Expert's opinion
Times are changing, and being active and athletic is dominated by all genders. Muscle building has been conventionally associated with men and seldom with women. Various dietary supplements, such as Branched-chain amino acids (BCAAs), are used to build lean muscles. These supplements include valine, isoleucine, and leucine, the essential amino acids. BCAAs are not like other amino acids; they are broken down in the skeletal muscle and, as the name suggests, have a branched structure. Branched-chain amino acids[1] are said to be essential since they must be obtained through your meals. Active people often consume these dietary supplements[1] to prevent muscle fatigue and soreness and boost performance. Research[2] suggests that people who do not get enough protein in their meals, such as senior citizens, can benefit from BCAA supplements.
This article lists and describes some top-rated brands designing top-tier quality BCAAs for women. Since the market is flooded with numerous supplements claiming to offer the best, one might be overwhelmed when choosing. This article offers a comprehensive guide on BCAAs, making it easier to know what might work for you. We vetted these BCAA supplements based on quality, reputation, ingredients, and many more.
Best BCAAs For Women In 2023
- Transparent Labs BCAA Glutamine – Editor’s Choice
- Cellucor Alpha Amino Ultimate EAA & BCAA – Best for Hydration
- Naked BCAAs Amino Acids Powder – Best Unflavored
- Optimum Nutrition Mega-Size BCAA – Best Budget
- Performance Labs BCAA – Best Potency
- Life Extension BCAA Capsules– Best Capsular Form
- Rogue Xtend BCAAs – Best for Recovery
- IdealLean BCAAs for Women – Best Value
Best BCAA For Women 2023: Best Amino Acid Supplements
Transparent Labs BCAA Glutamine
- Comes in five tasty flavors
- No artificial additives, flavors, or sweeteners
- Contains glutamine (5g)
- Organically sweetened with stevia
- Relatively expensive
This brand prides itself on designing premium products. It comes in five tasty flavors, including Strawberry Lemonade, Tropical Punch, Sour Green Apple, Orange, and Blue Raspberry. You can mix this powder with water and nourish your body with branched-chain amino acids, including L-valine, L-isoleucine, and L-leucine. It also comes with a significant amount of glutamine which boosts recovery after exercise. This is one of the best BCAA supplements, and it does not contain synthetic fillers, additives, or sweeteners.
Cellucor Alpha Amino Ultimate EAA & BCAA
- Promotes recovery and hydration
- Contains l-glutamine
- Offered in three delicious flavors
- Contains essential amino acids and branched amino acids
- Has artificial colors and flavors
This supplement is packed with EAAs and BCAAs. It is one of the best dietary supplements for active people as it is formulated to boost muscle hydration and recovery. Alpha Amino contains high L-glutamine content, which is known for boosting the recovery process. It also contains high-potency ingredients that support hydration by replenishing electrolytes. This is one of the most effective essential amino acid supplements, and it contains three phosphorus forms, coconut water, and betaine. Coconut water helps the body maintain effective electrolyte balance since it contains phosphorus and electrolytes. Betaine is organically obtained from beets[3] and is beneficial in promoting intracellular hydration, which prevents muscle dehydration.
Naked BCAAs Amino Acid Powder
- No added sugars
- Contains optimal BCAA ratio
- A hundred servings in each tub
- Vegan friendly
- Some users complain that it has an unpleasant smell
- The availed scoop does not meet the recommended serving amount
This brand offers some of the best BCAA supplements for women. Each scoop contains 1250 mg of isoleucine and valine and 2500 mg of leucine. This is an unflavored protein powder; therefore, it contains no synthetic flavors, additives, or sweeteners. With each tub containing a hundred servings, you can nourish your body with bountiful branched amino acids for at least three months. You can add to any beverage you choose since it has no flavor; it will not alter your beverage’s taste.
Optimum Nutrition Mega-Size BCAA
- Moderately priced
- Daily servings of more than six months
- Easy-to-take capsules
- Pre-measured dosage
- Relatively low BCAA content
This is an excellent choice if you want to boost your diet with an affordable BCAA supplement. This branched-chain amino acid supplement comes in easy-to-take capsules. It contains a perfect blend of leucine, isoleucine, and valine; therefore, you can enjoy the health benefits of branched-amino acids. The brand lives up to its name and offers a “mega” formulation that can serve you for more than half a year. Different from powders, you do not have to guess the dosage since these branched-amino acid products come in pre-measured capsules.
Performance Labs BCAA
- Comes in a peach flavor
- Promotes lean muscles
- Dairy-free
- Boosts energy levels
- Prevents muscle breakdown
- Often sold out
This BCAA supplement is packed with essential amino acids, including valine, isoleucine, and leucine. The brand claims this is the best BCAA powder; it is an excellent option since it comes in a peach flavor and can be easily mixed with water. You can use this supplement before, after, and during a workout session and enjoy a variety of health benefits. It is formulated to boost energy, enhance performance, prevent muscle soreness and breakdown, and enhance recovery. As one of the best BCAA supplements, it also contains glutamine which boosts the immune system and gut health.
Life Extension BCAA Capsules
- GMO-free
- Easy-to-take
- Pre-measured dosage
- Contains optimal amino acid ratio
- The recommended dosage is four pills daily
- Low BCAA content
This BCAA supplement is an excellent choice for anyone who prefers taking capsules to powders. This product comes in easy-to-swallow capsules and premeasured dosage, therefore convenient for accurate dosage. It comes with an amino acid optimal ratio of 2:1:1, i.e., leucine to isoleucine to valine. The supplement contains minimal ingredients and is an excellent choice for anyone seeking a low-dosage BCAA design to boost their diet. Also, this BCAA supplement is moderately priced compared to similar products, and each bottle is approximately fifteen dollars.
Rogue Xtend BCAAs
- Designed to promote a speedy recovery
- Has seven grams of BCAAs per serving
- Comes in a variety of flavors
- Supplemented by citrulline malate and l-glutamine
- Contains artificial color and flavor
This supplement is designed to boost speedy recovery after a workout. Each serving contains seven grams of BCAAs, additional citrulline malate, and L-glutamine. These ingredients are known to enhance quick recovery. The powder comes in three delicious flavors: watermelon, blue raspberry, and grape. You add this protein powder to water or your favorite beverage.
IdealLean BCAAs For Women
- Contains bountiful BCAAs
- Enhances blood flow
- Increase focus and energy levels
- Promotes recovery and increases stamina
- Contains proprietary blend
This supplement contains two parts: leucine and isoleucine. This BCAA blend enhances quick recovery for the muscles after a workout. It also increases stamina and endurance when exercising. It contains powerful ingredients such as green tea extract, which is known to increase energy, focus, and stamina levels. IdealLean also has other amino acids that enhance oxygen distribution and blood flow during a strenuous workout. This BCAA supplementation, however, contains proprietary blends for some ingredients.
What Are BCAA Supplements?
BCAAs are named after their molecular structure, three branches of amino acids. BCAAs are essential in our daily diet since they are beneficial for protein synthesis. They nourish the body with essential amino acids required for muscle recovery, growth, and maintenance. These supplements are especially important for active people who want to enhance performance workout, weight loss or boost overall health with more protein intake. A premium quality BCAA supplement contains an optimal balance of valine, isoleucine, and leucine. They should be third-party tested to guarantee potency, purity, and quality.
How Does BCAA Work?
BCAAs are among the nine essential amino acids. These three amino acids stimulate muscle protein synthesis and boost performance during exercise. BCAAs[4] help the body store energy, which is vital for strenuous exercise. They ensure glycogen stores have enough energy for long-term and short-term functions. These supplements boost muscle protein synthesis by increasing energy before and after an exercise. These supplements offer a convenient way to enhance BCAA consumption. They offer prominent results when integrated effectively with regular exercise and a healthy diet.
Who Should Not Use BCAA?
BCAAs can affect blood sugar levels and increase risk if you have branched-chain ketoaciduria. If you are a lactating or breastfeeding woman, avoid these supplements. Also, if you are using any prescribed medication for medical conditions such as problems, thyroid hormone, corticosteroids, Parkinson’s disease, and diabetes, consult a healthcare provider before using these supplements.
Health Benefits Of BCAA For Women
- Appetite reduction: these supplements can help you lose weight and build lean muscles by suppressing your appetite. They contain Leucine which stimulates mTOR enzymes.[5] This enzyme stimulates muscle protein synthesis, promotes cell growth, and reduces hunger. You can achieve lean muscle growth and prevent weight gain with less appetite.
- Promote weight loss[6]: BCAAs can help in losing weight by helping the body burn more fat while maintaining lean muscle mass.
- Boosts metabolism rate: BCAAs increase metabolism by promoting muscle gain and the protein synthesis process. Increased metabolism can help you lose weight since more calories are burnt.
- Alleviates muscle soreness: A strenuous workout can cause muscle breakdown; therefore, BCAAs prevent this and boost fast recovery. Taking BCAA supplements also helps delay the onset of muscle soreness (DOMS), typically occurring several hours after a workout. BCAAs reduce muscle damage by preventing muscle fatigue and reducing severe DOMS.
- Promotes muscle growth[7]: while BCAAs can help with weight loss, they also ensure you maintain muscle mass. They enhance muscle protein synthesis and increase energy levels during exercise.
- Restores hormonal balance: BCAAs can enhance T-levels[8] required to support muscle growth. These supplements can decrease levels of the stress hormone cortisol. They can also regulate blood sugar levels and impair the production of progesterone in men.
- Boosts reproductive health: BCAAs and other essential amino acids are vital for the growth and development of a fetus during pregnancy. Taking BCAA supplements is beneficial in making sure the body is nourished with a significant amount of valine, isoleucine, and leucine.
Potential Side Effects
These supplements are generally safe for human consumption; however, high doses might increase the risk of particular health conditions. Heart disease,[9] cancer,[10] non-alcoholic liver[11] disease, and diabetes are among the various ailments associated[12] with these products.
How To Choose BCAA Powder For Women?
The following are various factors to consider when choosing these products:
- Amino acid balance ratio
- Serving size
- Form of supplement
- Ingredients
- Third-party testing
Where To Buy BCAA Supplements?
You can buy BCAA products on the company’s official websites or third-party online retailers such as Amazon. The supplements’ website is ideal since you can enjoy the return policies and subscription offers and view other supplements the brand offers. Also, this gives you a chance to interact with the customer service team in case of any questions regarding their services and products.
Frequently Asked Questions
Consuming BCAAs helps in reducing fat and stimulating the development of lean muscle. These supplements ensure that weight gain is more muscle than fat.
Yes. These products are designed for all genders and anyone seeking to enhance their athletic performance.
People with underlying medical conditions and under any prescribed medication. Also lactating and pregnant women.
An average woman needs at least nine milligrams of BCAA daily.
Yes. These supplements offer better results when combined with a healthy diet and regular exercise.
This depends on the form of the supplement. The powder form is mixed with beverages, while the capsules are usually ready-to-take.
Among the crucial factors to check are supplements, ingredients, pricing, third-party testing, brand reputation, and customer feedback.
The FDA does not approve of any dietary supplement.
+ 12 Sources
EHproject has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations. We work mostly with peer-reviewed studies to ensure accurate information. We avoid using tertiary references. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.
- AbuMoh’d, M.F., Matalqah, L. and Al-Abdulla, Z. (2020). Effects of Oral Branched‐Chain Amino Acids (BCAAs) Intake on Muscular and Central Fatigue During an Incremental Exercise. Journal of Human Kinetics, 72(1), pp.69–78. doi:10.2478/hukin-2019-0099.
- Tajiri, K. and Shimizu, Y. (2018). Branched-chain amino acids in liver diseases. Translational Gastroenterology and Hepatology, 3, pp.47–47. doi:10.21037/tgh.2018.07.06.
- Cholewa, J.M., Hudson, A., Cicholski, T., Cervenka, A., Barreno, K., Broom, K., McKenzie, D.R. and Craig, S.A. (2018). The effects of chronic betaine supplementation on body composition and performance in collegiate females: a double-blind, randomized, placebo controlled trial. Journal of the International Society of Sports Nutrition, [online] 15(1). doi:https://doi.org/10.1186/s12970-018-0243-x.
- Roach, Peter J., Depaoli-Roach, Anna A., Hurley, Thomas D. and Tagliabracci, Vincent S. (2012). Glycogen and its metabolism: some new developments and old themes. Biochemical Journal, 441(3), pp.763–787. doi:10.1042/bj20111416.
- Solon-Biet, S.M., Cogger, V.C., Pulpitel, T., Wahl, D., Clark, X., Bagley, E.E., Gregoriou, G.C., Senior, A.M., Wang, Q.-P., Brandon, A.E., Perks, R., O’Sullivan, J., Koay, Y.C., Bell-Anderson, K., Kebede, M., Yau, B., Atkinson, C., Svineng, G., Dodgson, T. and Wali, J.A. (2019). Branched-chain amino acids impact health and lifespan indirectly via amino acid balance and appetite control. Nature Metabolism, 1(5), pp.532–545. doi:10.1038/s42255-019-0059-2.
- Hector, A.J. and Phillips, S.M. (2018). Protein Recommendations for Weight Loss in Elite Athletes: A Focus on Body Composition and Performance. International Journal of Sport Nutrition and Exercise Metabolism, [online] 28(2), pp.170–177. doi:https://doi.org/10.1123/ijsnem.2017-0273.
- Reidy, P.T., Walker, D.K., Dickinson, J.M., Gundermann, D.M., Drummond, M.J., Timmerman, K.L., Fry, C.S., Borack, M.S., Cope, M.B., Mukherjea, R., Jennings, K., Volpi, E. and Rasmussen, B.B. (2013). Protein Blend Ingestion Following Resistance Exercise Promotes Human Muscle Protein Synthesis. The Journal of Nutrition, [online] 143(4), pp.410–416. doi:10.3945/jn.112.168021.
- Mehrnoosh Bahadorani, Marziyeh Tavalaee, Farzaneh Taghian, Kamran Ghaedi, Mohammad Naser Nazem and Mohammad Hossein Nasr-Esfahani (2018). Effects of branched-chain amino acid supplementation and/or aerobic exercise on mouse sperm quality and testosterone production. Andrologia, [online] 51(2), pp.e13183–e13183. doi:https://doi.org/10.1111/and.13183.
- Nie, C., He, T., Zhang, W., Zhang, G. and Ma, X. (2018). Branched Chain Amino Acids: Beyond Nutrition Metabolism. International Journal of Molecular Sciences, [online] 19(4), p.954. doi:10.3390/ijms19040954.
- Ananieva, E.A. and Wilkinson, A.C. (2018). Branched-chain amino acid metabolism in cancer. Current Opinion in Clinical Nutrition and Metabolic Care, 21(1), pp.64–70. doi:10.1097/mco.0000000000000430.
- Zhang, F., Zhao, S., Yan, W., Xia, Y., Chen, X., Wang, W., Zhang, J., Gao, C., Peng, C., Yan, F., Zhao, H., Lian, K., Lee, Y., Zhang, L., Lau, W.B., Ma, X. and Tao, L. (2016). Branched Chain Amino Acids Cause Liver Injury in Obese/Diabetic Mice by Promoting Adipocyte Lipolysis and Inhibiting Hepatic Autophagy. EBioMedicine, [online] 13, pp.157–167. doi:10.1016/j.ebiom.2016.10.013.
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