Branched-chain amino acids (BCAAs) offer a wide range of benefits, including muscle growth, fat loss, and anti-catabolic effects—but one of their most potent effects is the significant reduction in post-workout soreness.

Taking BCAAs during your workout can help you feel better after your workout. But there are two key factors you need to pay attention to when choosing a BCAA supplement:

✅ Dosage – Olympic strength coach Charles Poliquin recommended a minimum of 20 grams during training, and I agree. Many powders are loaded with artificial sweeteners, so I prefer veggie capsules taken between sets.

✅ Ratio – Many companies push high-leucine blends (3:1:1 or 4:1:1), but a natural 2:1:1 ratio of leucine to isoleucine to valine is ideal. Anything beyond that can disrupt protein synthesis and may even pose long-term health risks.

This video breaks it all down and explains what to look for. It’s a must-watch if you’re using—or considering—BCAAs!

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