Branched-chain amino acids (BCAAs) are a specific group of three amino acids—leucine, valine, and isoleucine—that serve as building blocks for proteins in your body, especially muscle. Moreover, BCAAs, especially leucine, go even further to help potentiate the mechanisms that drive muscle protein building. Studies suggest their unique properties make them extra effective at supporting muscle growth, boosting fitness performance, and improving post-workout recovery. (1,2,3)
Notably, BCAAs are categorized as essential amino acids. This means your body can’t make them—you must get them from your diet. While it’s always best to get BCAA amino acids from protein-rich foods like eggs, meats, milk-based products, nuts, and quinoa, sometimes supplements can help top off your needs. This is especially true if you have trouble meeting your daily protein needs due to diet restrictions or health conditions.
Interested in trying a BCAA supplement? Our nutrition and fitness expert team has evaluated countless options, considering everything from ingredient quality to taste and cost. After thorough research, we’ve handpicked the top ten best BCAA supplements to help you find the one that meets your health and lifestyle needs.
Best BCAAs overall
Transparent Labs BCAA Glutamine stands out as the best BCAA supplement because it uses quality ingredients in scientifically-supported doses. Its combination of BCAAs, glutamine, and electrolytes can meet the needs of many by helping support muscle function and repair. Plus, with no artificial ingredients and a vegan, gluten-free formulation, it offers a genuinely clean ingredient list.
Medical disclaimer: This article is intended for educational and informational purposes only. It is not intended as a substitute for medical advice. For health advice, contact a licensed healthcare provider.
Our picks for the best BCAAs
- Best overall: Transparent Labs BCAA Glutamine
- Best tasting: Jacked Factory BCAA Fermented
- Best pills: Nutricost BCAA Capsules
- Best for men: Naked Nutrition Cherry Lime Branched Chain Amino Acids
- Best vegan: Eboost Rescue BCAAs
- Best with caffeine: Gnarly Sports Nutrition BCAAs
- Best for weight loss: Cellucor Xtend Original BCAA Powder
- Best for women: Swolverine BCAA 2:1:1
- Best budget: Kaged BCAA 2:1:1
Compare BCAAs
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| Transparent Labs BCAA Glutamine | Jacked Factory BCAA Fermented | Nutricost BCAA Capsules | Naked Nutrition Cherry Lime Branched Chain Amino Acids | Eboost Rescue BCAAs | Gnarly Sports Nutrition BCAAs | Cellucor Xtend Original BCAA Powder | Swolverine BCAA 2:1:1 | Kaged BCAA 2:1:1 | |
| Rating | |||||||||
| Price per serving | $1.33 | $0.83 | $0.11 | $1.18 | $1.45 | $1.43 | $0.72 or $0.93 | $0.60 | $0.42 |
| Dosage | 8g BCAAs per scoop | 6g BCAAs per scoop | 1g BCAAs per two capsules | 5g BCAAs per scoop | 5g BCAAs per scoop | 5g BCAAs per scoop | 7g BCAAs per scoop | 4g BCAAs per scoop | 5g BCAAs per scoop |
| Key ingredients | BCAA 2:1:1, glutamine, coconut water, vitamin C, stevia | BCAA 2:1:1 | BCAA 2:1:1 | BCAA 2:1:1, glutamine, fermented cane sugar (Reb-M) | BCAA 2:1:1, watermelon recovery matrix, stevia | BCAA 2:1:1, red algae, caffeine, stevia | BCAA 2:1:1, glutamine, vitamin B6, potassium, sodium citrate and chloride, sucralose, Ace-K, red dye #40 | BCAA 2:1:1, glutamine, vitamin B6, potassium, sodium chloride | BCAA 2:1:1 |
Best BCAAs overall: Transparent Labs BCAA Glutamine
Key product features
What you should know
Transparent Labs BCAA Glutamine uses scientifically backed ingredients to target post-workout muscle recovery and repair.
- Our expert testers appreciated how well the product mixed with water but felt the taste was too bitter.
- At $1.33 per serving, the cost of this is on the higher end of the market. However, our team believes the quality of the ingredients makes it worth the price.
- The ingredients aim to assist with muscle recovery, making it ideal for individuals experiencing post-workout muscle soreness and fatigue.
Why we like Transparent Labs BCAA Glutamine as best overall
Our evaluation of Transparent Labs BCAA Glutamine found it to be a well-rounded product that targets muscle recovery and repair. Experts agree this is where BCAAs have the greatest potential to help athletes. (1) While there isn’t consensus on the amount of BCAAs you need, studies suggest taking 3 to 12 grams daily in a 2:1:1 ratio is ideal to help reduce muscle soreness and repair muscle tissue. (3,4)
“Many BCAA supplements deliver on a 2:1:1 ratio of leucine to isoleucine to valine. That’s because it aligns with the proteins in muscle involvement in contraction as well as the ratio found in some of the most potent muscle building proteins—like whey.”
Rob Wildman, Ph.D., RD, LD, CISSN, FISSN, Fortune Recommends Advisor
Transparent Labs’s formula aligns with this recommendation. Each serving provides eight total grams of BCAAs broken down to four grams of leucine and two grams each of valine and isoleucine. This is more than most supplements offer.
Five grams of L-glutamine is layered on top of this. At least one study has shown that L-glutamine helps reduce muscle damage after intense exercise. (5) Finally, one gram of coconut water is included as a source of electrolytes and hydration support.
All of this is packed into a one-scoop serving that provides just ten calories, allowing you to enjoy the benefits without disrupting your calorie-balance goals.
Beyond the formula’s quality, what most impressed us was the trustworthiness of the ingredients. Transparent Labs avoids artificial ingredients and unnecessary additives. They’ve also prioritized making this product vegan and gluten-free to meet many lifestyle needs.
Furthermore, Transparent Labs lives up to its name by providing detailed information about each ingredient on its website. They also conduct third-party testing and share the results, so you can trust what they say. These extra assurances matter since there is variable oversight on ingredient purity and accuracy in the supplement industry.
All of these features drive up the cost of this product, making it pricier than others. But there’s value in knowing you’re getting a high-quality and safe product. And, the company accepts returns up to 30 days after purchase, allowing you to assess the value firsthand.
What did our testers have to say? They loved how easily this powder mixed with water, but they felt it didn’t meet their taste expectations. One tester described the strawberry lemonade flavor as “a bit bitter with a weird aftertaste.”
This off-flavor could be due to the stevia used in this product, which not everyone enjoys and may even cause digestive symptoms in some people.
Specs
| Serving size/servings per container | 1 scoop / 30 |
| Price per serving | $1.33 |
| Dosage recommendation | One scoop |
| Calories per serving | 10 |
| BCAAs | 8 grams total in 2:1:1 ratio (4 grams leucine, 2 grams valine, 2 grams isoleucine) |
| Additional ingredients | L-glutamine (5 grams), coconut water powder (1 gram), vitamin C (1535 mg), stevia, ascorbic acid, natural flavors, calcium silicate, silicon dioxide |
| Flavors | Strawberry lemonade, blue raspberry, sour green apple, tropical punch |
Best tasting BCAAs: Jacked Factory BCAA Fermented
Key product features
What you should know
Jacked Factory provides a basic BCAA blend aligned with recommended dosages to support muscle health.
- Our expert testers were pleasantly surprised by the mild flavor profile, how well it mixed with water, and the availability of an unflavored option.
- At $0.83 per serving, this is one of the more affordable ways to incorporate BCAAs into your diet.
- No additional ingredients are included, making Jacked Factory’s BCAA Fermented perfect for anyone who wants to boost their BCAA intake without any extras.
Why we like Jacked Factory BCAA Fermented as best tasting
Jacked Factory BCAA Fermented takes a refreshing “back to basics” approach to its formulation, which our experts like to see. It’s common to see supplement manufacturers pack multiple ingredients into a single product to increase value. However, that can mean you’re paying for extra ingredients you don’t want.
That is not the case with this product. Jacked Factory’s formula contains six grams total of BCAAs in the standard 2:1:1 ratio, which is enough to meet thresholds for stimulating muscle protein synthesis. (7) No other active ingredients are listed. This simplified formula can keep your supplement routine flexible and affordable.
Jacked Factory’s minimalist approach extends to the flavor profile, which our testers described as pleasant while not overly sweet like many other brands. Specifically, one expert reviewer noted, “I would say that the sweet flavor is the most forward, but it is mild in comparison to other Blue Raspberry flavored supplements I have tried in the past. Which is a huge win in my eyes because the flavors do not taste like fake sugar.”
This product also mixes really well with water, adding to its convenience. One tester noted “I mixed this up in a normal water bottle because I didn’t have a shaker on hand, but how the powder mixed without the agitator from a typical shaker bottle was a pleasant surprise.”
Our reviewers, however, were a bit confused by the ingredient list. It only mentioned BCAAs, but the front of the package said it had natural and artificial flavors. Since this product has not been third-party tested, it’s impossible to know for sure what’s inside the package.
What customers are saying
Jacked Factory BCAA Fermented has over 1,400 Amazon reviewers. Customers praise the product for its taste, value, and quality.
“I’ve been using BCAAs for about five years now, and I have to say that this is the best I’ve had. My regular one has been out of stock for a while, so I figured I’d give this brand a try. It’s better tasting than I expected, and it costs less than my usual. I’ve had numerous brands over the years and know which ones work best for my body, and this product blows them all away.”
Username Z.L., Amazon
Stephanie W., another Amazon reviewer, wrote, “I have a few BCAAs open right now, but I frequently reach for this one. It has a 2-1-1 ratio of amino acids and I find I’m not as sore after workouts as I would be without them. I’m looking forward to trying the Fruit Punch flavor and seeing what else the brand offers.”
On the flip side, some reviewers strongly dislike the unflavored option.
“I ordered the unflavored one, and the taste is horrible. It tastes like a pill that you put in your mouth for a while before you wash it down with some water. I love their products, and I’m still taking them, but the taste is not pleasant. I imagined it would taste like their version of the unflavored creatine, but it wasn’t.” Ric wrote.
Specs
| Serving size/servings per container | 1 scoop / 30 |
| Price per serving | $0.83 |
| Dosage recommendation | One scoop mixed in water and consumed during a workout |
| Calories per serving | Not listed |
| BCAAs | 6 grams total in 2:1:1 ratio (3 grams leucine, 1.5 grams valine, 1.5 grams isoleucine) |
| Additional ingredients | None listed |
| Flavors | Blue raspberry, fruit punch, unflavored |
Best BCAA pills: Nutricost BCAA Capsules
Key product features
What you should know
Nutricost BCAA capsules are one of the most affordable and versatile ways to add BCAAs to your diet. Each batch is third-party tested to ensure ingredient quality, and the ratio of BCAAs in each serving aligns with the industry standard of 2:1:1.
- Our reviewers love that these are easy to transport and require no preparation.
- At $0.11 per serving, it’s one of the cheapest options, even with the multiple servings required to reach effective amounts.
- You’ll love this product if you want the flexibility to fine-tune your BCAA intake, hate the flavor of powdered supplements, and desire a simple, straightforward formulation without extra ingredients.
- This product uses a gelatin capsule, making it off-limits for vegans.
Why we like Nutricost BCAA Capsules as best pills
BCAA capsules offer unique advantages: They travel easily in a gym bag or suitcase, don’t require prep, and are generally well tolerated.
These convenience factors shouldn’t be underestimated, as studies suggest BCAA supplements work best when used consistently over a period of weeks rather than on an as-needed basis. (4) An easy-to-use, well-tolerated product can boost your chances of staying consistent with your intake.
Nutricost’s capsules provide the expected 2:1:1 BCAA ratio and verify the quality of their ingredients through third-party testing. While the dose per serving is low at only one gram of BCAA per two capsules, this means you can adjust your dose and even divide it up throughout the day based on what you need for your diet and fitness goals.
One downside is that you may need to take ten or more capsules to reach the two to three-gram dosage of leucine thought to be necessary to trigger muscle growth. (7) Fortunately, our reviewers were pleased to see these capsules were small and rated them easy to swallow.
Since capsule formulations don’t need added flavors or sweeteners, this product is only five calories per serving, making them a great option for people on a tight daily calorie allowance.
One more benefit: affordability. At $0.11 per two-capsule serving, even if you take ten per day, you’re looking at a daily cost of about $0.55, which is significantly cheaper than most of the other products on the market. Plus, since each package contains 250 servings, you’ll save on shipping costs.
Still, if you follow a vegan diet, this is not the product for you, as the capsules are made of animal-based gelatin.
What customers are saying
Amazon reviews indicate customers are very happy with the quality and value of Nutricost BCAA Capsules.
Joseph A. highlighted how this product gives you better bang for your buck than powder formulas.
“I previously used BCAA powder mixes. Three before a workout and three immediately after getting the job done is a better option financially. Definitely improves recovery time.”
Joseph A., Amazon
However, some Amazon customers have experienced quality control issues. A.C. noted, “Great product that does what it’s supposed to, but there’s a quality check issue with the capsules themselves. I’ve gotten several empty capsules and half-filled capsules with my last batch.”
Specs
| Serving size/servings per container | 2 capsules / 250 |
| Price per serving | $0.11 |
| Dosage recommendation | 2 capsules daily |
| Calories per serving | 5 |
| BCAAs | 1 gram total in 2:1:1 ratio (0.5 grams leucine, 0.25 grams valine, 0.25 grams isoleucine) |
| Additional ingredients | Rice flour, gelatin capsule, magnesium stearate (vegetable source), microcrystalline cellulose |
| Flavors | Unflavored |
Best BCAAs for men: Naked Nutrition Cherry Lime Branched Chain Amino Acids
Key product features
What you should know
Naked Nutrition Cherry Lime Branched Chain Amino Acids aims to support muscle growth, performance, and recovery by combining meaningful doses of BCAAs with slow-digesting carbohydrates and glutamine.
- Our experts were impressed by Naked Nutrition’s multiple certifications supporting ingredient quality.
- At $1.18 per serving, this is one of the more expensive products on the market.
- This is best for people looking for a well-rounded, clean-label supplement to help advance to the next fitness level.
Why we like Naked Nutrition Cherry Lime Branched Chain Amino Acids as best for men
Like all the products on our list, Naked Nutrition’s BCAAs contains a scientifically supported quantity and ratio of BCAAs. However, additional features make this product uniquely suited as our best BCAA for men.
First, like the Transparent Labs formula, Naked BCAAs provide additional support for muscle recovery by layering in L-glutamine, though at a slightly lower dose of 2.5 grams. The Naked brand also commits to never including artificial fillers, dyes, or flavors.
Additionally, this product provides five grams of Isomaltulose. Isomaltulose is a slow-digesting carbohydrate that doesn’t spike blood sugar levels as much as sugar or glucose. Some sports scientists debate whether this means Isomaltulose does a better job supporting fat-burning and protecting muscles during intense exercise, which could appeal to men with specific fitness goals.
However, a 2021 study found no metabolic differences between participants in a running trial who consumed Isomaltulose and those who received standard supplements. (8) While more research may reveal its potential benefits, Isomaltulose may only contribute natural sweetness for now. You’ll have to decide if that’s worth the premium price point.
Another reason this product stood out is its multiple certifications. In addition to third-party testing, Naked BCAAs is the only one on the list with official gluten-free and vegan certifications.
What customers are saying
On Amazon, customers report satisfaction with the taste, especially the clean ingredient profile.
One Amazon reviewer wrote: “I’ve been taking BCAAs daily for many years. They’re great for any time, especially before, during, or after a workout or just a long day at work. The cherry lime flavor tastes good and mixes well. Having no artificial flavors or sweeteners is a major plus. I get only what I need with no extra garbage.”
Multiple Amazon customers like that this product doesn’t contain the typical non-nutritive sweeteners.
“Of all the many BCAAs I have tried, this is my favorite. The flavor is excellent, with no hint of bitterness. It dissolves reasonably in 16oz of cold water. I am impressed to find a flavored mix without monk fruit or stevia. This product uses fermented cane sugar instead. I will be buying this in the future when my current supply of BCAAs is exhausted.”
Verified Amazon customer
However, some are deterred by the calorie and sugar content.
Verified Amazon reviewer Beth wrote: “One scoop is tiny, and it has 5g of sugar (per scoop). That’s a lot of sugar for a tiny amount. We’ll put in two scoops in half a gallon, equaling 10g of sugar. It doesn’t taste sweet, but it tastes good. It’s the amount of sugar in a serving that’s deterring.”
Specs
| Serving size/servings per container | 1 Scoop / 34 |
| Price per serving | $1.18 |
| Dosage recommendation | Add one scoop to 10 to 12 ounces of beverage of your choice |
| Calories per serving | 35 |
| BCAAs | 5 grams total in 2:1:1 ratio (2.5 grams leucine, 1.25 grams valine, 1.25 grams isoleucine) |
| Additional ingredients | L-glutamine, isomaltulose, natural plant-based flavors, citric acid, fermented cane sugar (Reb-M), sunflower lecithin |
| Flavors | Cherry lime |
Best vegan BCAAs: Eboost Rescue BCAA
Key product features
What you should know
Eboost Rescue BCAA contains effective amounts of BCAAs and additional ingredients like L-citrulline and lycopene to help enhance your workout performance and provide protective antioxidants.
- Our experts weren’t completely sold on the taste and solubility of this product.
- A serving size is one scoop, and the package only contains 20 servings. Each serving costs $1.45, which is on the higher end of the price range.
- This is a great choice for people following a vegan lifestyle and struggling to meet the protein intake needed to support lean muscle mass maintenance and development.
Why we like Eboost Rescue BCAA as best vegan
It’s common for people following a vegan diet to eat less protein than their meat-eating counterparts. This can affect their ability to build and maintain healthy muscle mass. One study observed that people following vegan diets only received 12.9% of their calories from protein, which is only slightly above the minimum intake recommendations. (9)
Supplements like Eboost Rescue can help fill these protein gaps in vegan diets. This product met our efficacy criteria by providing the right dosage and ratios of vegan-sourced BCAAs. However, it stood out due to the complimentary addition of L-citrulline and lycopene in its Watermelon Recovery Matrix ingredient blend, which makes it a strong contender for the best pre-workout option.
Research suggests L-citrulline can help improve muscle performance by optimizing nitric oxide production. Nitric oxide increases blood flow and oxygen in muscle tissues. (10) Eboost Rescue BCAA provides two grams of L-citrulline. This is similar to dosages available in many stand-alone L-citrulline supplements. So, while this is expensive, it could be viewed as a two-for-one.
Lycopene is a potent antioxidant that can protect your body tissues from stress-related damage. According to recent research, lycopene may also influence energy production within certain muscle fibers. (11)
Including these ingredients in Eboosts Rescue BCAA means vegan consumers receive nutrients to help support muscle health and potentially optimize muscle performance.
All of this is delivered within a clean-label formula without artificial colors, flavors, or dyes.
Our expert testers noted that this product contains several sweeteners associated with bloating, gas, and general digestive discomfort, including stevia and xylitol. However, our testers didn’t experience any of these symptoms after a few days of use. Plus, Wildman notes that the levels of these sweeteners are well below their respective thresholds.
Another consideration is that each package contains only 20 servings, which is pretty low compared to other products. Since it’s important to be consistent with intake to achieve full benefits from BCAA supplements, this could be really inconvenient.
One final drawback is the lack of third-party testing to verify the ingredients used in this product.
What customers are saying
In Eboost’s 56 Amazon reviews, customers generally find the ingredients in this formula effective but have varying opinions on the taste.
“The flavor is amazing, and this works so well! I recommend it to everyone I know!”
Sabrina A., verified Amazon customer
“This product works very well to prevent soreness. By far better than the last 10 I’ve tried. The taste is almost unbearable, which is disappointing,” verified Amazon customer with the username Joshua’s mom wrote. “I’m definitely going to finish the jar just because it works. Hopefully, they come out with another flavor that covers the ingredients more before I’m done. I was surprised because I’ve had a few flavors of pre workout that were great from this brand.”
“It reminds me of watermelon Hubba Bubba from my childhood. It’s a great recovery drink, and there’s no weird aftertaste,” Danielle E. commented.
Specs
| Serving size/servings per container | 1 Scoop / 20 |
| Price per serving | $1.45 |
| Dosage recommendation | Add one scoop to 10 to 12 ounces of beverage of your choice |
| Calories per serving | 20 |
| BCAAs | 5 grams total in 2:1:1 ratio (2.5 grams leucine, 1.25 grams valine, 1.25 grams isoleucine) |
| Additional ingredients | L-citruline, watermelon fruit extracts, lycopene, xylitol, inulin, citric acid, natural flavors, silicon dioxide, Rebaudioside-A (from stevia leaf extract), beet root powder (color) |
| Flavors | Watermelon |
Best BCAAs with caffeine: Gnarly Sports Nutrition BCAAs
Key product features
What you should know
Gnarly Sports Nutrition BCAAs is a clean-label supplement designed to improve workout performance and help muscles recover quickly.
- Our testers rated this product highly for taste, describing it as having enough flavor to offset the bitterness typically found in BCAA supplements without any fake aftertaste.
- It’s one of the most expensive products on the market, costing $1.43 per serving.
- This is an excellent option for people who feel fatigued and sore during workouts and want something to help give them a boost to train harder.
- While this formula contains no artificial sweeteners, flavors, or fillers, it does contain stevia.
Why we like Gnarly Sports Nutrition BCAAs as best with caffeine
Gnarly Sports Nutrition BCAAs checks all our boxes for a top-notch supplement. Each serving contains a scientifically supported five grams of BCAAs at the ideal 2:1:1 ratio. It’s also vegan-friendly and avoids artificial ingredients. However, the added red algae powder and caffeine from green tea extract make this product stand out above the rest.
Red algae is a source of calcium, magnesium, and other trace minerals. These nutrients support muscle function, energy production, and bone strength. This means they can help strengthen muscle and bone structures and protect you from injury. (12,13)
Caffeine can help boost sports performance, but the amount of caffeine in this product is less than what studies recommend. (14) However, our experts liked that it comes from green tea extract in this product. Green tea is full of polyphenols that work with caffeine to improve aerobic performance and lessen inflammation caused by stress. (15,16)
Another big plus is that all flavors of this product got NSF Content Certification. The berry lemonade flavor even got NSF Sport Certification. NSF Content Certification ensures that the product contains nothing bad and that what’s on the label is what’s inside. NSF Sport Certification shows that it’s safe for professional sports.
Best of all, this product is consistently rated well for its great taste.
What customers are saying
Many Amazon customers are very satisfied with the flavor and quality of the ingredients in this product.
“I have used it for a week now, and it has made a noticeable difference in my performance. I am less sore, have more energy to complete my workouts, and generally feel better during my training. I work out six days a week, with two of those days being doubles, so that is a total of eight workouts per week on top of a full-time job and taking classes. I need all the help I can get!”
Kelly, verified Amazon reviewer
On the other hand, the product cost and packaging are the main areas of dissatisfaction.
Brock C. wrote: “Love the product, so delicious and I can feel good about what I’m putting in my body but… The new packaging is terrible. Now you have to have something to pry open the top whenever you want to use it. Very annoying.”
Specs
| Serving size/servings per container | 1 scoop / 30 |
| Price per serving | $1.43 |
| Dosage recommendation | One scoop |
| Calories per serving | 20 |
| BCAAs | 5 grams total in 2:1:1 ratio (2.5 grams leucine, 1.25 grams valine, 1.25 grams isoleucine) |
| Additional ingredients | Natural flavor, IMO (Isomalto-Oligoosaccharide) (fiber), citric acid, malic acid, beet (root) juice, stevia (leaf) extract, silicon dioxide (anti-caking), Aquamin® |
| Flavors | Berry lemonade, fruit punch, lemon-lime |
Best BCAAs for weight loss: Cellucor Xtend Original BCAA
Key product features
What you should know
Cellucor Xtend Original BCAA provides a generous dose of 7 grams of BCAAs in each serving at an ideal 2:1:1 ratio.
- Some of our testers noted how the product boosts energy, especially during weight loss.
- At $0.75 per serving, Cellucor’s price point falls in the middle of the pack.
- Added electrolytes may help keep energy up during workouts, even when cutting calories.
- This formula is NSF-certified for quality and safety.
Why we like Cellucor Xtend Original BCAA as best for weight loss
When you lose weight, you lose both fat and muscle. This can slow down your metabolism, change your body composition, and make it harder to keep the weight off. Cellucor Xtend Original BCAA may help because it has a big dose of 7 grams of BCAAs—the second-highest amount among all the products on this list.
Studies show a high protein intake during weight loss can minimize muscle loss. Including BCAAs may provide added benefits. One small study noted supplementing a calorie-restricted diet with BCAAs increased the amount of fat burned for energy after meals. (17)
It’s also common to experience a dip in energy when following a calorie-restricted diet. This can translate to being less active. The electrolytes and Vitamin B6 in this product can boost hydration. Hydrated muscles are more energized, making it easier for you to keep up with your training plan.
Our expert reviewers liked that this product has a long and trusted history on the market and is backed up by NSF certification. While the taste is described as “too sweet,” there are 11 different options to try. The company stands behind a 60-day money-back guarantee.
Another benefit for people trying to lose weight is that this product is sugar- and calorie-free. However, it includes sweeteners like acesulfame-K and sucralose. Some worry about how safe and healthy these sweeteners are. But, a 2020 review found that they don’t affect body weight or blood sugar control. (18)
What customers are saying
Customer reviews on Amazon indicate that people like how well this works, and many are long-term users.
“I’ve been using Xtend for probably a decade at this point,” Ryan C. wrote on Amazon. “Blue Raspberry Ice is my flavor of choice…Honestly, you’re doing yourself a disservice by not giving Xtend a chance.”
“The moment I tried this brand and went to the gym I was immediately amazed at how fast my recovery was and how fueled my gym sessions now are. I’m just about finishing my first tub and looking forward to the second one. My body and muscles definitely love this one. The taste is also nice; just make sure you mix it in with plenty of water otherwise, it’ll be too sweet. I mix a scoop with about 32oz of water and try to drink it all during my gym session.”
Christian, Amazon
Still, customers have mixed reviews on taste, and some are concerned about using artificial ingredients.
“So I love the taste of this product,” a verified reviewer with the screen name Reader 101 wrote. “However, I don’t love that it’s fluorescent yellow and contains yellow 5 and red 40. It seems unnecessary in this day and age.”
“This product is a good product all around but just couldn’t take the aftertaste since it is sugar-free and has a sugar substitute, and why I gave it three stars,” Alma T. added.
Specs
| Serving size/servings per container | 1 scoop / 30 or 90 |
| Price per serving | $0.72 or $0.93 |
| Dosage recommendation | One scoop |
| Calories per serving | 0 |
| BCAAs | 7 grams total in 2:1:1 ratio (3.5 grams leucine, 1.75 grams valine, 1.75 grams isoleucine) |
| Additional ingredients | L-glutamine (2.5 gram), sodium (220 mg), potassium (170 mg), vitamin B6 (0.64 mg), malic acid, artificial flavors and dyes, citric acid, silicon dioxide, sucralose, Acesulfame-K |
| Flavors | Blue raspberry ice, orange cream, glacial grape, italian blood orange, knockout fruit punch, lemon-lime squeeze, mango madness, smash apple, strawberry kiwi splash, watermelon explosion, freedom ice |
Best BCAAs for women: Swolverine BCAA 2:1:1
Key product features
What you should know
Swolverine BCAA 2:1:1 combines 4 grams of BCAA in the ideal 2:1:1 ratio with 1 gram of L-glutamine for enhanced muscle recovery. Electrolytes, sodium, and potassium are also included to boost hydration and fight workout fatigue.
- The pomegranate acai flavor was the favorite among our testers; lemon-lime was reported as too tart.
- At about $0.60 per serving, this is more affordable than many of the other products on the market.
- This is a great option for people who don’t want to feel completely wiped out after an intense workout.
Why we like Swolverine BCAA 2:1:1 as best for women
Swolverine BCAA 2:1:1 has everything you’d want in a top BCAA supplement:
- It follows the recommended 2:1:1 BCAA ratio.
- It includes L-glutamine for muscle recovery support.
- The labels are clear and easy to understand.
- It’s tested by a third party to make sure it’s safe and of good quality.
The only difference is that it has fewer active ingredients. Swolverine provides 4 grams of BCAAs and one gram of L-glutamine, while Transparent Lab’s product provides 8 grams of BCAAs and 5 grams of L-glutamine.
Still, Swolverine meets the minimum amounts recommended for muscle health. It’s also worth noting that it comes with a smaller scoop size than most. This lets you adjust how much you take (both up and down) based on your health goals. This may be good for women who don’t want to pay more for bigger doses they might not need.
As far as flavor is concerned, our testers found lemon-lime to be “too tart,” but they loved the pomegranate acai. Reviewers were also happy to see the high number of servings per container which will reduce the frequency of re-ordering needed.
What customers are saying
On Amazon, customers are happy with the benefits this product brings to their workouts.
“Clean, crisp taste, and I definitely noticed my recovery improved! I liked the product so much that I subscribed.”
Heather Tietjen, Amazon
Verified Amazon reviewer Wil agrees, stating, “Enjoy the taste. Definitely seems to help with muscle recovery mid-workout. Partner likes to use it as pre-workout. Like the simple formula.”
However, similar to our review, some customers prefer the pomegranate acai flavor over lemon-lime. Yayrel writes, “It tastes way better than the lemon-lime. I’ve been taking Swolverine for over two years now, and Pomegranate Açaí isn’t too sweet; it hits just right.”
Specs
| Serving size/servings per container | 1 scoop / 60 |
| Price per serving | $0.60 |
| Dosage recommendation | One scoop |
| Calories per serving | Not available |
| BCAAs | 4 grams total in 2:1:1 ratio (2 grams leucine, 1 grams valine, 1 grams isoleucine) |
| Additional ingredients | L-glutamine (1 gram), sodium chloride (20 mg), potassium citrate (37 mg), vitamin B6 (2 mg), malic acid, natural flavors, citric acid, sucralose |
| Flavors | Lemon lime, pomegranate acai, pineapple passionfruit |
Best budget BCAAs: Kaged BCAA 2:1:1
Key product features
What you should know
Kaged BCAA is a stripped-down product that provides 5 grams of plant-based, non-GMO BCAAs and nothing extra.
- While versatile, our testers were slightly turned off by the unflavored formula.
- At $0.42 per serving, you get 5 grams of BCAAs, making this an incredible value for BCAA products.
- This is a great choice for people who want full control over their supplement routine. Kaged even offers a “mix your own system” option, letting you mix this product with any of their pre-workout drinks.
Why we like Kaged BCAA 2:1:1 as best budget
Our recommended budget BCAA isn’t just cheap—it provides much value. Our experts noted that Kaged BCAA 2:1:1 is truly one of the best deals they’ve seen.
We like that Kaged didn’t cut corners by adding cheap stuff to reduce costs. Instead, they focused on keeping this product simple but high-quality. As such, they included only a few top-notch ingredients, even skipping flavoring. The result is a quality product at about half the price of the next cheapest option.
Each serving of Kaged 2:1:1 provides a substantial dose of five grams of BCAAs in the ideal 2:1:1 ratio. The BCAAs come from plant-based sources, appealing to various lifestyle preferences. Informed Choice Sport has also certified this product to validate ingredient safety and quality.
However, this product is not for everyone. One of our testers found this unflavored product to be off-putting and difficult to mix into water. She described it as “clumpy” when mixed with a spoon and not much better when transferred to a shaker bottle.
Still, because it’s so simple, you can use it in many ways. That’s great if you want to fully control your supplement routine.
What customers are saying
This product gets generally positive reviews on Amazon, with customers noting its affordability and effectiveness, even amidst complaints about its taste.
“It does have a very bitter taste, even stacked with my pre-workout. It gets more tolerable every day. That being said, it’s an awesome product. I have no other complaints. I will be purchasing it again.”
Verified Amazon customer
Specs
| Serving size/servings per container | 1 scoop / 72 |
| Price per serving | $0.42 |
| Dosage recommendation | One scoop |
| Calories per serving | 0 |
| BCAAs | 5 grams total in 2:1:1 ratio (2.5 grams leucine, 1.25 grams valine, 1.25 grams isoleucine) |
| Additional ingredients | Sunflower lecithin |
| Flavors | Unflavored |
How we test supplements
We understand the supplement industry is full of promises, and it can be difficult to determine which products are trustworthy, effective, and safe. We also recognize different people have different health goals.
With this in mind, we evaluated each product from multiple angles. First, our team of medical experts thoroughly researched each product, fact-checking all quality and health claims. Then, our testers assessed factors like taste, convenience, special features, and ease of use to help you determine which products fit best in your lifestyle. You can read our full supplements testing methodology here.
Each product received a score based on the following criteria:
Efficacy—40%
This category stands at the core of our supplement evaluation process. In order to see how well a product ranks for efficacy, we analyze how well a product delivers on its promised benefits.
Here’s what we look for:
- Clinical evidence
- Calories per serving
- Dose efficacy
- Synergistic effects
- Proprietary blends
Safety and side effects—35%
One of our top priorities is consumer safety. In order to make sure you can feel good about the products you consume, our team evaluates the following:
- Reported side effects
- Third-party testing
- Manufacturer accreditation
- Artificial sweeteners
Value—20%
We believe that value isn’t just about how much money you’re spending but what you’re actually getting for that price point.
Our factors in this rating include:
- Price per serving
Customer experience—5%
Happy customers are more likely to re-purchase a product. That’s why we evaluate customer experience with each product we test.
Our factors in this rating include:
- Ease of purchase
- Shipping and returns
- Customer support
What are BCAAs?
Branched-chain amino acids (BCAAs) are three essential amino acids—leucine, valine, and isoleucine—that serve as building blocks for proteins in your body, especially muscle. BCAAs help support the mechanisms that drive muscle protein building. As essential amino acids, BCAAs cannot be made by your body—you must get them from your diet. BCAAs are found in protein-rich foods like eggs, meats, milk-based products, nuts, and quinoa.
Leucine is especially important for muscle growth and recovery. BCAAs are best taken in a 2:1:1 ratio of leucine, isoleucine, and valine, respectively.
Benefits of BCAAs
Research shows that BCAAs are effective at supporting muscle growth, boosting fitness performance, and improving post-workout recovery. (1, 2, 3) BCAAs may also help reduce muscle soreness, especially delayed onset muscle soreness (DOMS).
When is the best time to take a BCAA supplement?
One small study found that BCAAs were more effective at reducing muscle soreness and damage and supporting muscle growth when taken before exercise. (19) Ultimately, more research needs to be done to determine the best time to take BCAAs.
How to choose the best BCAAs for you
The best BCAA for you will depend on your lifestyle, diet, and health goals. Consider the following:
- What does your current diet look like? Most experts agree that supplemental BCAAs won’t provide much additional benefit if you’re already eating a protein-rich diet.
- What are your fitness goals? Make sure the product’s ingredient dosage matches your goals. Want to bulk? Choose a supplement with at least four grams of total BCAA and 2.5 grams of leucine. Also, consider options that incorporate the other six essential amino acids into a complete protein supplement, so you have all the pieces needed for muscle growth.
- What are your fitness challenges? Did progress stall due to fatigue and soreness? Look for a BCAA pre- or intra-workout supplement that includes electrolytes, l-glutamine, and/or caffeine.
- What are your lifestyle challenges? Are you frequently traveling or short on time? If so, a capsule format may work better for you than a powder.
- What is your budget? Consistency determines how well these supplements work. What can you afford long-term?
- Any diet restrictions? A range of options are available to meet special diet needs, including vegan and gluten-free. Make sure you pick an option with transparent ingredient labels and third-party testing.
Potential side effects of BCAAs
BCAAs are considered generally safe in doses of up to 20 grams daily. It’s uncommon to experience any side effects when taking these supplements. (20) However, since they are commonly paired with other supplements’ ingredients, check the product’s full ingredient statement. Only choose options that provide full visibility into their formulations.
Also, because BCAAs may affect the production of insulin and certain neurotransmitters, use caution if you’re being treated for diabetes or mental health conditions. You should always check with your doctor before starting any new supplement.
Who should avoid BCAAs?
BCAAs are generally safe, but people who are pregnant, breastfeeding, diabetic, or have certain medical or neurological conditions should not take BCAAs. If you have any preexisting conditions or take any medications, it’s best to speak with your doctor before using a BCAA supplement. (21)
FAQs
What is the most effective BCAA?
In order to choose top-BCAA brands, we prioritize options that provide ingredient transparency, show evidence to back up their claims, conduct third-party testing of their formulations, and stand behind their products with money-back guarantees. Our team picked Transparent Labs BCAA Glutamine as the best and most effective BCAA supplement because it uses quality ingredients in scientifically-supported doses.
How much do BCAAs cost?
Our recommended BCAAs cost anywhere from $0.11 to $1.97 per serving.
Is it OK to drink BCAAs every day?
Consuming up to 20 grams per day for as long as six weeks has been shown to be safe. In fact, you get better results the more consistent you are with your intake.
Are BCAAs worth taking?
If you struggle to meet daily protein goals or need help addressing post-workout soreness and muscle fatigue, BCAA supplements might be a worthwhile option to add to your routine.
Do BCAAs build muscle mass?
Yes, they may help build muscle mass. Specifically, leucine is responsible for triggering muscle-building processes. However, BCAAs won’t work by themselves. You still need enough calories and the other six essential amino acids to see results.
These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any diseases.
Our experts
Robert Wildman, Ph.D., RD, LD, CISSN, FISSN
Dr. Robert Wildman (“Dr. Rob”) is a globally renowned exercise, fitness, and nutrition expert who speaks around the world on exercise and sport nutrition, and continues to work with professional and elite athletes to achieve their highest level of performance as well as health and fitness. Dr. Rob received his Ph.D. from The Ohio State University, earned his MS from Florida State University, and earned his BS from the University of Pittsburgh. He is also a registered and licensed dietitian.
Lily Moe
Lily is a Brooklyn-based writer and editor with over seven years of experience in health media. As a former Fitness Coach and current Fortune Recommends editor, Lily’s editorial prowess has largely focused on fitness, nutrition, and weight management. She has also spent a fair share of time in testing labs, analyzing everything from the best protein powders to yoga mats. Her work has appeared in Verywell Fit, Verywell Mind, Health, and more.
Kelly Uhler
Kelly has a multifaceted background in elder care, health care, and copywriting. She has worked for organizations such as A Place For Mom and Homecare.com, which gave her the opportunity to work closely with families, providing reliable information to help them make informed decisions about their loved one’s health, safety, and quality of life.
Stephanie Hope
Stephanie Hope has over seven years of experience in product and service journalism, with a focus on sleep and well-being. Not only is she a Certified Sleep Science Coach, but she is also a Certified Stress Management Coach, Longevity Coach, and is working on becoming a Wellness Coach through the Spencer Institute. When she’s not focusing on continuing her education, Stephanie enjoys pilates, strength training, yoga, hiking, and riding her Peloton bike. She lives in a quaint town in New England with her husband and three cats, Ophelia, Norman, and Penelope.
Jessica Coulon
Jessica Coulon is a writer and editor who specializes in fitness, health, nutrition, and science content. Previously, she was an editor for Popular Mechanics and Bicycling, where she covered pro cycling news, wrote how-to guides, and tested all the latest and greatest bike gear. She was also a regular shoe tester and contributor for Runner’s World. You can often find her skiing or riding her mountain bike, and racing with the F1RE female enduro team.
Meghan Novoshielski
MS, RDN, Fortune Recommends Nutrition Writer
About Author
Meghan is an expert Registered Dietitian Nutritionist (RDN) with a Master’s degree in Nutrition Science and over 15 years of experience in the nutrition and wellness field. A sought-after health writer, she’s committed to empowering people to lead their healthiest lives by delivering trustworthy, practical, and engaging nutrition content.