BCAAs, or branched-chain amino acids, are a group of three essential amino acids: leucine, isoleucine, and valine. They are called "branched-chain" because of their chemical structure, which includes branches. BCAAs are found in protein-rich foods such as meat, eggs, and dairy products, and they are also available as a dietary supplement sold primarily in powder form. BCAAs are important for building muscle tissue protein and supporting muscle metabolism. They are taken to boost muscle growth, reduce soreness and fatigue, prevent muscle wasting, and support liver health. Studies suggest that BCAAs may prevent muscle breakdown during exercise and enhance muscle protein recovery after a workout, especially when consumed with carbs. However, research does not offer strong evidence for the use of BCAAs to increase muscle mass, and getting BCAAs from complete protein sources is more beneficial, as they contain all the essential amino acids. BCAA supplements may be unnecessary for most people, especially if they consume enough protein in their diet already. BCAAs are generally safe when taken up to 20 grams a day in divided doses. However, high concentrations of BCAAs have been associated with an increased risk of high blood pressure in middle-aged men and women.