Evidence supporting the use of: Branched-Chain Amino Acids
For the health condition: Athletic and Exercise Aids

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Synopsis

Source of validity: Scientific
Rating (out of 5): 2

Branched-Chain Amino Acids (BCAAs), which include leucine, isoleucine, and valine, are widely marketed as supplements to support athletic performance and exercise recovery. The rationale is based on their role as essential amino acids, particularly leucine's involvement in stimulating muscle protein synthesis. BCAAs are also thought to help reduce exercise-induced muscle breakdown and delay fatigue by competing with tryptophan for transport across the blood-brain barrier, potentially reducing central fatigue.

Scientific evidence, however, is mixed. Some small studies have shown that BCAA supplementation may reduce markers of muscle damage and perceived soreness following intense exercise, particularly in untrained individuals or during high-volume endurance events. Meta-analyses tend to show only modest or inconsistent benefits for muscle soreness and recovery, and little to no effect on actual strength or performance in trained athletes. Importantly, consuming BCAAs alone does not provide all the essential amino acids needed for complete muscle protein synthesis—whole protein sources are generally more effective.

Overall, while there is some scientific basis for the use of BCAAs as exercise aids, the magnitude of benefit is generally small, and their effectiveness is not consistently supported across studies. The evidence supporting their use is stronger for short-term recovery and reduced soreness than for enhancing long-term athletic performance or muscle gain.

More about Branched-Chain Amino Acids
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Other ingredients used for Athletic and Exercise Aids

7-Keto-DHEA
Acetyl L-carnitine
adenosine 5-triphosphate disodium (ATP)
Alpha D-ribofuranose
alpha-ketoglutarate (AKG)
amino acids
ashwagandha
astaxanthin
bacillus subtilis
beet
beta-alanine
black tea
bovine
branched-chain amino acids
caffeine
capsaicinoids
coenzyme Q10 (CoQ10)
collagen
colostrum
conjugated linoleic acid (CLA)
cordyceps
creatine monohydrate
curcumin
eleuthero
ginseng
green tea
guarana
guayusa
l-isoleucine
L-alanine
L-Alanyl-L-glutamine
L-arginine
l-carnitine
L-citrulline
L-glutamine
L-glycine
L-leucine
L-Ornithine
L-taurine
l-tyrosine
L-valine
maca
magnesium
maltodextrin
muira puama
Acetyl-L-Tyrosine
omega-3 fatty acids
ornithine alpha-ketoglutarate
Peppermint
protein
pyridoxal-5-phosphate (P-5-P)
rhodiola
black ginger
spirulina
tongkat ali
tribulus
vitamin C
watermelon
whey protein
suma
jiaogulan
capsicum
bee pollen
cistanche
electrolytes blend (proprietary)
yerba mate
Algae
cocoa
brown rice protein
sea salt
1,3,7-Trimethylpurine-2,6-dione
Arginine Alpha Ketoglutarate
Antler
Arginine Creatine
Arginine nitrate
Arachidonic Acid
Arginine malate
Arginine aspartate
Alpha glyceryl
Alpha-ketoisocaproic acid
Agmatine
Adenosine triphosphate (ATP)
Algal protein
Alpha hydroxyisocaproic acid
Arginine silicate
Bicarbonate
Beef Protein
Bovine Protein
Bulbine natalensis
Ba Ji Tian
BCAA
Camellia sinensis
Coconut
Casein
Cardarine
Capsinoids
Citrate malate
Capsiate
Creatine
D-Aspartic Acid
Dihydrocapsiate
Deer Velvet
D-Ribose
Ephedra
Eurycomanone
Elk antler
Eurycoma Longifolia
Ecdysteroids
Elthyl-Alpha-Guanido-Methyl-Ethanoate
Ecdysterone
Ephedrine
Fadogia agrestis
Guanidinoacetic acid
Ginsenosides
Glutamine
Growth factors
GMS-ribose
glucose
Glycocyamine
Guaranine
Glycerol
Higenamine
Hydroxymethylbutyrate
HMB Hydroxymethylbutyrate
Horny Goat Weed
Isomaltulose
Isoleucine
Kola Nut
Ketone Salts
Lactalbumin
Laxogenin
Macamides
Maral Root
Mineral ascorbate
Milk Protein
Methylxanthine
Methylliberine
Mate
Mushroom
Macaenes
Nitrous Malate (TM) Diarginine Malate
Ornithine
Phosphocreatine
Pyrroloquinoline Quinone
Paraxanthine
Phytoecdysteroid
Pyruvate
Phosphatidic Acid
Piper nigrum
Palatinose
Peptides
Quinoa Protein
Rhaponticum
Ribose
Robusta Coffee
Synephrine
Safed musli
salt
Sida cordifolia
Theobromine
Tripeptide
Trichilia catigua
Turkesterone
Trichopus zeylanicus
Theacrine
Teacrine
Tribulus Terrestris
Valine alpha-hydroxyisocaproate
Xanthine
yohimbine

Products containing Branched-Chain Amino Acids

We currently have no products on Vitabase that contain this ingredient.