BCAAs (leucine, isoleucine, valine) are popular supplements. Do they work?
Benefits
May reduce muscle soreness, prevent muscle breakdown during fasted training.
When to Use
Fasted training, very long sessions (2+ hours), calorie deficit.
Verdict
If you eat enough protein (1.6-2.2g/kg), BCAAs are unnecessary. Save your money.
Conclusion
BCAAs only help if protein intake is low or training fasted. Most athletes don’t need them.
