Do you feel exhausted post an intense workout session? When actually, you are supposed to feel energetic. Do you complain of muscle soreness after an intense weight lifting or endurance training session? Do you take longer intervals between each workout set for your muscles to recover?
If the answer to the above questions is a YES, you need to enhance your dietary intake. Believe it or not, our nutritional habits do not allow us to consume the required essential amino acids and branched-chain amino acids that are needed for muscle growth and recovery.
BCAA’s are not available in our body naturally. And with our hectic lifestyles, it is not possible to include them in our daily food. That’s when BCAA supplements are helpful. They contain a blend of essential amino acids, Branched Chain Amino Acids, and electrolytes that improves your performance and muscle strength.
However, choosing the right BCAA supplement based on your body’s requirements and workout goals can be confusing. Therefore, we consulted various expert dietitians, doctors, and fitness enthusiasts to review and list out the best BCAA in India and a guide on choosing an ideal supplement based on your personalized dietary needs.
Top 10 Best BCAA in India 2024
After careful and intense research and understanding for more than 40+ hours, we have reviewed the best BCAA supplements in India. Read on to know!
Scivation Xtend BCAAs
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Contains Per Serving:
- L-leucine: 3.5g
- Isoleucine: 75g
- L-valine: 75g
- Total BCAA: 7g
- Flavours: Fruit punch, Grape, Mango, Watermelon, Strawberry Kiwi, Raspberry Ice, Apple, Lemon Lime.
Overall Score: 4.7/5
Scivation Xtend BCAA is one of the best BCAA supplements you can get your hands on. It has the ideal 2:1:1 BCAA ratio and other amino acids that do not let you break down during a workout. It fulfils your amino acid requirements adequately and is a great brand to look out for as well.
The BCAA supplement has 3.5 grams of Leucine, 2.5 grams of L-glutamine, 1.75 gram of iso-leucine and 1.75 gram of Valine. It has 7 grams of BCAA that is beyond sufficient to help muscle growth, repair, and prevent muscle fatigue.
Have it before or after a workout, and the results won’t disappoint you at all. It comes in a pack of 30 servings, and you can consume it one to two times a day, 30-45 minutes before your workout.
Though the product may contain artificial flavors, it is totally safe to consume and contains no ingredients that could be harmful. There are a vast range of flavors to choose from to make your experience better after consuming it.
Xtend is a brand that is known for its immense range of pre-workout and whey protein supplements. In fact, users are quite happy with the results it provides. This supplement is great in all aspects, be it the flavor, mixability, value for money, or effectiveness, making it a promising product.
We highly recommend this BCAA to you after considering all the above factors and observing nothing but clear results after consuming it.
Pros:
- Good range of flavors
- Easy to dissolve
- Contains a good amount of amino acids
- Worth the price
Cons:
- Flavours are too sweet
Product Highlights:
- Zero carbs, sugar and fat
- 100% vegan advanced BCAA drink
- Contains electrolytes for hydration
- Certified supplement for sport use
- Has 2.5g of L-Glutamine & 1g of Citrulline Malate for muscle recovery
MuscleBlaze BCAA Gold
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Contains Per Serving:
- L-leucine: 5.6g
- Isoleucine: 7g
- L-valine: 7g
- Total BCAA: 8g
- Flavours: Fruit punch, Green apple, Raspberry lemon
Overall Score: 4.6/5
The MuscleBlaze BCAA Gold is our personal favourite, and why not? There are very few brands that offer an 8:1:1 ratio of BCAA’s. This supplement from the house of Muscle Blaze is an ultimate Gold standard product.
It has all the amino acids you need for muscle building and recovery. Plus, it has electrolytes that keep your body extremely hydrated to prevent muscle breakdown or fatigue during a workout.
It has a total of 7 grams of BCAA, with 5.6 grams of Leucine, 0.7 grams of isoleucine and 0.7 grams of Valine. Leucine is extremely essential to prevent muscle breakdown and help in muscle protein synthesis. It has 1238 grams of electrolytes that keep you on the go, without any form of muscle breakdown.
The instantanized formula helps in rapid transportation of the BCAA’s to your muscles for quick recovery. It can also serve as a great intra workout because of the same reason due to the highly dynamic range of ingredients present.
You are sure to get some ultimate muscle pump with this BCAA supplement from MuscleBlaze. It also has Glutamine and Citrulline, which again are helpful in muscle building. There is a vast range of flavors available like fruit punch, green apple and raspberry lemon, all of which give a refreshing and tasty experience.
Some users suggest that the BCAA supplement could have provided a milder taste since the flavors are quite overwhelming. You can mix it with adequate amounts of water to suit your taste. The powder is very effective and instantly energises you for a workout.
Therefore, we suggest you definitely get your hands on this one, as we tried it ourselves, and we personally love the results it offers.
Pros:
- Good range of flavors
- Instant formula
- High amount of amino acids offered
- Helps in faster muscle recovery as well as muscle growth
Cons:
- May contain artificial flavoring agents, not suitable for people with allergies
Product Highlights:
- Has high amounts of leucine for faster muscle recovery
- More effective than BCAAs containing 2:1:1 ratio of amino acids
- Good pre workout and intra workout drink
- Contains electrolytes to prevent dehydration
- Suitable for athletes and bodybuilders
Ultimate Nutrition 100% Crystalline BCAA
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Contains Per Serving:
- L-leucine: 3g
- Isoleucine: 5g
- L-valine: 5g
- Total BCAA: 6g
- Flavours: Blue Raspberry, Pink lemonade, Orange
Overall Score: 4.3/5
Whether pre-workout or whey proteins supplements or BCAAs, Ultimate Nutrition has always set its standards high. The brand was launched in 1979, and since then, has never failed to surprise consumers with its range of fitness supplements.
After some thorough research and understanding, each ingredient is added to formulate a supplement that enhances performance and gives proven results. The same is the case with this BCAA supplement. It has 6 grams of BCAA available in a 2:1:1 ratio. There is 3 grams of l-leucine, with 1.5 grams of isoleucine and 1.5 grams of valine. The ideal ratio makes sure to maintain the proper amino acid balance for muscle growth.
You can consume it before or even after your workouts. Consuming it before a workout, improves your muscle recovery time, enhances your workout performance. Consuming it after a workout reduces muscle soreness and helps in better muscle building. It all depends upon your workout goals.
There is a range of flavors to choose from, be it raspberry, lemonade or orange; each one of them is refreshing in its own way. The supplement may contain natural and artificial flavoring agents, so you may want to consult with your dietitian before starting to consume the product.
The 100% crystalline BCAA dissolves easily in water. Moreover, it has been certified by GMP, and Ultimate Nutrition is a very reliable brand since ages. Users claim that the product is quite genuine and the taste is great too. We loved the blueberry flavor and can’t deny the fact that it works wonders when consumed before a workout. This one is worth your purchase, for sure.
Pros:
- Easy to dissolve
- Great taste
- Good range of flavors
- Reduces fatigue and helps in faster muscle recovery
Cons:
- Users have complained about the packaging being poor at times
Product Highlights:
- Useful for increasing endurance during sports and workout
- Reduces muscle fatigue
- Aids in protein synthesis
- Improves performance
- Prevents muscle tissue from being broken down during intense activity
Bigmuscles Nutrition Real BCAA
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Contains Per Serving:
- L-leucine: 2.5g
- Isoleucine: 25g
- L-valine: 25g
- Total BCAA: 5g
- Flavours: Blueberry, Lemony, Lychee, Pink guava, Summer bonanza, Tropical madness
Overall Score: 4.2/5
You are bound to be unstoppable with this power-packed BCAA drink from Big Muscles Nutrition. The brand truly belongs to India, and there are no two doubts about how effective it is.
Formulated specifically for muscle endurance and enhanced performance, this BCAA supplement makes the most challenging task impossible. With micro ionised amino acids, the powder is highly miscible in water, making it easy to absorb by the body as well.
It provides instant action within 15 minutes of consumption and is available in various flavors to choose from. There is tropical madness, blueberry, lemony, lychee, pink guava, and summer bonanza. The mix and match of flavors provided in Tropical madness and Summer bonanza are our personal favourites.
The BCAA drink is totally keto-friendly and does not contain any artificial flavors or substances either. It has 5 grams of micro ionised BCAA and does not contain any additives or stimulants like caffeine. It has 2.5 mg of leucine, 1.25 mg of isoleucine, and 1.25 mg of valine, making it a highly energising BCAA.
The supplement has proven to enhance workout performance due to faster muscle recovery and increased muscle strength. It maximises your muscle performance and increases your endurance during workouts.
Thanks to the electrolytes present, the supplement also provides adequate hydration, which does not tire you down during a workout. It has citric acid and potassium that forms a rich source of Vitamin C as well. Consume it during or before your workout for best results.
Users have been all praise about this pre-workout, although it may contain some artificial colouring agents and stabilisers, which does not go down well with many. It is a very pocket-friendly supplement, and if you are new to the world of BCAA’s, this one serves as a great experiment to get started with.
Pros:
- Micro-ionized particles make it easy to dissolve and increases absorption
- Wide range of flavors to choose from
- Can be used as both as an intra and pre-workout
- Pocket friendly
Cons:
- Users have complained of the quality of the product is a compromise
- Contains stabilisers and artificial substances.
Product Highlights:
- Intra and pre workout powder
- Increases strength and intensity during workouts
- Improves athletic performance
- Better hydration due to electrolytes
- Fuels muscle growth
Doctor’s Choice EAA
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Contains Per Serving:
- L-leucine: 2.0g
- Isoleucine: 0g
- L-valine: 0g
- Total BCAA: 6g
- Flavours: Blueberry, Cola Candy, Guava Blast, Lightning lime, Litchie Slush, Mango Slush, Orange and Mango Blast
Overall Score: 4/5
Doctor’s choice supplement is an ideal choice for those looking for a vast range of amino acids. It has all the nine essential amino acids, also including the BCAA’s in a 2:1:1 ratio. The supplement is suitable for use as an intra as well as pre-workout. It energises you and provides all the essential amino acids needed for muscle protein synthesis.
The amino acids also boost your muscle recovery speed and reduce muscle soreness. It prevents complete muscle breakdown, thereby reducing your chances of injury.
The supplement is concentrated with additional electrolytes of around 800 mg concentration that keeps you hydrated and prevents muscle cramps as well. For added electrolytes, it also has pink Himalayan salt and potassium that improve muscle hydration.
It has zero calories, making it fit for those looking to lose weight. Available in a range of flavors like mango, strawberry, lemon, green apple, etc., it makes it a great and refreshing experience to consume this supplement.
It has 8.5 grams of Essential Amino Acids and 6 grams of BCAAs that aid in developing lean muscle mass and recover quickly from muscle fatigue and breakdown during intense workout sessions. The essential amino acids included are l-threonine, l-lysine, l-phenylalanine, l-methionine, l-tryptophan, etc.
The supplement is free of any other ingredients like caffeine or taurine, which in no way causes an energy breakdown. It only rejuvenates your muscles, does not cause a jittery feeling, nor has any stimulants.
The BCAA supplement has no added colors or sugars, making it totally safe for consumption and highly reliable. Users are crazy about this supplement and love the range of flavors they offer. It tastes great, does not make them feel fatigued after a workout and is an excellent supplement for the price.
We highly recommend this BCAA supplement to you; you will not be disappointed with both its results and taste.
Pros:
- Packed with the goodness of various amino acids
- Free of artificial flavoring agents or caffeine
- Vast range of flavors available
- Easy to mix and dissolve in powder form
Cons:
- The lemon flavor is not particularly good, as claimed by users
- The taste is too overwhelming and sweet
Product Highlights:
- Contains a blend of essential amino acids and branched chain amino acids
- Enhances muscle recovery and reduces chances of muscle soreness
- Hydrating electrolytes
- No stimulants or artificial dyes
- Easily miscible
GNC Amp Gold Series BCAA Advanced
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Contains Per Serving:
- L-leucine: 3.5g
- Isoleucine: 75g
- L-valine: 75g
- Total BCAA: 7g
- Flavours: Kiwi Strawberry, Tangy Orange, Green Apple
Overall Score: 3.8/5
GNC’s BCAA’s take your workout to another level. Their gold series supplements are highly authentic, rejuvenating and safe to consume as well. GNC has been a well-known brand in the fitness industry, and this pre-workout supplement is no less.
This advanced series BCAA formula has 7 grams of instantized BCAA in 2:1:1 ratio. It has 3.5 grams of leucine, 1.75 grams of isoleucine and 1.75 grams of L-valine. You can use this drink both before and after your workouts due to the immense range of benefits it has to offer.
Combining these amino acids helps in protein synthesis and aids in muscle growth, which helps develop some lean muscle mass to give you that perfect shape and definition.
Each of these amino acids included has certain benefits to offer. Leucine helps in muscle growth and develops muscle strength. It also helps in regulating the blood sugar levels during your workouts. Valine prevents muscle fatigue during workouts and supports muscle growth. At the same time, isoleucine helps in energy production and increases nitrogen levels in muscle cells.
The BCAA supplement also has adequate doses of Vitamin B6 that is usually lost in sweat due to strenuous activity. Additionally, the supplement also contains specific amounts of L-Citrulline that can be useful in making arginine. The arginine contributes to nitric oxide production. Glutamine helps in enhancing your muscle function intra and post-workout.
Overall, the supplement helps develop good muscle strength and reduces chances and durations of muscle fatigue during an intense workout session. It also makes your muscles recover faster. Amino acids and proteins are the building blocks of our body, indirectly helps in building our immunity.
To top it all, it has no side effect causing ingredients like creatinine or caffeine. It has the ideal 2:1:1 Leucine to Iso-leucine to Valine ratio. Its also highly recommended for those into intense workout sessions due to the instantanized formula.
For best results, you can mix 13.25 grams of BCAA (one scoop) in 300 – 500 mL of water. Consume it 30-45 minutes before your workout for effective results or immediately after your workout for faster muscle recovery.
Each bottle has around 30 servings, and it comes in a 400 grams pack. The kiwi strawberry flavor is delicious, and the supplement is free of gluten and allergens, making it safe and reliable to consume.
Users have been all praise for this supplement, and we love it too. It gives you excellent results, be it consuming pre or post-workout. There are several other flavors available to choose from, and it is totally worth every penny.
Pros:
- Instatanized formula
- Good range of flavors available
- Easy to mix and dissolves well
- Suitable for all kinds of athletes and endurance or strength training
Cons:
- Some people do not like the taste and claim it’s too overwhelming
- Poor quality product delivered
Product Highlights:
- Instantized BCAA
- Contains 1g of L-Citrulline & 1g of L-Glutamine along with BCAAs
- Reduces muscle fatigue and speedens muscle recovery
- No added stimulants
- High quality ingredients and raw materials used
DYMATIZE ALL 9 AMINO
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Contains Per Serving:
- L-leucine: 3.6g
- Isoleucine: 8g
- L-valine: 8g
- Total BCAA: 2 g
- Flavours: Cola lime twist, Fruit fusion rush, Jolly green apple, Orange cranberry, and Juicy watermelon
- Overall Score: 3.6/5
Ever seen a supplement that is so dynamic that it offer a proper proportion of all nine amino acids. Well, Dymatize is one such pre-workout supplement with a range of Essential amino acids and branched amino acids, all of which help in muscle recovery and support muscle growth.
Suppose you need a physical boost any time of the day, or want your workouts to be extra energetic or need a supplement for faster muscle recovery post-workout. In that case, Dymatize is the ultimate choice for you.
It helps you to train harder, recover faster and build better, making you feel athletic, energised and gives a rejuvenated feeling. The canister-style packaging makes it easy to store, whereas the blend of 9 amino acids makes it stand out from the other BCAA supplements.
The supplement is available in powder form, is easy to mix and dissolves better, making it highly absorbable. It has 10 grams of Essential Amino Acids (EAA’s) and 7.2 grams of BCAA’s, making it highly concentrated and a rich source of proteins.
Additionally, the BCAA supplement has a good amount of Vitamins B and C, which boosts your energy levels, expels antioxidants out of the body and improves your immune system function.
The supplement also had 40.5 mg of other B vitamins, which is not usually found in various BCAA’s. In fact, it has no sugars and a very minimal amount of carbohydrates, making it an excellent choice for people watching their weight and developing lean muscle mass.
The supplement is available in various flavors like cola lime twist, fruit fusion rush, jolly green apple, orange cranberry, and juicy watermelon. You can find the complete profile of amino acids on the ingredients label.
Due to the exquisite range of amino acids, we personally tried this one and loved the after-effects. It’s also very energising when consumed before your workout and helps in good muscle recovery.
The taste could be a bit overwhelming and too sweet, but apart from that, we highly recommend you try this one, as it’s an all in one supplement, fulfilling most of your nutritional needs.
Pros:
- Wide range of amino acids present
- Rich in B vitamins
- Helps develop immunity and keeps you energised throughout the day
- Wide range of flavors available
Cons:
- Taste is extremely sweet
- Certain users have complained of quality issues
Product Highlights:
- Includes full spectrum Branched Chain and Essential Amino Acids
- Good for training, quick recovery and muscle building
- Has Vitamins B6, B12 and Vitamin C
- Gluten Free
- Verified free of banned substances
MusclePharm Essentials BCAA
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Contains Per Serving:
- L-leucine: 3.0g
- Isoleucine: 0g
- L-valine: 0g
- Total BCAA: 6 g
- Flavours: Watermelon, Unflavored
Overall Score: 3.5/5
MusclePharm comes up with yet another miraculous supplement containing a unique ratio of the Branched Chain Amino Acids. It supports muscle recovery after a heavy workout and intense activity sessions so that your muscles don’t feel sore.
This pre-workout supplement has a low carbohydrate content, making it totally suitable for people looking to lose weight. There are no artificial flavors or colors used, meaning it is safe and reliable to consume.
The supplement is available in two flavors, unflavored and watermelon, though we recommend you opt for the flavored supplement unless you are stacking up. The BCAA has 6 grams of BCAA, comprising a 3:2:1 ratio of L-leucine, Iso-leucine and L-Valine.
The BCAA supplement supports lean muscle growth, reduces muscle breakdown, and helps in faster recovery when consumed before a workout. It enhances your workout performance while also promoting muscle development and maintenance.
The powder is readily miscible and is quickly absorbed by the body. Based on your body and workout goals, you can either consume it 30 to 45 minutes before your workout for enhanced workout performance or after exercise for faster muscle recovery.
The packaging also clearly mentions that the product may contain peanuts and soy, and those allergic to them should avoid using this supplement. It offers 30 servings which will suffice for a good one month. Although, it might pinch your pocket because it is priced extremely high.
Some people have claimed that they have received fake supplements in the name of BCAA. Overall the taste is excellent, and the brand name is quite renowned, making it worth a try. You can still look out for other brands in the market if this one does not convince you and fulfill your nutritional needs.
Pros:
- Unique ratio of BCAA’s
- Flavored variant is good
- Renowned brand
- Can be used both before or after a workout
Cons:
- Packaging issues
- Users claim that they have received fake products at times
Product Highlights:
- Contains optimized branched chain amino acids
- Supports recovery and lean muscle growth
- Reduces muscle breakdown
- No gluten or artificial dyes
- Low carb high protein supplement
Optimum Nutrition (ON) Instantized BCAA 5000 Powder
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Contains Per Serving:
- L-leucine: 2.5g
- Isoleucine: 25g
- L-valine: 25g
- Total BCAA: 5 g
- Flavours: Fruit Punch, Unflavored
Overall Score: 3.9/5
One of the most renowned brands in the fitness industry, Optimum Nutrition (ON) Instantized BCAA is one of its kind. You can rely on this BCAA due to its brand name and trust in the quality. The best part is, they have their own manufacturing units, and they craft their supplements with the best raw materials.
The BCAA supplement provides around 5g of BCAA, with Leucine, Iso-leucine and Valine in a 2:1:1 ratio. It has 2.5g of leucine, and 1.25g of Iso-leucine and 1.25g of Valine. The instantaneous formula gives you an energetic zest in as good as 10 to 15 minutes.
It has no hidden ingredients, zero saturated fats and zero sugars, making it safe to consume for anyone. There are mild amounts of sweeteners used, but that’s only for flavoring, all of which come from reliable sources.
ON has been supporting athletes and individuals in to endurance training for ages. The micro ionised form of the powders makes sure that the BCAA molecules dissolve well in the water. It helps in effective muscle recovery and reduces muscle fatigue after intense training sessions.
This makes them easy to absorb and stay in the water, not making them settle in the bottom for a long time. The pack comes with 40 scoops, and there are two flavors available: fruit punch and unflavored. Our personal favourite is the fruit punch, but we suggest you go for the unflavored version for those stacking up.
For best results, take two scoops of the BCAA powder in 300-500mL of water and stir it well for the powder to dissolve evenly in the water. The supplement is very concentrated, so you should get an instant kick.
The bottle would suffice you for a good one month, considering you consume it once daily before an intense workout session. It would not allow your muscles to feel tired and prevent muscle soreness after an intense session.
Since it belongs to a renowned brand like ON, it is highly priced, but you can trust the brand with your eyes closed. Consumers and even we suggest that you check for the authenticity sticker and scan it to acquire more information on the product’s quality and originality.
The powder has been effective. However, the unflavored version is a tad bitter. There have been some packaging issues as well with the supplement. Apart from that, it has been great in terms of its performance, and if you can ignore the packaging, it’s worth the price.
Pros:
- Good quality supplement
- Instantanized formula
- Easy to mix and dissolve in water
- Highly concentrated for supporting quick muscle recovery
Cons:
- Packaging issues
- Unflavored version tastes very bitter
- Highly-priced
Product Highlights:
- Instantized pre workout drink for easy mixability
- Activates protein synthesis and reduces catabolic muscle breakdown
- Enhanced endurance and aids in faster muscle recovery
- Retains lean muscle
- 100 % vegan product manufactured in United States
Sinew’s BCAA 6000 Powder
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Contains Per Serving:
- L-leucine: 3.0g
- Isoleucine: 5g
- L-valine: 5g
- Total BCAA: 6 g
- Flavours: Tangy Orange, Lime Flavored
Overall Score: 3.0/5
This BCAA from Sinew is not just energising but refreshing, and can you can consume it any time of the day. It is an effervescent formula that instantly recharges you and keeps your electrolyte balance maintained.
The BCAA formula has an amino acid ratio of 2:1:1, which helps prevent cramps and muscle fatigue. It has L-leucine, isoleucine and L-valine available as 3g, 1.5g and 1.5g, respectively. This prevents catabolism, and there is better protein synthesis and absorption in the body.
The BCAA’s also prevent muscle wasting and reduce the chances of muscle damage and injury during or after a workout. The amino acids and the mineral and vitamin content make sure to keep you hydrated and replace the lost nutrients during a workout. If you have an on the go active lifestyle and are into any form of sport, then this drink is a perfect purchase for you.
The BCAA comes in a tangy orange flavor and may contain artificial sweeteners. Hence, for people with diabetes and for those looking to lose weight, this may not be the right choice for you.
However, the powder is very easy to consume; with just one scoop in 250 to 300mL of water, you are good to go. It does not make you feel tired and is perfect for a scorching, hectic day. The BCAA reduces muscle soreness and aids in faster muscle recovery. It has citric acid and ascorbic acid, which are good sources of Vitamin C and add to the tangy taste.
The product is certified by FSSAI, ISO and HACCP, and WHO-GMP, making it relatively safe and reliable for consumption. The package contains 25 scoops which suffice for a good one month if consumed once every day.
Upon asking consumers and trying the product ourselves, we loved it for the taste and refreshing experience that it has to offer. At times, you may find the packaging to be tampered with, but the supplement is sure to energise your senses and make you feel at your best if you consume it before or after your workouts.
Pros:
- Good consumer reviews
- Effective supplement
- Pocket friendly
Cons:
- Too sweet
- Contains artificial flavors and sweeteners
- Packaging issues
- Does not dissolve easily
Product Highlights:
- Maintains electrolyte balance and hydration
- Supports lean muscle mass growth
- Zero carbs, sugar and calories
- Minimizes muscle breakdown and makes you feel energetic
What is BCAA?
BCAA stands for Branched Chain Amino Acids. These amino acids include valine, leucine and iso-leucine that is not produced by the body naturally. These amino acids help in muscle recovery and development after an injury or any form of strenuous activity.
The only reason they are known as branched-chain is because of their chemical structure. These amino acids are used by the muscles that help in the formation of protein.
BCAA’s help prevent muscle breakdown. BCAA’s are known to improve activity during exercise due to quick muscle recovery action. It decreases muscle fatigue time and hence is used by many athletes before workouts or indulging in any sport.
Some bodybuilders and athletes also claim that BCAA’s make them more pumped up, active and alert during a workout. They can lift heavier or perform better since the muscles involved do not wear out as much during the activity.
Since they are not directly produced in the body, you can obtain them from various food sources like:
- Milk whey, tofu, soy proteins
- Corn
- Chickpeas
- baked beans
- lentils
- Fish, chicken, beef, eggs
- Whole wheat
- Brown rice
- Pumpkin seeds
- Nuts like almonds, cashews and brazil nuts
BCAA is used for various medical purposes as well. But, too much BCAA can cause harmful side effects. Therefore, it should be consumed in regulated dosages after consulting with your dietitian or physician.
Is BCAA really effective?
A lot of athletes and bodybuilders have been all hyped up about BCAA’s, but do they really work at all? Ideally, BCAA’s can be obtained from natural food sources and form a part of various pre-workout and protein supplements.
However, if you are getting an adequate amount of BCAA’s from your natural food sources or fulfilling your protein intake, you must not require BCAA’s at all. In fact, too much protein can cause digestive issues and metabolic disorders.
The effects of BCAA is almost negligible if you are consuming sufficient protein in your diet. However, some people believe that the greater the amount of protein consumed, the faster the results.
An ideal individual requires protein per gram of their body weight. If the person weighs 200 pounds, then he needs to consume 200 grams of protein. If their lifestyle is sedentary, then even half the amount works.
The point is, BCAA is effective only when you are not meeting your daily protein requirements. If they are met, your muscle is bound to recover quickly and develop through natural food sources equally as it would after consuming BCAA’s.
Some BCAA supplements may have additional ingredients like caffeine or taurine that make you energetic or alert. If that is one of your objectives of using BCAA’s, then you can opt for one.
For those brands that promise overnight results, it is IMPOSSIBLE. These claims do not work the same for every individual. Those who are into rigorous workouts know how difficult it is to lose weight and build muscle. Even with tedious activity, it does not happen over a span of days or overnight.
Therefore, it is still better to rely on natural sources of BCAAs or use supplements that make use of natural sources and are not formulated in laboratories.
Benefits of BCAA?
Not many of us know the scientific aspects and exact potential benefits of consuming BCAA’s. If you want to consume BCAA safely, then you must consume it in adequate proportions after understanding the potential benefits you are looking for.
Therefore, we give you several reasons why you must consume a BCAA supplement and the range of benefits it offers.
1. Improves Exercise Performance
BCAA’s have been proven to improve exercise performance and endurance in several ways. There are various biochemical reactions involved that will enhance the overall endurance and energy levels during exercise.
It is scientifically proven that BCAA’s inhibit the production of serotonin hormone in our body. Serotonin is a hormone that makes us feel relaxed and may lead to exercise fatigue.
2. Reduces muscle damage
BCAA helps in reducing the lactic acid production by muscles. When our muscles are extremely worked up, they convert the energy reserves, i.e. glycogen, into lactic acid.
The lactic acid level can cause cramps and increased muscle soreness during or after a workout.
In fact, BCAA’s help in active protein production by using amino acids and storing our body’s glycogen reserves. This prevents complete muscle breakdown and reduces the chances of muscle damage.
3. Develop lean muscle mass
There is no scientific evidence published, but various cohort studies have observed that people who consume BCAA’s have lower body fat percentages than those who don’t.
It is believed that BCAA’s improve our metabolic rate, and the amount of protein consumed adds up to your lean muscle mass and not your fat percentage. Replacing your body fat with lean muscle gives your body adequate definition and keeps you feeling active and energetic.
BCAAs help in muscle protein synthesis used as reserves by the body, whereas the glycogen remains stored.
You feel fuller for longer, and your appetite is also in check. Moreover, the minute levels of caffeine or taurine these supplements have also aid in cutting your fat percentages and increases your overall metabolic performance and energy levels during exercise.
Lean muscle mass improves your overall performance in the gym or while indulging in any athletic activity.
4. Maintain muscle mass during illness
Proteins act as active building blocks of our body and help fight illnesses. When suffering from a disease or illness, in particular, our body requires and consumes more amount of proteins as repairing mechanisms. This can reduce our muscle mass, skeletal muscles and overall protein levels in the body.
Therefore, consuming BCAA’s can help maintain the protein levels and the overall muscle mass in our body. BCAA’s contain leucine that helps maintain muscle mass even during chronic conditions like Cancer.
Direction and Dosage to use BCAA
When it comes to using BCAA, it depends upon the type of BCAA supplement. BCAA is available in powder and tablets forms. The ideal recommended dosage for BCAA’s is 4-20 grams per day.
For tablets, you can simply consume it with water.
If they are effervescent tablets, dissolve the tablet in a glass full of water. You will see effervescent bubbles, and the tablet slowly starts dissolving. Once it has dissolved completely and the effervescence has reduced, you can drink it.
In the case of powders, you can take up to one scoop of BCAA in 300 to 500mL of water. The scoop should contain at least 5-7 grams of BCAA. Mix it with water and allow the powder to dissolve. You can use a shaker for easier mixing, and make sure to shake it with each sip for adequate mixing.
Each supplement has the dosage and directions of use mentioned in the label in the packaging. You can follow that or consult a specialist before consuming adequate quantities.
Ideally, pre-workouts are consumed at least 30-45 minutes before a workout. But we highly recommend consuming a balanced meal to fulfil your daily protein requirements.
You can take two servings of 10 grams each over the day, but do not exceed 20 grams. The quantity you consume also depends upon your activity levels and protein levels in your diet.
BCAA: Precautions and Side effects
Ideally, BCAA’s do not cause any major side effects. You may want to check the ingredients label thoroughly before you decide on a supplement. The ingredients should not cause any side effects in particular.
If they contain any sweeteners or sweetening agents, BCAA’s are not recommended for people with diabetes.
If the BCAA has stimulants like caffeine or taurine, people with hypertension or heart diseases should avoid consuming BCAA’s. They can lead to increased heart rate and blood flow, which may cause complications.
Another side effect may be in the case of stabilizers or preservatives that are added to increase the shelf life of these supplements. These additives can cause acidity and digestive issues in people with sensitive metabolism.
Therefore, people having acidity concerns or a compromised digestive system should avoid using BCAA’s in major quantities.
How to Choose the Best BCAA Supplement?
1. Brand and Quality:
As much as we know for any consumer product, the brand and quality do MATTER! Popular brands need to maintain their reputation in the industry and can’t afford to degrade the quality of their products.
Therefore, when choosing the best BCAA supplement, make sure to check the brand name first. The more renowned and original the brand is, the fewer chances of the BCAA turning out to be a hoax.
Brand and quality are two factors that go hand in hand. Good brands ensure to maintain a high quality for their products, and in the case of BCAA’s, choosing a good brand is a must.
After all, you don’t want fillers or artificial supplements in the name of BCAA’s, right?
Branded supplements might turn out to be a bit pricey but are highly reliable and won’t let you down!
2. Type:
BCAA’s are available in different types like powders, effervescent tablets and capsules. Based on your convenience, you can choose any type. Powders are the commonly used form, followed by effervescent tablets and then capsules.
Tablets and capsules are relatively easy to carry anywhere. In contrast, the powder needs to be appropriately miscible and mixed with water before consumption.
However, with powders being miscible, they are likely to be absorbed faster by the body than capsules and tablets.
3. Flavours and Sweetening Agents:
Several BCAA supplements these days come with added flavors and sweetening agents. As long as it does not contain sugar, the flavors are ok. They just enhance the taste of the supplement to give you a refreshing experience.
You may want to check the sources used for adding flavors. If the sources don’t feel reliable in the ingredients label, you can always opt for a different brand.
If they use sugars as sweetening agents, then the purpose of consuming BCAA’s is futile. You are adding nothing but empty calories to your body.
4. BCAA Ratio:
As we saw before, the branched-chain amino acids are leucine, isoleucine and valine. BCAA supplements contain a ratio of 2:1:1 for leucine, isoleucine and valine, respectively. This is the ideal ratio that you should be looking out for in most BCAA supplements.
Additionally, there can be other amino acids, too, but these 3 are a must.
5. Ingredients:
Looking for specific ingredients is very important. First, you may want to check the ratio of the BCAA. For this, you must look at the ingredients label before you narrow down on a particular supplement.
Followed by this, you must look for other amino acids like Glutamine, L-arginine, etc. It is recommended to go for BCAA’s having more than the basic three amino acids. There can also be ingredients like caffeine, taurine, and other additional minerals that aid in muscle recovery.
Lastly, be sure to check for any fillers and artificial ingredients that may have potential side effects. The ingredients should not cause any allergies or complications either.
After considering these factors, you can choose an ideal BCAA supplement for yourself.
6. Certifications:
Certified supplements are reliable because they are tested for quality. If they have been approved by universally accepted certifications, then you can buy the supplement without worry.
The standard certifications you should look for are FSSAI, FDA and ISO. These certifications mean that the supplement contains no harmful ingredients and is safe for consumption.
Additionally, you can also look for a GMP certificate, meaning the supplement has been manufactured in safe environments following ideal manufacturing protocols.
For good research, go to the brand’s official website and check for the supplement’s authenticity. After assuring that the certifications hold true, then you can choose to buy the product accordingly.
7. Consumer Reviews:
It is only through someone’s else’s recommendations that we usually consider purchasing a commodity.
The same goes in the case of BCAAs. Before purchasing, always check consumer reviews and ratings. If they have provided negative reviews, or if the supplement has not offered any results to several consumers, then you should reconsider purchasing the supplement.
Consumer reviews are helpful, especially for newly launched brands and if you are confused about which BCAA supplement to buy.
FAQs
1. Does BCAA burn belly fat?
Maybe! There are no proven results that claim that BCAA can help burn belly fat. However, few studies have observed that people who consume an ideal amount of Essential Amino Acids and BCAA’s tend to have lean muscle instead of visceral belly fat.
The amino acids in BCAA’s help increase muscle mass and replace fat cells with muscles which leads to reducing visceral fat in the belly region.
2. Does BCAA make you gain weight?
No! BCAA does not make you gain weight. In fact, BCAA reduces the overall fat percentage from your body. It replaces all the visceral fat into muscle mass. This may lead to greater numbers on the weighing scale due to the muscle weight but, your body fat percentage reduces.
3. Does BCAA cause hair loss?
No! BCAA does not cause hair loss. In fact, it prevents hair loss. More consumption of amino acids and proteins only adds to hair growth. It also improves hair strength and prevents breakage. BCAA’s also have potassium in them, which aids the functioning of hair growth supplements too.
4. How can I get BCAA naturally?
BCAA’s are not naturally produced in the body and need to be availed from external sources. You can get them from BCAA supplements or foods rich in protein like:
Salmon or Tuna, Meat, Eggs, Lentils, Pumpkin seeds, Brown rice, Nuts, etc.
Consuming a protein-rich diet makes sure that you avail of BCAA’s naturally.
5. Is BCAA better in powder or pill?
Depends! If you want the convenience of consuming BCAA’s, then pills are easy to carry and consume. Whereas powder form is a better option if you are looking for better absorption with flavors and taste. Powder form dissolves in water easily. However, some BCAA powders still float in the water and are difficult to dissolve. It all depends on your preference.
6. How many times should I take BCAA a day?
The ideal recommended dosage for BCAA is 4-20 grams a day. Based on this, you can consume it in intervals of 2 to 3 times a day. We recommend breaking down the dosage to 3 times a day to prevent overdose at once, based on your body’s requirements and workout goals.
7. Why are BCAAs bad for you?
There is no proven evidence that BCAA’s are bad for you. However, some studies suggest that it may interfere with blood glucose levels, especially during or after surgery. It is also not recommended for people with kidney problems or if you suffer from chronic alcoholism.
Conclusion
After thorough research and reviewing and testing several BCAA’s ourselves, we think the best BCAA supplement is the Scivation Xtend BCAA supplement. With a good range and blend of essential amino acids and an ideal ratio of BCAAs, the supplement has added electrolytes, a great range of flavors and great effectiveness.
It aids in good and quick muscle recovery and improves your overall endurance and performance, making it reliable and worth buying. Ultimately, it all depends on your workout goals and what you prefer in your pre-workout supplement.
Read our reviews above and tell us which BCAA supplement is your personal favourite through the comments section below.
Until then, stay lean and keep them muscles coming!!
