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It’s the day after your workout, and your muscles are sore and simply fatigued. You search the web for something that might help support your recovery and are available across branched-chain amino acids (BCAAs).

Amino acids are the foundational constructing blocks for the macronutrient everyone knows and love: protein. There are twenty amino acids in total, with nine considered essential – meaning that we have now to devour them since our body doesn’t naturally make them. Three of the essential amino acids are the BCAAs l-leucine, l-isoleucine, and l-valine, that are called branch-chain amino acids on account of their molecular structure.

Research has shown that adequate BCAA intake can possibly decrease the danger of developing cancer and diabetes, increase muscle mass, decrease muscle fatigue, and reduce muscle soreness. (1)(2) When you are uninterested in looking for one of the best branched-chain amino acids (BCAAs) to bolster your fitness routine, look no further. On this review, we’ll dig deeper into BCAAs, discuss our top eight picks, and leave you well-informed to make one of the best decision.

Medical disclaimer: This text is meant for educational and informational purposes only. It isn’t intended as an alternative choice to medical advice. For health advice, contact a licensed healthcare provider.

Our Top Picks for the Best BCAA Supplements

Best BCAAs for Women: Transparent Labs BCAA Glutamine

Transparent Labs BCAA Glutamine

• Variety of servings: 30
• Price per serving: $1.33
• Amount of BCAAs per serving: Eight grams
• Calories per serving: Lower than 40
• Flavors: Blue Raspberry, Sour Green Apple, Strawberry Lemonade, Tropical Punch 
• Third-party tested: Analytical Resource Laboratories Certified; Elite Manufacturing & Packaging Third-Party Tested

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Pros

• Easily and thoroughly mixes into a wide range of liquids – very soluble 
• No artificial sweeteners, colours, or artificial flavors 
• Each scoop has research-backed clinical doses of BCAAs

Cons

• Some reviewers report the flavour is more tart than other BCAA supplements they’ve tried

Whenever you search “Best BCAA for ladies,” you’ll be inundated with an extended list of complement products, but we have now deemed Transparent Labs’ BCAA Glutamine complement powder one of the best BCAA powder for our female strength trainers on account of the addition of unique ingredients like l-glutamine. You’ll find a powerful five grams of glutamine per scoop of this BCAA powder, which might help your concentration and performance within the gym. One research study investigation found that female basketball players who supplemented with l-glutamine improved their response time and goal-shooting accuracy. (3)

Raise your hand in case you’ve handled annoying skin issues (I’m raising mine by the best way). Transparent Labs BCAA Glutamine incorporates coconut water that has been linked to skin health improvement, a pleasant bonus for us female gym-goers who need to keep our complexions looking shiny and healthy. (4)

This third-party verified product has nothing to cover. The corporate prides itself on delivering a product that’s 100% natural – we did some digging and this BCAA complement is as natural as they arrive. There aren’t any artificial sweeteners, dyes, or preservatives.

“Transparent” is a fantastic name for this company, because the amounts of each ingredient are listed on the label. It might be difficult to seek out products that list every ingredient used, right all the way down to the milligram. Whenever you review the complement label, you’ll see that Transparent Labs BCAA Glutamine offers 4 grams of leucine and two grams each of valine and isoleucine, totaling an incredible eight grams of BCAAs per scoop. It is a higher amount than most other BCAA supplements currently offer.

Moreover, Transparent Labs BCAA Glutamine offers clinically effective doses of every individual amino acid. For instance, evidence-based research supports the every day consumption of not less than 2.5 grams of leucine for improved muscle function and grip strength. (5)

Best BCAAs for Men: Jacked Factory BCAA Powder

Jacked Factory BCAA Powder

• Variety of servings: 30
• Price per serving: $0.60 to $0.67
• Amount of BCAAs per serving: Six grams 
• Calories per serving: Lower than 30
• Flavors: Blue Raspberry, Fruit Punch, Unflavored
• Third-party tested: cGMP-certified

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Pros

• Made within the USA in a cGMP-certified facility
• Manufactured without fillers, artificial food dyes, or added sugars
• Very inexpensive in comparison with other powders in the marketplace

Cons

• Many reviewers are unhappy with the unflavored option and report it as difficult to drink

When you are in search of a cGMP-certified BCAA product made in the nice ole USA, we’ve got you covered. While Jacked Factory’s BCAA powder does have artificial sweetening from sucralose, it also holds one other ingredient that’s gaining attention for its substantial health advantages: spirulina. This algae plays a job in oxidative stress reduction and acts as an anti-inflammatory. (6) These two physiological roles are linked to potentially decreasing the danger of developing cancer, diabetes, and heart disease. (6) This is essential for men to take into accout since they usually tend to be diagnosed with diabetes and obesity, specifically, than their female counterparts. (7)

One other advantage that men who strength train shall be completely satisfied to listen to is that spirulina also has been positively correlated with treating and reducing muscle cramps. (6) It’s a no brainer why users are pleased with how quickly their bodies reply to this BCAA complement and its ingredient combination.

Will we get bonus points if we let you know that the Jacked Factory BCAA Powder is one of the vital inexpensive branched-chain amino acid products we’ve reviewed? For less than 60 to 67 cents a scoop on Amazon, you’ll get three grams of leucine, 1.5 grams of valine, and 1.5 grams of iso-leucine.

RELATED: Best Collagen Supplements for Men, Women, Weight Loss, and More

Best Tasting BCAAs: Cellucor Alpha Amino

Cellucor Alpha Amino

• Variety of servings: 30
• Price per serving: $0.93
• Amount of BCAAs per serving: 5 grams 
• Calories per serving: Lower than 25
• Flavors: Fruit Punch, Icy Blue Razz, Watermelon
• Third-party tested: Not on the time of this writing

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Pros

• Low-carbohydrate alternative with zero sugar added
• Made with an electrolyte mix 
• Nearly all of users report easy digestibility

Cons

• Manufactured with artificial sweeteners and artificial food dyes 
• Comprises phenylalanine – avoid this product if you could have phenylketonuria

You’ll find that this complement is proscribed to only three flavors. Nonetheless, you won’t need to put down what Cellucor Alpha Amino brings to the table. We’re big fans of the watermelon flavor. It mixes easily with plain water, so that you don’t should worry about adding any extra calories. This powder isn’t offered in an unflavored option, which could also be a problem for many who wish to mix their BCAA and flavored post-workout recovery shake.

Cellucor Alpha Amino has artificial sweeteners and food dyes, so you could need to avoid it in case you’re sensitive to those ingredients. Nonetheless, it does offer a potent electrolyte mix to assist in your exercise recovery by stopping dehydration and muscle cramping.

A portion of this BCAA powder is made up of betaine. Betaine consumption is correlated with improved endurance, body composition, and muscle mass. (8) It is usually known for naturally lowering homocysteine levels within the body. (8) Homocysteine is an amino acid that’s linked to the event of blood clots and heart disease, and its levels are likely to increase during acute and high-volume exercises. (9)

Along with tasting great, this complement offers support to your workout with a proprietary mix of 14 different amino acids. One in all the amino acids you’ll find in it’s citrulline. Citrulline increases the production of ATP in your muscles whilst you perform aerobic exercises. (10)

So what does that mean for you? Increased ATP production results in decreased lactic acid settling into your muscles, which implies you might have a smoother recovery in case you complement with this product. (10) The value is an affordable $27.99 per tub of 30 servings. For individuals who subscribe, you’ll be able to save a further 30% and get free shipping.

Best BCAAs for Muscle Growth: Huge Supplements BCAA

Huge Supplements BCAA

• Variety of servings: 25
• Price per serving: $1.60
• Amount of BCAAs per serving: Eight grams 
• Calories per serving: Lower than 40
• Flavors: Bomb Popsicle, Kiwi Blueberry, Sour Grape, Watermelon Lemonade 
• Third-party tested: cGMP-certified

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Pros

• Comprises a wide range of non-essential and essential amino acids 
• Made within the USA in a cGMP-certified facility
• Manufactured in an FDA-regulated facility

Cons

• Many reviews commented that Huge’s customer support department was lacking in professionalism 
• Sweetened artificially with sucralose

You will have heard of the two:1:1 ratio for BCAA. But why is it necessary? Studies have found that having double the quantity of leucine than isoleucine and valine might help support the speed at which your muscles recuperate. (11) As compared to isoleucine and valine, leucine provides a better anabolic effect for protein synthesis and subsequently supports muscle growth. (11) When you wish to bulk, consider Huge Supplements BCAAs to your muscle growth needs. Its formula supports this clinically-based dose ratio with a whopping eight grams of BCAAs per scoop.

Huge Supplements’ BCAA powder is USA-manufactured and cGMP-certified, so you’ll be able to rest assured that you simply won’t be unintentionally supplementing with ingredients on a banned list for sports. Electrolytes, nevertheless, are ingredients you will have onboard for workout recovery. Huge Supplements BCAAs will give you 40 milligrams of potassium and 80 milligrams of sodium. This mix may allow you to stay hydrated since each electrolytes work together to keep up your body’s fluid status.

RELATED: Best Mass Gainers for Bulking Up Fast

Best BCAAs for Recovery: XWERKS Motion

XWERKS Motion

• Variety of servings: 30 
• Price per serving: $1.63
• Amount of BCAAs per serving: Three grams 
• Calories per serving: Lower than 130
• Flavors: Raspberry Lemonade 
• Third-party tested: Not on the time of this writing

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Pros

• The ingredient “cluster dextrin” is comparatively specific to XWERKS Motion and is backed by clinical research studies 
• Gluten-free and dairy-free 
• Shipping is all the time free

Cons

• Comprises a low amount of BCAAs per serving in comparison with other supplements in the marketplace 
• Limited flavor options

When you like the flavour of raspberry lemonade, you’re in luck! Despite its limitation to just one flavor, XWERKS Motion is our top pick for enhancing your recovery. You’ll get three grams of BCAAs per scoop. This is comparatively low in comparison with other BCAA supplements on this review. Nonetheless, XWERKS Motion offers a mix of ingredients that work together to assist boost your workout, which other supplements don’t offer.

For instance, this complement provides 28 grams of carbohydrates per serving, with 25 grams being sourced from cluster dextrin. This kind of carb digests easily to hit your bloodstream faster. (12) It might help boost your post-workout recovery by repleting glucose stores that you simply naturally lose during exercise, prolonging the onset of fatigue, and decreasing the cortisol (stress) hormone response. (12)

XWERKS Motion also incorporates magnesium, which helps your muscles calm down after understanding. The more you exercise, the more you increase your body’s need for magnesium. XWERKS Motion has you covered by providing 35 milligrams of this electrolyte per scoop.

Best BCAAs for Weight Loss: MyProtein Essential BCAA 2:1:1

MyProtein Buy Essential BCAA 2:1:1 Powder

Variety of servings: 31 to 125

Price per serving: $0.44 to $0.55

Amount of BCAAs per serving: 4 grams 

Calories per serving: Lower than 30 

Flavors: Blue Raspberry, Gummy Fish, Peach Rings, Rainbow Sherbert, Snow Cone, Watermelon 

Third-party tested: ALS Quality Party Accredited, Labdoor Standard Certified, LGC Sport Science Tested, European SPecialist Sport Nutrition Alliance Member, 5-Star Environmental Health Office Rated

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Pros

• Created with ingredients you’ll be able to trust – doesn’t contain prohibited substances for athletes 
• Products are delivered in an eco-friendly compostable box 
• Many users report this product as very soluble and straightforward to combine

Cons

• Made with artificial dyes, gum fillers, and the factitious sweetener sucralose
• Some users struggled with the artificially sweet taste of this product

When you wish to shed extra pounds, dietary supplements corresponding to BCAA powders may help. MyProtein’s Essential BCAA 2:1:1 powder has lower than 40 calories and only three grams of carbs per scoop. Due to these dietary facts, we highly recommend it for many who wish to shed extra pounds through calorie reduction.

Don’t let the candy-like flavors idiot you into pondering that this product is filled with sugar. It incorporates sucralose and gum fillers, but that is what allows it to stay low in calories and carbs. Several research studies have discovered a high correlation between the consumption of amino acid metabolites, corresponding to BCAAs, and improved insulin sensitivity. (13) As insulin sensitivity improves, the likelihood of weight maintenance from fat loss increases, together with a reduced risk of obesity. (14)

We actually like that this powder is available in a wide range of options: 0.5-pound, 1.1-pound, and a pair of.2-pound bags. This makes shopping more convenient in case you wish to bulk buy and it is usually a feature that isn’t as common in other BCAA powders.

You may find that this product is difficult to reseal after opening it, because it is available in a bag versus a bath. When you struggle with keeping it closed (and subsequently keeping it fresh and freed from contamination), consider transferring its contents right into a container with a sealed lid for more convenience.

Best BCAAs Powder: Transparent Labs BCAA Glutamine

Transparent Labs BCAA Glutamine

• Variety of servings: 30
• Price per serving: $1.33
• Amount of BCAAs per serving: Eight grams
• Calories per serving: Lower than 40
• Flavors: Blue Raspberry, Sour Green Apple, Strawberry Lemonade, Tropical Punch 
• Third-party tested: Analytical Resource Laboratories Certified; Elite Manufacturing & Packaging Third-Party Tested

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Pros

• Gluten-free and non-GMO (Genetically Modified Organism) 
• Created without using artificial preservatives 
• Comprises 1.5 grams of vitamin C as ascorbic acid, five grams of glutamine, and one gram of coconut water powder per scoop
• Vegan-friendly

Cons

• Some users remark that the smell of the powder may be overwhelming if not cut well with liquid

You should not having déjà vu – we do have this product listed twice on this review. That ought to attest to why we have now deemed it one of the best BCAA powder on the market. It might not only contribute to the creation of protein within the cells, delayed fatigue, and quick muscle recovery, but you may as well trust that it’s 100% natural.

An enormous advantage of Transparent Labs BCAA Glutamine is its solubility. This non-GMO product is gluten-free and has a mix of unique ingredients that aid in hydration during and after your workout. Each scoop has 1,000 milligrams of coconut water, which is made out of a mix that incorporates the electrolytes potassium, sodium, and manganese.

Specific to this powder is the addition of 1,500 milligrams of vitamin C in every scoop. Vitamin C plays a vital role in metabolism and reducing oxidative stress, which might result in organ and cell damage. There are gaps in research regarding the connection between vitamin C and resistance training. Nonetheless, there’s evidence to support that exercisers who’ve low vitamin C intake positively profit from supplementing with vitamin C. As they carry their vitamin C levels back to inside normal levels, they might see an improvement in exercise performance and overall body fatigue. (15)

Although many flavor options can be found, some reviewers have found that this powder may be too sour. BCAA Glutamine users have also commented that the smell can sometimes be overwhelming prior to cutting this powder with liquid. This is probably going on account of Transparent Labs’ reliance on natural sweeteners over artificial sweeteners like sucralose. But truthfully, we needed to look pretty hard to seek out any cons about this product.

Best Pre-Workout With BCAAs: Kaged Pre-Kaged

Kaged Pre-Kaged

• Variety of servings: 20
• Price per serving: $2.25
• Amount of BCAAs per serving: 6.5 grams
• Calories per serving: Lower than 40 
• Flavors: Berry Blast, Cherry Bomb, Fruit Punch, Grape, Krisp Apple, Orange Krush, Pink Lemonade
• Third-party tested: Informed Alternative Certified

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Pros

• Number of flavor options
• Comprises Spectra Total ORAC Mix and is manufactured with a special mix of other useful ingredients not offered by other BCAA powders in the marketplace 
• High mixability and simply dissolves in lots of varieties of liquids 
• Vegan and vegetarian lifestyle friendly 
• Informed Sport Certified

Cons

• Dearer than most other BCAA supplements

Kaged Pre-Kaged could also be one of the vital expensive products we’ve reviewed. Nonetheless, we’ve ranked this complement as one of the best pre-workout with BCAAs because the standard lives as much as its price. The Kaged brand has a unbelievable status for ensuring its ingredients are tested for purity. They work hard to be sure that their products are acceptable for athletes, gluten-free, and non-GMO. Their complement fact label could also be lengthy, however it is packed stuffed with patented ingredients that might help boost your workout.

Per scoop, you’ll get a mix of B vitamins, six grams of BCAAs, 6.5 grams of citrulline, 1.6 grams of beta-alanine, 2.5 grams of betaine, 500 milligrams of coconut water, and 1.5 grams of creatine hydrochloride. Other ingredients that basically set this complement apart are the Spectra Total ORAC Mix, taurine, and tyrosine.

Let’s look harder at two of its ingredients:

• Creatine hydrochloride: a molecule that may improve lean muscle mass and relative strength and reduce post-workout recovery time. One study found that supplementing with creatine hydrochloride for seven days led to a statistically significant increase in participant strength and endurance. Creatine hydrochloride can be easier to soak up and digest in comparison with creatine monohydrate. (16)
• Spectra Total ORAC Mix: an antioxidative mix of 29 herbs, fruits, and vegetables. The superfoods present on this mix have been linked to constructing immunity, increasing energy, and improving workout performance. (17)

It’s impressive how overwhelmingly positive reviews are for his or her flavor, especially whenever you take into accounts that every scoop has just one gram of sugar and no artificial sweeteners or flavors. Our only issue with this product is how expensive it’s in comparison with others in the marketplace. If you could have the cash to spend on it though, this high-quality product won’t disappoint.

How We Selected the Best BCAA Supplements

We understand that everyone seems to be different and there are multiple aspects to think about before buying dietary supplements. That’s why we attempt to give you honest, fact-checked reviews to allow you to make an informed decision about what branched chain amino acid powder will best suit your lifestyle.

In compiling the list above, we chosen products with high-quality ingredients and effective doses of BCAAs, so that you don’t should worry that any of them are unsafe. We selected BCAA supplements with a spread of costs to suit as many budgets as possible. Since everyone has different reasons for taking BCAAs, we also included options suitable for a wide range of goals. Whether you’re in search of support in muscle constructing, weight reduction, or workout recovery, you could find a BCAA complement above that most closely fits your needs.

What To Look For When Buying BCAAs

Here at Breaking Muscle, we’re accustomed to people having different preferences – especially on the subject of products we ingest. To that effect, we researched the next for every powder: calories, cost, third-party testing, and product formulation. Let’s dive into each of those below.

Formulation

Unlike other dietary supplements, corresponding to the highest creatine supplements, BCAA powders are likely to have multiple ingredients. The nutrition label is essential to review prior to buy, especially if you could have food allergies or intolerances or take medications that certain ingredients may interfere with. Check the product reviews above for mentions of phenylalanine, gluten, soy, and dairy, if there’s a particular ingredient you’ll be able to’t have.

Chances are you’ll also need to look for extra ingredients that could be a driving consider reaching your overall health and fitness goals, corresponding to glutamine, citrulline, certain vitamins and minerals, and antioxidants.

Price

The fee of any product plays an enormous role in your decision-making. The supplements above range from $14 to $45 dollars. You’ll find that costlier products are likely to have more scrutiny of their ingredient selection process, hold certifications regarding purity standards, and have a wider array of ingredients that are supposed to bolster your workout recovery.

Take into accout that lots of these products offer options for subscribing and saving, bulk ordering, and first-time customer coupons. If there’s a product listed above that you simply would like to try, take a look at their website to see if the brand offers inexpensive options.

Calories

Not everyone has the identical fitness goals. Chances are you’ll be seeking to lose body weight, gain lean muscle mass, or maintain your current weight. Most BCAA products have lower than 40 calories per scoop. Nonetheless, some BCAA supplements, corresponding to XWERKS Motion, have added carbs that may increase the general calorie total per scoop.

Integrity

Dietary supplements should not FDA-regulated. Probably the greatest ways to confirm product integrity is to find out if it has undergone third-party testing for credibility and ingredient purity. Because dietary supplements don’t legally should be regulated through the FDA, it will be significant to take third-party testing into consideration when selecting a complement that shall be one of the best fit for you. You’ll notice that some BCAA powders lack this third-party verification, though there are several, like Huge Supplements BCAAs, which have it.

Third-party testing shows that the manufacturer has taken extra steps to attest to their product’s credibility and ingredient purity. Ensuring your product is third-party verified is particularly necessary for athletes who have to pay special attention to their complement intake.

What Is the Difference Between BCAAs and Whey Protein?

BCAAs are more available from a wide range of dietary sources, corresponding to dairy, whole grains, poultry, beef, and plant-based proteins; whereas whey protein is milk derived. Whey protein is a posh molecule, whereas BCAAs are easy, foundational protein builders.

Let’s review just a few basic differences between BCAAs and whey protein:

• BCAAs have a lower caloric load.
• Whey protein is taken into account a whole protein, while BCAAs should not.
• BCAAs are exactly that — only three essential amino acids (valine, leucine, and isoleucine).
• Whey protein incorporates each essential and non-essential amino acids. 
• BCAA supplements have a lower protein load per scoop. 
• Whey protein may lead to digestive issues on account of it being sourced from dairy.
• BCAA supplements may result in digestive issues in the event that they contain artificial ingredients or dietary allergies that some people could also be sensitive to.

That said, since BCAAs are typically used as a post-workout complement, we recommend pairing them with probably the greatest whey protein powders to help with muscle growth after your exercise. (18)

What Are the Possible Advantages of BCAAs?

Among the many advantages of BCAAs include the next:

• Delayed muscle fatigue and reduction in muscle soreness (1)
• Increase in muscle mass and overall strength (1)
• Decreased risk for the event of chronic conditions corresponding to diabetes, cancer, liver cirrhosis, and chronic kidney disease (2)(19)
• Promotion of wound healing and prevention of muscle wasting (19)
• Increased recovery rate post-workout (11)

When Is the Best Time to Take BCAAs?

Research supports the ingestion of essential amino acids immediately after and as much as two hours post-workout for an increased likelihood of muscle protein synthesis. (20)

Final Thoughts

BCAA’s may help with reducing post-workout muscle fatigue and soreness and improve your overall sports endurance and lean muscle mass. But in case you Google “branched-chain amino acid powders,” your page shall be flooded with over nine million results. To avoid wasting you significant time narrowing down the choices, we picked one of the best BCAA powders in the marketplace. To simplify things further, we analyzed the choices available for various situations you could encounter in your fitness journey.

Since there are extenuating circumstances for selecting one of the best BCAA powder for every individual, our goal is to give you the research needed to make the best decision. If you could have conditions corresponding to celiac disease, lactose intolerance, diabetes, or phenylketonuria, you will see that this review might help guide your decision with ease. When you are unsure of where to start out with selecting a BCAA powder, just lean on this review to assist lead the solution to improved health or consider chatting with a registered dietitian nutritionist about it.

FAQs

What’s essentially the most effective BCAA?

There are three branched-chain amino acids: leucine, isoleucine, and valine. Of the three, leucine has been deemed essentially the most effective for constructing muscle tissue. Nonetheless, it really works best with the support of isoleucine and valine. That’s certainly one of the explanations you’ll find most BCAA powders are manufactured at a 2:1:1 ratio, with leucine having the best content per scoop.

Are BCAAs actually effective?

Current evidence-based research does have conflicting outcomes regarding the effectiveness of BCAAs. Studies looking into the therapeutic use of BCAAs for muscle constructing and the prevention of chronic disease have had different outcomes. As do many experimental research studies. One thing to make note of is that studying these essential amino acids attracts plenty of attention on account of their overwhelmingly possible positive unwanted effects.

Is it OK to drink BCAAs daily?

It’s okay to make use of BCAA powder every day in case you are vigorously exercising every day for not less than 20 minutes. Nonetheless, research has linked the overconsumption of BCAAs to body weight gain on account of reduced ingestion of an appropriate amount of other essential amino acids – namely tryptophan and threonine. (21) Like several dietary complement, BCAA powders should not intended to function meal replacements or substitute consumption of a balanced amount of whole foods.

What are a few of one of the best BCAA supplements?

The perfect BCAA complement goes to depend upon what your fitness goals are, any underlying medical concerns, and food allergies or intolerances. If we had to select one, though, our personal favorite is Transparent Labs BCAA Glutamine. An in depth runner-up is Kaged Pre-Kaged, though it’s a pre-workout with BCAAs and never a BCAA-only complement.

What are the potential unwanted effects of BCAAs?

Since valine and isoleucine may be converted into glucose, consuming BCAAs may lead to elevated glucose levels. Overconsumption of BCAAs can contribute to an increased risk of developing metabolic syndromes corresponding to diabetes. That is on account of the potential effect of BCAAs decreasing insulin sensitivity when consumed inappropriately. Some BCAA powder users may experience gastrointestinal discomfort in the event that they ingest an ingredient that they don’t tolerate. (22)

Research

1. Nie C, He T, Zhang W, et al. Branched chain amino acids: beyond nutrition metabolism. Int J Mol Sci. 2018;19(4):954. doi: 10.3390/ijms19040954
2. O’Connell TM. The complex role of branched chain amino acids in diabetes and cancer. Metabolites. 2013;3(4):931-945. doi: 10.3390/metabo3040931
3. Coqueiro AY, Rogero MM, Tirapegui J. Glutamine as an anti-fatigue amino acid in sports nutrition. Nutrients. 2019;11(4):863. doi: 10.3390/nu11040863
4. Fruit and pomace extracts: biological activity, potential applications and useful health effects: Coconut water: A vital health drink in each natural and fermented forms. Nova Science Publishers, Inc: Limbad MJ, Gutierrez-Maddox N, Hamid N; 2015. https://www.researchgate.net/profile/Francesco-Gai-2/publication/271846985_Fruit_and_pomace_extracts_Applications_to_improve_the_safety_and_quality_of_meat_products/links/59e71ee70f7e9b13acac7fea/Fruit-and-pomace-extracts-Applications-to-improve-the-safety-and-quality-of-meat-products.pdf#page=161
5. Plotkin DL, Delcastillo K, Van Every DW, et al. Isolated leucine and branched-chain amino acid supplementation for enhancing muscular strength and hypertrophy: a narrative review. IJSNEM. 2021;31(3):292-301. doi:10.1123/ijsnem.2020-0356
6. Gogna S, Kaur J, Sharma K, et al. Spirulina – an edible cyanobacterium with potential therapeutic health advantages and toxicological consequences. JANA. 2022. doi: 10.1080/27697061.2022.2103852
7. Kautzky-Willer A, Harreiter J, Pacini G. Sex and gender differences in risk, pathophysiology and complications of type 2 diabetes mellitus. Endocr Rev. 2016;37(3):278-316. doi:10.1210/er.2015-1137
8. Cholewa JM, Wyszczelska-Rokiel M, Glowacki R, et al. Effects of betaine on body composition, performance, and homocysteine thiolactone. J Int Soc Sports Nutr. 2013;10(1):39. doi:10.1186/1550-2783-10-39
9. Deminice R, Ribeiro DF, Frajacomo FT. The consequences of acute exercise and exercise training on plasma homocysteine: a meta-analysis. PLoS One. 2016;11(3):e0151653. doi:10.1371/journal.pone.0151653
10. Bendahan D, Mattei JP, Ghattas B, et al. Citrulline/malate promotes aerobic energy production in human exercising muscle. BJSM. 2002;36:282-289.
11. Waldron M, Whelan K, Jeffries O, et al. The consequences of acute branched-chain amino acid supplementation on recovery from a single bout of hypertrophy exercise in resistance-trained athletes. Appl Physiol Nutr Metab. 2017;42(6): 630-636. doi: 10.1139/apnm-2016-0569
12. Wilburn D, Machek S, Ismaeel A. Highly branched cyclic dextrin and its ergogenic effects in athletes: a temporary review. JEN. 2021;4(3). doi:10.53520/jen2021.103100
13. Newgard CB. Interplay between lipids and branched-chain amino acids in development of insulin resistance. Cell Metab. 2012;15(5):606-614. doi: 10.1016/j.cmet.2012.01.024
14. Clamp L, Hume D, Lambert E. et al. Enhanced insulin sensitivity in successful, long-term weight reduction maintainers compared with matched controls with no weight reduction history. Nutr Diabetes. 2017;7:282. doi: 10.1038/nutd.2017.31
15. Evans LW, Omaye ST. Use of saliva biomarkers to observe efficacy of vitamin c in exercise-induced oxidative stress. Antioxidants. 2017; 6(1):5. doi:10.3390/antiox6010005
16. McDonough D. Oral creatine hydrochloride supplementation: acute effects on submaximal, intermittent bouts of bench press and vertical jump exercises. Boise State University Theses and Dissertations. 2017;1348. https://doi.org/10.18122/B2KX4Q
17. Nemzer BV, Fink N, Fink B. Latest insights on effects of a dietary complement on oxidative and nitrosative stress in humans. Food Sci Nutr. 2014;2(6):828-839. doi:10.1002/fsn3.178
18. Hulmi JJ, Laakso M, Mero AA, et al. The consequences of whey protein with or without carbohydrates on resistance training adaptations, J Int Soc Sports Nutr. 2015;12(1). doi:10.1186/s12970-015-0109-4
19. Holeček, M. Branched-chain amino acids in health and disease: metabolism, alterations in blood plasma, and as supplements. Nutr Metab. 2018;15:33. doi:10.1186/s12986-018-0271-1
20. Kerksick CM, Arent S, Schoenfeld BJ, et al. International society of sports nutrition position stand: nutrient timing. J Int Soc Sports Nutr. 2017;14:(33):29. doi:10.1186/s12970-017-0189-4
21. Solon-Biet SM, Cogger VC, Pulpitel T, et al. Branched-chain amino acids impact health and lifespan not directly via amino acid balance and appetite control. Nat Metab. 2019;1:532–545. doi: 10.1038/s42255-019-0059-2
22. Brozyna K, Tkaczyk J, Rutkowska A. Dietary supplements in sport – unwanted effects. Health and Sport. 2019;9(8):779-782. doi:10.5281/zenodo.3407953