BCAA Supplements

If you're looking for a supplement that can support your muscle growth, reduce fatigue and muscle soreness, BCAAs can help you out. BCAAs are versatile formulas that can be taken before, during and after training and can offer benefits for your liver health too.


Don’t fully understand BCAAs? Let's break down the difference between these amino acids. You’ve got BCAAs, EAAs, Beta-Alanine, and Glutamine. Let's explain them further.

BCAAs contain differing rations of Leucine, Isoleucine and Valine, which your body cannot produce on its own, while EAAs contain the 9 essential aminos, including those 3 BCAAs. Beta-Alanine is a non-essential amino acid that plays a role in muscle endurance during training, while Glutamine works by reducing muscle soreness and supporting recovery after exercise.

BCAAs can support your sports performance, helping you reduce fatigue and promote your muscle gain & strength goals. BCAAs can support healthy liver function and can prevent muscle breakdown, and support muscle recovery.


At ASN, we stock only the most effective BCAA supplements to support your health goals. BCAA Boost by Optimum Nutrition is a refreshing formula that contains 8g of BCAAs, alongside electrolytes and 1g of L-Citrulline. This formula contains zero calories and can contribute to the growth and maintenance of muscle mass. 

Xtend BCAAs utilise 7g of BCAAs in the clinically proven 2:1:1 formula to support your muscles while you recover. This blend contains 3.5g Leucine and 1g Citrulline Malate alongside electrolytes to replenish your body. ATP Science’s BCAA 2:1:1 uses clinically researched ingredients and dosage protocols to deliver a formula that can support your performance and recovery.


As the leading sports nutrition retailer in Australia, ASN is proud to stock a comprehensive catalogue of essential amino acid formulas that can support healthy muscle recovery after training.

If you’re looking for the best BCAA supplements to help you reduce muscle soreness and fatigue and how to promote muscle growth, jump online or head into one of our 34 Australian stores. Our friendly and knowledgeable team are always eager to offer advice and help you find the right products to support your goals. For more information on BCAAs check out our article called Do BCAAs Give You Energy?

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What are BCAA supplements?

Branched-chain amino acids (BCAAs) refer to a group of 3 essential amino acids that cannot be produced by your body alone. They are the only three amino acids to have a chain that branches off to one side, and it is essential that you get them from your diet.

The 3 BCAAs are Leucine, Isoleucine and Valine (Petre, A. 2021).

What are the ingredients in BCAA supplements?

The 3 BCAAs are Leucine, Isoleucine and Valine. They are primarily found in food sources like meat, poultry, fish, beans and lentils, dairy items, eggs, nuts and seeds (Petre, A. 2021).

What are the benefits of BCAA supplements?

Supplementing with BCAAs offers a range of benefits, with one of the most popular attributes being its ability to increase muscle growth. BCAAs can help to decrease muscle soreness after training, reduce exercise fatigue during sessions, and can prevent muscle breakdown (Van De Walle, G. 2022).

How do BCAA supplements help with muscle growth?

Leucine activates specific pathways within the body that stimulates muscle protein synthesis, which refers to the process of making muscle. BCAAs can help you build muscle, but your muscles also need all of the essential amino acids for the best results (Van De Walle, G. 2022).

How do BCAA supplements help with exercise performance?

BCAAs can support your exercise performance by helping to reduce your physical and mental fatigue while you train. BCAAs can enhance metabolism, promote cell proliferation and improve exercise performance (Dong-Hee, K et al. 2013).

How do BCAA supplements help with recovery from exercise?

BCAAs support muscle recovery by decreasing muscle soreness after training. They can reduce muscle damage and may reduce the length and severity of DOMS. BCAAs can also prevent muscle breakdown and may reduce fatigue during training (Van De Walle, G. 2022).

What are the side effects of BCAA supplements?

BCAAs should be safe when consumed in doses of up to 12 grams daily for up to 2 years. Potential side effects might include fatigue or coordination issues. They may also cause stomach problems like nausea, diarrhea, and bloating (WebMD).

Who should take BCAA supplements?

If you experience fatigue while you’re training and want to boost your exercise performance and muscle growth, BCAA supplements may help you improve your results. To decrease muscle soreness and muscle breakdown and to promote muscle growth, adding BCAAs to your stack can is another way to improve your results.

Who should not take BCAA supplements?

While BCAA supplements are typically safe, there are situations where taking BCAA may not be appropriate. To stay on the safe side, if you are pregnant or breastfeeding, you should avoid consuming BCAA supplements. Children should avoid supplementing with BCAAs.

BCAAs may also affect people with diabetes, branched-chain ketoaciduria, and amyotrophic lateral sclerosis (ALS) may want to take caution when consuming BCAAs (WebMD).

When should BCAA supplements be taken?

BCAAs are versatile supplements that can be taken before, during, and after training.

What is the recommended dosage of BCAA supplements?

The recommended dosage of all 3 BCAAs combined is up to 20 grams. This is with a balanced ratio of Leucine and Isoleucine (Frank, K et al. 2022).

How often should I take BCAA supplements?

The best time to take BCAAs is before, during, or after your workout. If you are trying to build muscle, you can take them in the morning and before bed. You should follow the instructions on the nutritional panel and follow the listed dosage (Petre, A. 2021).

What are the best BCAA supplements?

If you’re looking for an effective BCAA formula, BCAA Boostby Optimum Nutrition is a refreshing formula that contains 8g of BCAAs, alongside electrolytes and 1g of L-Citrulline. This formula contains zero calories and can contribute to the growth and maintenance of muscle mass.