Weak evidence · Performance
BCAA
also: Branched-chain amino acids
Sold for muscle growth and less soreness
Weak evidence
Mostly small studies, animal trials or conflicting results. Not worth your money as a foundation.
Building muscle requires all nine essential amino acids; BCAAs supply three. A 2017 review (Wolfe) found no human study in which orally ingested BCAAs alone were measured for muscle protein synthesis, and two infusion studies in which BCAAs actually lowered it. According to that review, the claim that BCAAs switch on muscle building is unwarranted.
- Dosage
- Not recommended
- Timing
- —
- Approx. price
- €20–35 per month
Watch out
A portion of whey or quark supplies BCAAs and the other essential amino acids you need for muscle building.
Frequently asked questions about supplements
Does BCAA really work?
Weak evidence. Mostly small studies, animal trials or conflicting results. Not worth your money as a foundation.
What does BCAA cost?
€20–35 per month
Basics first, then the tub
Supplements are called supplements because they add to something. Sleep, a protein intake that hits your protein calculator , a programme where you lift progressively heavier and enough food together do a hundred times more than the best-researched item on this list. Once those are in place, creatine, caffeine and vitamin D in winter are the three you can spend money on with a clear conscience — for less than ten euros a month combined.
Sources
- Wolfe RR (2017). Branched-chain amino acids and muscle protein synthesis in humans: myth or reality? J Int Soc Sports Nutr 14:30. (review)
More supplements in this category
Last updated: October 2026
This page summarises scientific research and is not medical advice. If you take medication, are pregnant or have a liver, kidney or thyroid condition, discuss supplements with your doctor or pharmacist — even the innocent-looking ones.
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