BCAAs, or branched-chain amino acids, are essential amino acids that are metabolized by the body and used as sources of muscle energy. The three BCAAs are valine, leucine, and isoleucine, and they are referred to as branched-chain amino acids because the molecular structure of these three amino acids includes branches. BCAAs are found in large quantities in muscle protein and are important for building muscle tissue protein.

BCAAs are available in a variety of food sources, including meat, eggs, dairy products, and protein-rich foods. Athletes or bodybuilders may take oral supplements of BCAAs to try to help with recovery from workouts and enhance athletic performance. Studies suggest that BCAAs may prevent muscle breakdown during exercise, increase muscle growth, reduce soreness and fatigue, prevent muscle wasting, and support liver health. However, they are not likely to help with athletic performance.

BCAA supplements are considered safe when taken in proper doses for short periods of time. A typical BCAA dosage for muscle enhancement is up to 20 grams a day taken in divided doses. However, BCAAs may interact with medications, including thyroid hormones, drugs for Parkinsons, and medicines for diabetes. High concentrations of BCAAs are associated with an increased risk of high blood pressure in middle-aged men and women. Before surgery, limiting amino acids, including BCAAs, could reduce the risk of complications.

It is important to note that BCAA supplements may not be necessary for most people, especially if they consume enough protein in their diet already. Consuming protein-rich foods will also provide other important nutrients that BCAA supplements lack.