Should You Take BCAAs to Make Progress at the Gym?

Supplement advice if you want to get ahead with your workout

If you're serious about making progress in the gym, you've probably heard about BCAAs – or Branch Chain Amino Acids – and wondered whether adding them to your supplement stack is worth it. There’s a lot of buzz around BCAAs in the fitness world, but what does the science actually say? And how should you use them if you decide they’re right for you?

What Are BCAAs?

BCAAs refer to three essential amino acids: leucine, isoleucine and valine. They're called “essential” because the body cannot produce them on its own – you have to get them through your diet or supplements. These amino acids are crucial for muscle protein synthesis, energy production during exercise, and reducing muscle breakdown.

Potential Benefits of BCAA Supplementation

1. Reducing Muscle Soreness

Research suggests that taking BCAAs before or after training may reduce muscle soreness and speed up recovery. This can be especially useful if you're training intensely several times a week.

2. Supporting Muscle Growth

Leucine, in particular, plays a key role in activating muscle-building pathways in the body. Supplementing with BCAAs could support your efforts to build muscle, especially if your dietary protein intake is low or inconsistent.

3. Preventing Muscle Breakdown

BCAAs may help prevent muscle catabolism (the breakdown of muscle tissue), making them useful during periods of calorie restriction or heavy training phases.

Do You Really Need a BCAA Supplement?

If you’re already consuming enough high-quality protein (like whey protein, eggs, meat, fish and dairy), you’re probably getting sufficient BCAAs through your diet. In that case, an additional BCAA supplement might not be necessary.

However, if you're training fasted, in a calorie deficit, or doing particularly long or intense sessions, BCAA supplementation could offer a tangible benefit in preserving muscle and aiding recovery.

How to Use BCAAs

• Timing: BCAAs can be taken before, during or after your workout. Some prefer sipping on them during training sessions to help with endurance and reduce fatigue.

  
  

• Dosage: A typical dose is around 5–10g per serving.

  
  

• Mixing: Most BCAA powders can be mixed with water. Look for a product with a 2:1:1 ratio of leucine to isoleucine and valine, as this is the most studied and effective balance.

  
  

Where to Buy BCAAs

If you're considering giving BCAAs a try, here are some reputable options:

• MyProtein BCAA 2:1:1 – Good value and wide range of flavours.

  
  

• Bulk BCAA Powder – Quality product, lots of flavour choices.

  
  

• The Protein Works BCAA Ultra 5:1:1 – Stronger leucine concentration for those wanting a boost.

  
  

When choosing a BCAA supplement, look for trusted brands with transparent labelling and avoid products packed with unnecessary fillers or sugar.

BCAAs can be a useful tool in your training arsenal, especially if your diet or training style puts you at risk of muscle breakdown. However, if you're already eating plenty of complete protein sources, their benefits may be marginal.

As always, nutrition, training consistency and proper recovery will do more for your progress than any supplement. Think of BCAAs as a "nice to have" rather than a "must-have".

Stay strong, stay smart and keep pushing forward.

Plus, if you would like some advice on supplements and training, get in touch!

Julien