Branched Chain Amino Acids (BCAAs): What are they and are there benefits?

Healthylife Pharmacy17 November 2025|4 min read

What are Branched Chain Amino Acids (BCAAs)?

Three essential amino acids: leucine, isoleucine and valine are known as branched chain amino acids or BCAAs. Amino acids are the smallest units that make up proteins in our bodies and in the foods we eat. Amino acids form long chains that make proteins needed for structure, function and regulation of our tissue and organs. There are 20 amino acids, 9 of which are not made in the body and must be supplied through the foods we eat. 

BCAAs are found in foods like meat, dairy, eggs, chicken, lentils and whey protein powder and sold as sports shakes and supplements. They are unique because they have a branched side chain and are mainly broken down in the muscle rather than in the liver. 

What are the benefits?

Like all amino acids, the body uses BCAAs to build proteins for muscles, cartilage, enzymes, hormones, and other tissue. Research suggests that BCAAs may help to support healthy blood sugar, muscle health and mental fatigue after exercise.

  • Muscle and exercise performance: branched chain amino acids are used in muscles for muscle growth and to reduce muscle soreness and fatigue. Research suggests that supplementing with BCAAs may help to reduce exercise-induced muscle soreness and muscle fatigue. If supplementing with BCAAs, eating enough protein through food is still important to support muscle growth.
  • Blood sugar: research on isoleucine and valine suggests these branched chain amino acids have an influence over blood sugar levels and insulin secretion. They may support insulin sensitivity, helping to get glucose into cells faster and quickly return blood sugar levels to normal.
  • Mental fatigue: a small study showed that BCAAs may help to reduce mental fatigue after exercise but more research is needed to confirm this. 

How much BCAAs do you need?

Branched chain amino acids are considered nutritionally “essential” because our body cannot make them, and therefore they must be provided in the diet. BCAAs are found in many protein rich foods, sports drinks and supplements.

Dietary sources of protein

Proteins are found in animal and plant foods. While the amino acids found in animal products are closely related to our own protein, all the amino acids needed by our body may be obtained from plant sources. Meat, chicken, fish, dairy products, soy-based products, amaranth and quinoa contain large amounts of all the essential amino acids. Beans, lentils, nuts and wholegrains also contain all the essential amino acids however may be lower in amounts.

Consuming wholefoods sources of BCCAs has added benefits as they contain other essential amino acids and beneficial nutrients. Choosing proteins from a variety of different sources ensures you are receiving a balance of amino acids.

Supplementing with BCAAs

Supplementing with BCAAs may be of benefit for athletes and exercise enthusiasts however the effects may differ depending on performance, body composition and how much you consume from protein-rich foods. 

A well-balanced diet containing adequate protein from a variety of sources is generally sufficient to provide BCAAs for muscle building and health. Consuming a high-quality protein and carbohydrate snack pre-or post exercise will help provide amino acids for energy and recovery. Talk with a healthcare professional for the best advice for your individual needs.


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This article is for informational purposes only and does not provide medical advice, diagnosis, or treatment. Any information published on this website or by this brand is not intended as a substitute for medical advice. If you have any concerns or questions about your health you should consult with a health professional.