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BCAAs

Three of the amino acids in protein, sold on their own — largely redundant if your protein intake is adequate.

EVIDENCE
Limited
TYPICAL DOSE
If used at all, 5–10 g; but EAAs or protein are a better use of the money
TIMING
Historically intra-workout, but the case for them is weak.
WHAT IT IS

Leucine, isoleucine and valine — the branched-chain amino acids, a subset of the EAAs. Popular as an intra-workout drink for years.

WHY (OR WHY NOT)

The honest read: for anyone eating enough total protein, BCAAs on their own don't add meaningful benefit. You can't build muscle from three amino acids when the other six are missing — EAAs or whole protein make more sense. Their heyday was mostly marketing.

CAUTIONS
  • !Spending here usually signals a gap better filled by simply eating more protein.
  • !The flavoured tubs are essentially amino acids plus sweetener.

Note:General information, not medical advice. Supplements interact with medications and conditions — check with your doctor before starting anything, especially if you're pregnant, nursing or managing a health condition.

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