Also known as: Leucine, Isoleucine & Valine, BCAAs
BCAAs are three essential amino acids — leucine, isoleucine, and valine — that play a central role in muscle protein synthesis, exercise recovery, and energy production during prolonged activity.
The branched-chain amino acids (BCAAs) — leucine, isoleucine, and valine — are three of the nine essential amino acids that must be obtained from the diet. They are unique among amino acids because they are primarily metabolized in skeletal muscle rather than the liver. Leucine is the most potent activator of the mTOR signaling pathway, which initiates muscle protein synthesis. BCAAs comprise approximately 35% of the essential amino acids in muscle protein and 14–18% of the total amino acids. While BCAA supplementation was once widely promoted for muscle growth, current evidence suggests that their benefits are most pronounced when overall protein intake is suboptimal, during fasted training, or for reducing exercise-induced muscle damage and delayed-onset muscle soreness (DOMS).
BCAA supplementation before and after exercise has been shown to reduce markers of muscle damage (CK, LDH) and decrease the severity and duration of delayed-onset muscle soreness.
Leucine is a key activator of the mechanistic target of rapamycin (mTOR), the primary intracellular signal for initiating muscle protein synthesis.
Before, during, or immediately after exercise
Most beneficial when total daily protein intake is below 1.6 g/kg body weight or during fasted training.
Intra-workout sipping and flexible dosing
Convenience and travel
Thorne
NOW Foods
Doppelherz
We may earn a commission through affiliate links. This never influences our evidence grades or rankings.
€42.99
€24.99
€12.49
No reviews yet. Be the first to share your experience!