Branched-Chain Amino Acids
Branched-chain amino acids (BCAAs) are the essential amino acids leucine, isoleucine and valine, which are normal components of dietary protein.
Also listed as BCAAs, BCAA
Can they reduce soreness?
A 2024 meta-analysis of 18 studies in healthy active participants found less soreness 24–96 hours after muscle-damaging exercise, but not immediately afterward. Blood markers did not improve consistently across time points. 1
The soreness findings are encouraging, but do not by themselves show greater strength or better sports performance. 1
Effects by health goal
Open an effect to see the studies behind its rating. Bars show the size of the effect; the letter grades the evidence.
Fitness3 effects
No study is linked to this rating.
No study is linked to this rating.
No study is linked to this rating.
Energy1 effect
No study is linked to this rating.
Cognition1 effect
No study is linked to this rating.