all 9 essential amino acids
  • Easy to mix
  • Less than $1 per serving

Pros & Cons

Pros

  • Uses research-backed doses for some ingredients
  • Less than $1 per serving
  • Contains all 9 essential amino acids

Cons

  • Uses a proprietary blend
  • Contains artificial ingredients
  • Some reviewers say it's overly sweet

Bottom Line

A budget-friendly and easy-to-mix intra-workout supplement containing all 9 essential amino acids.

Cira Nutrition is a brand that’s dedicated to making supplements for women by women. We typically don’t buy into this type of marketing, but Cira makes some good products, including the best protein powder for women

Amino Intra Workout comes in three flavors: Pop & Rock, Pink Candy, and Glow-jito. Senior editor Nicole Davis tried Pink Candy, and she liked it—it’s sweet, but the flavor is definitely there. Senior staff writer Amanda has tried the Pop & Rock flavor of Cira’s pre-workout and also liked it, although she had to dilute it with water to cut the sweetness. 

Their amino intra-workout supplement is meant to be taken in the middle of a workout to give you that extra boost of energy along with the amino acids you need. It contains taurine5, which is a main ingredient in Red Bull, and acts to nourish your mitochondria to provide you with more energy.

In addition to aminos, you will also find coconut water powder in this product, which can help you stay hydrated.

According to the ingredients list, Cira’s amino acids powder contains a mixture of BCAAs and EAAs, but the amounts of each are unclear, so, without this information, it may not be ideal to rely on this brand as a muscle growth supplement. 

Price Per Serving$0.83
BCAAs3 g (histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, valine, tryptophan)
Dosage1 scoop
FlavorsPop & Rock, Pink Candy, Glow-jito

Best BCAA for Women for Hydration: 1st Phorm BCAAs

Good for: Women who heavily sweat or exercise in warm climates

Best for Hydration

1st Phorm BCAAs

GGR Score: 4.3 starstarstarstarstar

Product Highlights

  • Available in 7 different flavors
  • Each serving costs $1.07
  • No added sugar but reviewers report great-tasting flavors
  • Has research-backed doses of all branched-chain amino acids
  • Can subscribe for monthly delivery to save money

Pros & Cons

Pros

  • 7 great-tasting flavors
  • Research-backed doses
  • Can put on a subscription to save money
  • 40 servings per container

Cons

  • Uses a proprietary blend of amino acids and electrolytes
  • May not be able to be stacked with other supplements

Bottom Line

Great-tasting BCAA supplement with research-backed doses.

1st Phorm BCAAs not only contain 7.5 grams of BCAAs per serving in a 1.75:1:1 ratio, they also contain an amino blend and an electrolyte and mineral blend; the latter is of note in you’re looking for some added hydration from your BCAA supplement. 

The electrolyte and mineral blend is proprietary, which we’re honestly not a fan of, but we do know that this formula offers 56 milligrams of sodium and 95 milligrams of potassium to help optimize athletic performance6. Although the ACSM recommends a dosage of 1.7 to 2.9 grams of salt during prolonged exercise, the amount supplied in 1st Phorm BCAAs would most likely suffice for day-to-day activity. 

Scoop of 1st Phorm BCAAs going into a cup

We give the 1st Phorm BCAAs a 3.5 out of 5 in formulation, mostly because of the proprietary blends. As Sydney Lappe, R.D., says in our 1st Phorm BCAA review, “Proprietary blends obscure ingredient amounts, hindering our ability to assess their clinical effectiveness, leading us to favor fully transparent formulas.”

Our tester, GGR Senior Director of Content Kate Meier, rates this a 5 out of 5 in taste. She tried both the Blue Raspberry and Lemonade flavors, and said the latter tasted just like a lemon-lime gatorade. “I could drink this easily as it’s not too sweet,” she explains. 

1st Phorm BCAAs are middle-of-the-road for price, coming in at about $1.12 per serving and a 3 out of 5 in the price category. With a research-backed dosage of BCAAs, plus the added electrolytes and stellar taste, we think this product is worth a shot. 

Price per serving$1.12
BCAAs7.5 grams (Leucine: 3.5 g, Isoleucine: 2 g, Valine: 2 g)
Dosage1 scoop (11.7 g)
FlavorsBerry Lemonade, Blue Raspberry, Green Apple, Lemonade, Pineapple Mango, Strawberry Candy

Best BCAA Pills for Women: Pure Encapsulations BCAA Capsules

Good for: Women who would rather take a pill than drink an amino acid cocktail

Best Pills

Pure Encapsulations BCAA Capsules

GGR Score: 3.5 starstarstarstarstar

Product Highlights

  • Provides 600 milligrams of free-form BCAAs per capsule
  • Vegetarian ingredients and hypoallergenic
  • Intended to promote lean muscle mass, performance, and recovery
  • To get maximum benefits, it is recommended to take 2 to 4 capsules a day in between meals
  • Key ingredients: L-leucine, L-isoleucine, L-valine

Pros & Cons

Pros

  • No need to worry about taste
  • Convenient
  • Affordable
  • Portable
  • Made with high-quality vegetarian ingredients

Cons

  • Not as potent as powder
  • Need to take more than one capsule to reap the benefits

Bottom Line

Pure Encapsulation BCAA Capsules are a good way to add BCAAs into your routine if you prefer capsules over powder form.

Coming from a company that is trusted by and marketed towards healthcare professionals, we have a lot of confidence in the quality of Pure Encapsulations BCAA Capsules. Pure Encapsulations ensures that their supplements contain ingredients sourced from trusted suppliers, carefully tested to ensure their potency and purity by nutritional experts.

All of their products are also free of common allergens like wheat, eggs, tree nuts, peanuts, and gluten. Additionally, no artificial flavor, artificial colors, sweeteners, coatings, shellacs, or GMOs are used, nor are unnecessary binders, fillers, and preservatives added.

Person holding pure encapsulations bcaa capsules

Although most BCAA supplements do come in fun powders with exciting flavors, if that’s not your vibe, you can take comfort in knowing that taking them in pill form is just as effective. The added benefit of taking BCAAs in pill form is that it’s easier to avoid artificial ingredients you may not want to consume.

The one downside is that one serving is two capsules, but only provides 1.2 grams of BCAAs. That’s approximately six pills to achieve a sufficient dose—yowza! So, if you have issues taking pills, you may be better off going with an amino acids powder. This is particularly true if your training requires you to consume more amino acids than others, since the amount of amino acids in this supplement is on the lower end compared to our other choices.

Price Per Serving$0.56
BCAAs1.2 g (Leucine: .6 g, isoleucine: .3 g, Valine: .3 g)
Dosage2 capsules
FlavorsUnflavored

Best Vegan BCAA for Women: Naked BCAAs

Good for: Ladies who hold plant-based principles and value a simple supplement

Best Vegan

Naked Nutrition BCAAs

GGR Score: 4 starstarstarstarstar

Product Highlights

  • Free from any artificial additives 
  • Formulated with pharmaceutical-grade BCAAs
  • Quickly dissolves and absorbed 
  • Vegan, soy-free, dairy-free, and non-GMO
  • Incredible price point at $0.35 a serving
  • Key ingredients are just pure BCAAs with a 2:1:1 ratio of leucine, isoleucine, and valine

Pros & Cons

Pros

  • Only ingredients are pure BCAAs
  • Vegan
  • Serving size is just one teaspoon
  • 100 servings per container
  • Affordable

Cons

  • Smells bad
  • Taste is bitter

Bottom Line

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

What makes Naked BCAA stand out among natural BCAA supplements is that the container holds 100 servings, where the typical industry average is 30 servings. So, not only do you get more bang for your buck, but that means less trips to the online store.

Not only is this convenience factor an attractive feature, but if you do adhere to a vegan diet, you may need to supplement with more branched chain amino acids than people who eat meat. Thus, it’s a good idea to have a hefty supply of them on hand. 

The problem with most plant-based amino acids is that they are typically sourced from corn or soy. Luckily, these amino acids are non-GMO and are also certified vegan and certified gluten-free. 

An image of Naked BCAAs

Bad news for my girls out there who have a preference for flavored BCAA supplements. As part of Naked’s commitment to providing the purest formulations of supplements possible without additives, artificial flavor, ingredients, or sweeteners, this product can only be purchased unflavored. 

The Amazon reviews suggest that it does not taste the best when mixed with plain water—and GGR Senior Editor Nicole Davis agrees, saying they’re slightly bitter— so we recommend mixing this product in your favorite beverage or protein smoothie in order to enhance its taste.

Price Per Serving$0.35
BCAAs5 g (Leucine: 2.5 g, isoleucine: 1.25 g, valine: 1.25 g)
Dosage1 scoop
FlavorsUnflavored

Other BCAAs We Researched

There are a number of other BCAA supplements that are marketed for women out there, but these didn’t quite make our list because of factors such as high prices, unreliable formulations, and other factors:

How We Picked and Tested the Best BCAAs for Women

After browsing and testing many BCAA supplements we thought might be beneficial for active women, the ones on our list didn’t disappoint. We wanted to make sure we highlighted those that were great in taste and had women’s needs in mind. 

As always, we wanted health to be a priority, too. So our team carefully selected amino acid supplements that were minimally processed and without an overabundance of unnecessary ingredients that don’t belong in a sports nutrition supplement. 

Benefits of BCAAs

As a registered dietitian, my motto will always be “food first.” To their disdain, I am constantly lecturing my athletes that physical fitness is like a cake: Supplements can be the icing on top, but if the cake is a cruddy cake, the icing won’t matter. To put it into regular-people terms: even a good dietary supplement regimen cannot make up for a bad diet and suboptimal training.

So, if you feel confident you’re putting your all into these areas and want to turn to BCAA supplements to aid your performance, then I want you to hear from me what you can expect to get out of them. 

Scoop of 1st Phorm BCAAs going into a cup

Nourishment for Vegan Athletes

In general, vegan athletes tend to consume less protein than their omnivorous counterparts, especially if they do not receive nutrition guidance from a registered dietitian to make sure they get all the nutrients they need in adequate amounts.

Protein derived from plants7 is often incomplete, lacking essential amino acids, and tends to contain fewer BCAAs than those derived from animals. Or at least BCAAs in amounts significant enough to impact muscle protein synthesis.

That’s where a good vegan BCAA supplement can help vegan athletes, weight lifters, and bodybuilders keep up with adequate intake of the right amino acids without compromising their values. 

Reduce Muscle Soreness and Muscle Fatigue

A study published in The Journal of Sports Medicine and Physical Fitness8 showed that athletes given BCAA powder experienced a 12% reduction in muscle soreness and muscle fatigue following an intensive training program compared to the athletes given a placebo. The theory is that the BCAAs helped minimize the muscle damage and inflammation induced by intense exercise.

Helps Maintain Lean Muscle Mass During Fasted Training

The research is mixed, but some studies9 have shown that fasted training (exercising on an empty stomach) can be better for fat-burning than fed training. Even if that fact isn’t 100% proven, it’s still an attractive fact for those of us who like to work out first thing in the morning, but don’t have the time or the stomach for breakfast beforehand. 

So, if fasted training is something you choose to partake in, you should know there’s a catch. You see, fat-burning is cool and all. However, when you exercise without any fuel in your muscles (which is likely the case if you’re exercising first thing in the morning or if you’ve gone four hours without a carb-containing meal), that poses a problem to your muscle tissue.

Without any glycogen available, your muscle tissue is in serious danger of being broken down for fuel in your body, resulting in muscle and strength loss over time. Now, do any of you reading this want to give yourself a case of muscle loss? I don’t think so.

Science conducted10 in ill individuals suffering from conditions that resulted in muscle loss showed that, when these individuals were given BCAAs, that loss of muscle was greatly hindered. 

Thus, a BCAA supplement is often recommended by sports dietitians to people who train fasted either out of preference or for the goal of weight loss, due to the fact that BCAAs don’t usually raise blood glucose enough to break you out of a fast. 

Dosing and Interactions 

When used as directed, supplements containing branched chain amino acids and essential amino acids do not seem to cause significant side effects. Given that these powders and pills do contain predigested, chemical compounds, however, we do recommend paying close attention to the dosing instructions and following them carefully. 

If you are on any prescription medications for diabetes or neurological disorders, ask your physician before adding BCAA supplements into your regimen as they can have dangerous interactions. 

It is recommended that people with diabetes avoid taking BCAAs in general, since they can alter blood sugar levels in unpredictable ways. This is also true for people less than two weeks out from surgery as BCAA supplements can affect blood sugar levels during and after the procedure. 

Evlnutrition BCAAs going into a cup

Third-Party Testing

Any supplement that is labeled as third-party tested means that a company has voluntarily submitted samples of their product to a third party to be tested for purity and safety. 

For supplements like protein powders, this means it can assure you that the amount of protein in the powder is the same amount that is listed on the label. 

For other supplements, third parties test to be sure there are no harmful ingredients or additives like heavy metals or other toxins that often sneak into supplements that use fillers. Supplements are not foods, so remember, the FDA does not regulate them. This results in toxic substances appearing in supplements more often than you may think. 

However, with a certification of third-party testing, you can rest assured that what you’re consuming is on the label and only what is on the label. The most well-known third party testing companies are NSF and Informed Choice, so if this is something that is of concern to you, look for those logos or simply do a little research before you buy. 

Buying Guide: What to Look for in BCAAs

There are a few important criteria we like to recommend when you’re shopping for BCAA supplements. 

2:1:1 Ratio

Science11 appears to indicate that consuming BCAAs in a 2:1:1 ratio is optimal to reap the benefits since leucine is one of the most influential branched chain amino acids in terms of muscle growth. This BCAA ratio is where all three amino acids work synergistically at their maximal level, so the best BCAA supplements are careful to include this BCAA ratio.

To put it simply, if you’re eyeing one of these supplements that contains 3,000 milligrams of leucine, you want it to also contain 1,500 milligrams of isoleucine and 1,500 milligrams of valine. Luckily for you, all of the brands on our list contain their amino acids with this ratio. 

Minimal Ingredients

If we’ve said it once, we’ve said it a thousand times. Reaching your fitness goals is super cool and all, but we never want to compromise health in order to reach them. So, if possible, you want to choose amino acid supplements that contain amino acids, but little else. 

If they have extra compounds that can help do things like boost energy, especially if the brand is meant to be a pre-workout supplement, that’s fine as long as there is research to back up its presence. However, if the ingredient list seems to be super long with not a lot of compounds you recognize, you’re likely better off going with something else. 

Serving and Scoop Size

In that vein, a lot of consumers aren’t aware of how to measure the value of a supplement powder by the serving size. Ladies, they can wrap up your BCAA supplements in a pretty bow with shiny, pink packaging to pull you in, but please be sure to read your labels no matter what.

In cases where a serving/scoop size states that it contains something like 30 grams of powder, but the nutrition facts label says it only contains about 3 grams amino acids, watch out. Something is amiss and it probably contains a ton of unlisted fillers.

The bottom line is you paid for a tub of amino acids and if only 10% of that tub is actual amino acids, you aren’t getting the best value for your money. 

Targeted Ingredients

You should always be sure that the supplements you’re taking reflect the goals you’re trying to meet. If you’re just taking amino acids to prevent muscle breakdown or promote muscle recovery, you can just get a supplement that contains BCAAs and BCAAs only. 

However, if you’re turning to branched-chain amino acid supplementation for the amino acids and an energy boost or some help with hydration, it would be a great value for you to choose an amino acid supplement that has all of those compounds in one. 

FAQs About BCAAs for Women

Should I take BCAA everyday?

The body does need to get BCAAs everyday, especially if the body belongs to someone who exercises regularly. This ensures your muscles are getting all the nutrients they need to stay strong and prevent atrophy. You can consume enough BCAAs from food, or also consider supplementation if needed.

When should you take BCAA?

The beauty of BCAA supplements is you can take them any time of the day, as long as you take them! Research does not show that any time of day is more superior than another to reap the benefits of consuming BCAAs.

Does BCAA help lose belly fat?

While BCAAs can’t directly help you lose belly fat, they can support the integrity of your lean muscle mass, which, in turn, can support your metabolism and make workouts more effective.

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

References

  1. Fujita S, Dreyer HC, Drummond MJ, et al. Nutrient signalling in the regulation of human muscle protein synthesis. J Physiol. 2007;582(Pt 2):813-823. doi:10.1113/jphysiol.2007.134593
  2. Wang W, Choi RH, Solares GJ, et al. L-Alanylglutamine inhibits signaling proteins that activate protein degradation, but does not affect proteins that activate protein synthesis after an acute resistance exercise. Amino Acids. 2015;47(7):1389-1398. doi:10.1007/s00726-015-1972-7
  3. Carvalho-Peixoto J, Alves RC, Cameron LC. Glutamine and carbohydrate supplements reduce ammonemia increase during endurance field exercise. Appl Physiol Nutr Metab. 2007;32(6):1186-1190. doi:10.1139/H07-091
  4. Wilburn, D, Machek, S, Ismaeel, A. Highly branched cyclic dextrin and its ergogenic effects in athletes: A brief review. J of Exercise and Nutrition. 2021, 4(3):15.
  5. Caine JJ, Geracioti TD. Taurine, energy drinks, and neuroendocrine effects. Cleve Clin J Med. 2016;83(12):895-904. doi:10.3949/ccjm.83a.15050
  6. Veniamakis E, Kaplanis G, Voulgaris P, Nikolaidis PT. Effects of Sodium Intake on Health and Performance in Endurance and Ultra-Endurance Sports. Int J Environ Res Public Health. 2022 Mar 19;19(6):3651. doi: 10.3390/ijerph19063651. PMID: 35329337; PMCID: PMC8955583.
  7. Phillips SM. The impact of protein quality on the promotion of resistance exercise-induced changes in muscle mass. Nutr Metab (Lond). 2016;13:64. Published 2016 Sep 29. doi:10.1186/s12986-016-0124-8
  8. Matsumoto K, Koba T, Hamada K, Sakurai M, Higuchi T, Miyata H. Branched-chain amino acid supplementation attenuates muscle soreness, muscle damage and inflammation during an intensive training program. J Sports Med Phys Fitness. 2009;49(4):424-431.
  9. Vieira AF, Costa RR, Macedo RC, Coconcelli L, Kruel LF. Effects of aerobic exercise performed in fasted v. fed state on fat and carbohydrate metabolism in adults: a systematic review and meta-analysis. Br J Nutr. 2016;116(7):1153-1164. doi:10.1017/S0007114516003160 
  10. Singh Tejavath A, Mathur A, Nathiya D, et al. Impact of Branched Chain Amino Acid on Muscle Mass, Muscle Strength, Physical Performance, Combined Survival, and Maintenance of Liver Function Changes in Laboratory and Prognostic Markers on Sarcopenic Patients With Liver Cirrhosis (BCAAS Study): A Randomized Clinical Trial. Front Nutr. 2021;8:715795. Published 2021 Sep 22. doi:10.3389/fnut.2021.715795
  11. La Bounty P, Campbell B, Oetken A, Willoughby D. The effects of oral BCAAs and leucine supplementation combined with an acute lower-body resistance exercise on mTOR and 4E-BP1 activation in humans: preliminary findings. J Int Soc Sports Nutr. 2008;5(Suppl 1):P21. Published 2008 Sep 17. doi:10.1186/1550-2783-5-S1-P21

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