How BCAA build your muscles healthier and stronger

There are 20 different amino acids that make up the thousands of different proteins in the human body.

Nine of the 20 are considered essential amino acids, meaning they cannot be made by your body and must be obtained through your diet.

Of the nine essential amino acids, three are the branched-chain amino acids (BCAAs): leucine, isoleucine and valine.

“Branched-chain” refers to the chemical structure of BCAAs, which are found in protein-rich foods such as eggs, meat and dairy products. They are also a popular dietary supplement sold primarily in powder form.

Here are five proven benefits of BCAAs.

1. Increase Muscle Growth

BCAAs play an important role in building muscle. However, your muscles require all the essential amino acids for the best results.

2. Decrease Muscle Soreness

Supplementing with BCAAs may decrease muscle soreness by reducing damage in exercised muscles.

3. Reduce Exercise Fatigue

BCAAs may be useful in decreasing exercise-induced fatigue, but they are unlikely to improve exercise performance.

4. Prevent Muscle Wasting

Taking BCAA supplements can prevent the breakdown of protein in certain populations with muscle wasting.

5. Benefit People With Liver Disease

BCAA supplements may improve the health outcomes of people with liver disease, while also possibly protecting against liver cancer.