Skip to main content
  1. Home
  2. Health & Fitness

The Manual may earn a commission when you buy through links on our site.

These are the best BCAA supplement brands to add to your fitness routine

The supplement that supports athletic performance and recovery

By
Man drinking from shaker bottle.
Andres Ayrton / Pexels

Branched-chain amino acids (BCAAs) are essential nutrients that play a pivotal role in muscle recovery and athletic performance. There are three BCAAs in human nutrition: leucine, isoleucine, and valine. They help repair and grow muscles, regulate energy and metabolism, and even help the body create hemoglobin, which transports oxygen through the blood to the cells. 

Among the myriad of supplements available, finding the best BCAA supplements can be a game-changer for fitness enthusiasts. This guide highlights some of the top BCAA supplement brands to consider incorporating into your regimen.

Recommended Videos

XTEND Original BCAA Powder

XTEND BCAA powder.
XTEND / XTEND

XTEND Original BCAA Powder is a popular choice among athletes. Most reviews are split on taste, with some people liking it and some disliking it. Therefore, there’s really no good way to know until you try it, but with a wide number of flavor options, you can easily find something you like. 

Related

Pros

  • It contains seven grams of BCAAs per serving in the preferred 2:1:1 ratio.
  • There are zero calories in a serving, making it suitable for those on calorie-restricted diets.
  • It includes an electrolyte blend for improved hydration.
  • There are over 20 different flavors.

Cons

  • It is artificially sweetened.
  • Some people didn’t like the taste.

Ingredient analysis

XTEND’s formula is designed around the 2:1:1 ratio of leucine, isoleucine, and valine, which is considered optimal for muscle protein synthesis. This ratio mirrors the body’s natural requirement, making it highly effective for athletes. This formula also has no calories and includes electrolytes such as sodium and potassium to help you stay hydrated during a long workout. Not everyone appreciates the use of artificial sweeteners, though, especially people avoiding synthetic additives.

Optimum Nutrition BCAA Capsules

Optimum Nutrition BCAA capsules.
Optimum Nutrition / Optimum Nutrition

Optimum Nutrition’s BCAA Capsules offer a convenient way to consume BCAAs in a portable pill form. They’re also potent and all-natural. Unfortunately, though, they’re not vegan. 

Pros

  • It provides a 2:1:1 ratio of BCAAs.
  • It is easy to transport and use on the go.
  • It contains no artificial sweeteners or flavors.

Cons

  • You have to take two at once.
  • The gelatin capsules are not vegetarian.

Ingredient analysis

Optimum Nutrition’s BCAA Capsules maintain the same 2:1:1 ratio, ensuring a balanced supply of these essential amino acids. This means there is twice as much leucine as isoleucine or valine because leucine is more important for muscle recovery. Some studies have found that BCAAs in a 2:1:1 ratio help your muscles to be less tired after working out, so you can do more with the rest of your day. The main downside of this product is that the capsules are made of gelatin, which is not vegetarian. That’s not something you need to worry about with powders. 

Transparent Labs BCAA Glutamine

Transparent Labs BCAAs.
Transparent Labs / Transparent Labs

Transparent Labs is known for its vegan, clean-label products. This one contains glutamine, another amino acid, along with the BCAAs. 

Pros

  • It contains eight grams of BCAAs and five grams of glutamine per serving.
  • It is free from dyes and additives.
  • It is vegan.

Cons

  • It has a higher price point compared to other BCAA products.
  • It is artificially sweetened with stevia.

Ingredient analysis

Glutamine is an amino acid as well, though not branched chains like leucine, isoleucine, and valine. It supports your immune system and digestive health and helps with recovery. Unlike the BCAAs, your body naturally creates glutamine, but sometimes it needs more, such as when you’re sick or injured. Transparent Labs BCAA Glutamine is also non-GMO, with no artificial colors or preservatives. However, it is artificially sweetened with stevia, which can actually cause digestive issues in some people. 

XWERKS MOTION

XWERKS MOTION BCAAs.
XWERKS / XWERKS

XWERKS MOTION is designed to support endurance and recovery with its blend of BCAAs and carbohydrates. This makes it essential for those who regularly exercise.

Pros

  • It includes three grams of BCAAs per serving.
  • It contains cluster dextrin carbohydrates for sustained energy.
  • It is free from dairy and gluten.

Cons

  • It contains more calories than some similar products.
  • There are fewer flavor options.

Ingredient analysis

XWERKS MOTION’s inclusion of cluster dextrin provides a slow-releasing carbohydrate source, ideal for long-duration activities. That makes it a good match for BCAAs, which help maintain your muscles’ energy and strength during long workouts. This product also contains beta-alanine, which can help delay muscle fatigue during high-intensity exercise. However, a potential downside is the presence of sucralose. Although it’s zero-calorie and improves the taste, it’s still an artificial sweetener that some may wish to avoid.

1st Phorm BCAAs

1st Phorm BCAAs.
1st Phorm / 1st Phorm

1st Phorm BCAAs come in a variety of flavors and are formulated to support muscle growth and hydration. The product includes a custom blend of other necessary amino acids as well as electrolytes for hydration. 

Pros

  • It has great-tasting flavors without added sugar.
  • Other amino acids are also added.
  • Electrolytes have been included for hydration.
  • Subscription options are available for convenience.

Cons

  • It is a proprietary blend.
  • It may not stack well with other supplements.

Ingredient Analysis

1st Phorm BCAAs’ proprietary blend includes a variety of other necessary amino acids as well as the BCAAs, including glutamine. The electrolyte blend ensures that users stay hydrated, which is crucial for performance and recovery. However, the lack of transparency in the proprietary blends of amino acids and electrolytes can make it difficult to determine whether you’re getting as much of these nutrients as you need.

Editors’ Recommendations

Topics
Christine VanDoren
Christine VanDoren
Contributor
Christine is a certified personal trainer and nutritionist with an undergraduate degree from Missouri State University. Her…
Your guide to finding the best grass-fed whey protein
Person scooping protein powder out of a bag

Whey protein is one of the most popular nutritional supplements used to add additional protein into a diet. Consuming enough protein through food can sometimes be challenging, especially if you're looking to pack on some muscle mass. Made from the watery portion of milk that separates the curds when making cheese, whey protein is widely available at grocery stores, vitamin and nutrition stores, and more.

But what makes grass-fed whey protein different than traditional whey protein? In this guide, we'll break down the differences you need to know and understand to help you make an informed purchase and get the most out of your whey protein.
About grass-fed whey protein

Read more
The top squat variations to level up your fitness routine
Mix up your workout routine and unlock your lower body power with these variations of the squat
Man wearing white T-shirt and black shorts doing pistol squat single-leg squat outside on grass

You’ve probably heard of several different types of squats, from pistol to sumo and goblet. Squats are a timeless, versatile exercise with many benefits that fire up your legs, glutes, and core and enhance your overall functional fitness. Some squats are better suited for beginners, and others might emphasize your glutes or the quads a little more. Let’s look at the best squat variations to keep your workout routine more interesting and maximize your muscle-building results. 
Front squat

The bodyweight front squat is the best place to start if you’re trying to perfect your squatting technique before moving on to other variations. Research shows that you can achieve high levels of activation in your hamstrings, quads, and glutes if you reach the full squat depth where your knees are bent at about 90 degrees and your thighs are parallel to the ground. You can perform the classic front squat with or without weights.

Read more
The best belly fat exercises: Add these to your fitness routine
Include these exercises in your workout routine to trim the waistline and boost core strength
Calisthenics Burpees

Losing belly fat is more complicated than exercise alone but working out can’t be overlooked when you want to trim the waistline. Studies reveal exercise helps banish the bulge and get rid of that belly fat or visceral fat. The training program should be moderate to vigorous in intensity and ideally incorporate aerobic and strength training exercises for the best results. Read on for the best belly fat exercises to add to your workout routine.
Why belly fat is harmful

Visceral fat doesn’t just push out against the abdominal wall and hide your abs underneath; studies concluded that visceral fat makes problematic inflammatory proteins called cytokines. More visceral fat means more cytokines, more inflammation, and an increased risk of heart disease, high blood pressure, and other chronic conditions. 
The diet and belly fat connection

Read more