By Previnex®
Branched-chain amino acids, also known as BCAAs, are commonly found in muscle health supplements to help build and maintain muscle mass and support recovery from injury. But it’s not only your muscles that benefit from BCAAs. They also bolster your immune system, reduce soreness after exercise, and help regulate inflammation.
To help your body access more of these benefits, find a muscle health supplement powder that includes BCAAs and other clinically studied muscle health ingredients. Learn about the whys behind BCAAs below.
What is BCAA Powder?
Your body needs nine essential amino acids to function well, three of which are branched-chain amino acids (BCAAs). The BCAAs are called “branched-chain” because of their chemical structure: a side chain with multiple branches.
What sets BCAAs apart from all other amino acids is the fact that they are broken down in your muscles instead of your liver, which allows them to play a large part in muscle health and recovery.
BCAA powder supplements contain all three BCAAs:
-
Leucine: Aids in muscle protein synthesis and muscle growth
-
Isoleucine: Helps your muscle metabolism and energy production
-
Valine: Involved in muscle energy and can help reduce muscle fatigue
BCAA powders are widely available and popular, especially in the fitness and sports nutrition worlds. The purest BCAA powders contain no unnecessary additives (artificial sweeteners, gums, emulsifiers, dyes, etc.). They may contain only BCAAs or combine BCAAs with a comprehensive supplement (like Muscle Health PLUS).
What are the Benefits of Taking BCAA Powder?
The benefits of BCAA powder include building muscle mass, reducing soreness and fatigue, improving muscle recovery, and overall muscle health.
BCAA powder supplements can help to:
-
Reduce fatigue during and after physical activity: One study showed that participants experienced up to 7-15% less fatigue when given BCAAs during exercise, compared with those who took a placebo.
-
Reduce muscle soreness after physical activity: BCAAs lower blood levels of enzymes in your muscles that relate to muscle damage. Studies show that participants who took BCAA supplements experienced up to 33% lower soreness levels than those who took a placebo.
-
Increased muscle mass: BCAAs activate enzymes responsible for building muscle, helping stimulate muscle protein synthesis, the process by which your body builds and repairs muscle tissue. One study showed that participants who had a protein beverage containing 5.6 grams of BCAAs following a resistance training workout had a 22% greater increase in muscle protein synthesis than those who consumed a placebo drink.
When is the Best Time to Take BCAA Powder?
BCAA levels peak in your blood 30-60 minutes after consumption. That means there are a few good times to take a BCAA supplement:
-
30-60 minutes before your workout, for an energy boost and reduction in muscle fatigue, especially during high-intensity training or lifting.
-
Shortly after your workout, particularly within the first few hours after exercise, to help your body repair muscle tissue and prevent muscle breakdown, fatigue, and soreness.
-
During your workout, if you’re doing a longer session, to help maintain energy and reduce muscle breakdown.
How Should You Incorporate BCAA Powder Into Your Routine?
To incorporate BCAA powder into your routine, start by choosing a high-quality supplement you can easily mix with water, dairy or plant milk, or a smoothie before or after your workouts. Feel free to experiment with recipes to find a routine that works for you.
Typically, it’s safe to take BCAAs along with other supplements like creatine or protein powder, but always check labels (many products already include BCAAs). When in doubt, ask your doctor.
The key is consistency. Taking BCAAs regularly around your training sessions helps your muscles recover faster, maintain strength, and perform at their best over time.
Supporting Muscle Health: BCAAs and Beyond
Branched-chain amino acids are just part of the picture when it comes to muscle health. Pairing them with other clinically studied nutrients—like creatine monohydrate for strength, HMB for reducing muscle breakdown, and essential amino acids for repair—can help your muscles recover faster, grow stronger, and perform more efficiently over time.
Muscle Health PLUS combines BCAAs with creatine monohydrate, myHMB® (a clinically-studied form of HMB), and all six other amino acids, along with AstraGin® so your body can actually absorb all these nutrients. It’s pharmaceutical grade, meaning it has been rigorously tested to ensure quality, purity, and effectiveness, with no unnecessary additives, gums, emulsifiers, artificial sweeteners, dyes, or chemicals.
