It’s no secret that amino acids from protein help your muscles rebuild bigger and stronger from the breakdown of training. The essential amino acids (EAAs) play a particularly important part, which is why whey, casein, egg and other ‘complete’ proteins containing all of the EAAs are so popular with athletes and active adults.

The Branched Chain Amino Acids leucine, isoleucine and valine are EAAs, and account for approximately one-third of skeletal muscle. A study published in the Journal of the International Society of Sports Nutrition suggests that BCAA supplementation before and after exercise can accelerate recovery and reduce muscle soreness.

Researchers had 12 male volunteers in their 20s perform 100 consecutive drop jumps. Some supplemented with BCAAs before and after exercise while other got a placebo. Not only did BCAA supplementation reduce markers of muscle damage, but the BCAA group reported less muscle soreness up to 4 days post-workout. Also, the rate of voluntary muscle contractions recovered more quickly with BCAAs.

True Strength Moment: BCAAs are available in many forms, from the 5.5 grams included in a single serving of Gold Standard 100% Whey to the 5 grams in each scoop of our Instantized BCAA 5000 Powder. We formulated it in two refreshing fruit flavors and also an unflavored powder for stacking.