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ATHLETIC PERFORMANCE SUPPLEMENTS: Supplementing with BCAAs may help improve your athletic performance on the field or in the gym. Not only can it increase muscle growth and reduce soreness, but it may also enhance strength and performance as well. For example, one study showed that supplementing with leucine daily for 12 weeks during a resistance training program resulted in significant improvements in strength performance.

POST WORKOUT FOR RECOVERY: The body can take a real beating during intensive exercise. Recovering after such a session can take a few days or more. One study, looking into the effects of BCAA supplementation in experienced resistance-trained athletes, showed positive results. The rate of recovery improved for strength, countermovement jump height and muscle soreness. BCAAs can also speed up recovery time following endurance sports and intensive cardio sessions.

FATIGUE RELIEF SUPPLEMENTS: Consuming BCAAs may help reduce physical and mental fatigue. Studies in participants report up to 15% less fatigue in those given BCAAs during exercise, compared to those who were given a placebo. In some study, this increased resistance to fatigue helped the BCAA group exercise for 17% longer before reaching exhaustion, compared to the placebo group.

NATURAL LIVER SUPPORT: Some research suggests that branched chain amino acids may be beneficial for people with some liver conditions. For example, one review of 11 studies found that taking BCAAs was able to improve liver function in people who had liver issues. Other research has also found that taking branched chain amino acids may support healthy liver functions.

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