Branched-chain amino acids (BCAAs) are essential nutrients that include leucine, isoleucine, and valine. They are found in protein-rich foods such as meat, dairy, and legumes. BCAAs are also a popular dietary supplement sold primarily in powder form. Here are some of the things that BCAAs do:

• Increase muscle growth: One of the most popular uses of BCAAs is to increase muscle growth. The BCAA leucine activates a certain pathway in the body that stimulates muscle protein synthesis, which is the process of making muscle. In humans, BCAAs account for 35% of the essential amino acids found in muscle proteins.

• Reduce soreness and fatigue: BCAAs can help reduce muscle soreness and fatigue after exercise.

• Prevent muscle wasting: BCAAs can help prevent muscle wasting, which is the loss of muscle tissue that can occur due to aging or illness.

• Support liver health: BCAAs may support liver health in people with advanced liver disease.

BCAAs are mostly metabolized in muscle tissue, which makes them attractive to athletes and bodybuilders. However, research doesnt offer strong evidence for the use of BCAAs to increase muscle mass. Many protein-rich foods contain high amounts of BCAAs, so if you consume enough protein in your diet, BCAA supplements are unlikely to provide additional benefits.