No supplement regimen is complete without a good protein powder, and there’s a good chance you already have your post-workout fix locked down. But when it comes to building a more well-rounded and complex stack of supplements, a great place to start is with branched-chain amino acids (also known as BCAAs).
First, a quick science lesson: all proteins are made up of 20 different amino acids. Your body can’t make nine of these amino acids, which means you can only get them in your system through a proper diet. Of those nine, three are called “branched-chain” amino acids: valine, leucine and isoleucine. They’re primarily found in protein-heavy foods but are also available isolated as a supplement.
There are several vital benefits to BCAAs. They aid significantly in the recovery process, especially when it comes to decreasing muscle soreness. Incorporating BCAAs into your diet will also contribute to muscle growth and prevent muscle wasting. And they reduce muscle fatigue, meaning you can go at it harder and longer at the gym. Unlike pre-workout supplements and protein powder, which should be taken before and after workouts respectively, BCAAs can be taken before, during or after workouts and provide the same benefits all around. They’re available as a separate supplement or as an additive to other supplements like protein powder.
Here are some of the top BCAA supplements personal trainers embrace.
Clean BCAA
CourtesyNeil Thomas, a trainer located in Richmond, Virginia, sticks with Clean Machine’s Clean BCAA. “I’m always quick to jump ship and try something new with supplements, but [they’re] the one I go back to the most,” he says. He first tried the brand when preparing for a deadlift meet a few years ago, and he stuck with it when he noticed notable gains during his prep: “I used it with a turmeric and ginger green tea, and saw solid gains that I don’t notice with other supplements.”
