Some research suggests that branched chain amino acids may be beneficial for people with certain liver conditions, such as cirrhosis, hepatic encephalopathy and liver cancer. For example, one review of 11 studies found that taking BCAAs was able to improve liver function in patients undergoing liver surgery, reducing the risk of complications, the duration of hospital stays and the potential financial burden on the patient.

Other research has also found that taking branched chain amino acids may offer protection against liver cancer and could benefit hepatic encephalopathy.

Losing muscle mass is a normal part of the aging process and often occurs as we start to get older, a condition known as sarcopenia. Muscle loss is also commonly experienced as a side effect of chronic conditions like cancer.

Fortunately, getting plenty of BCAAs in your diet is an easy and effective way to start to slow muscle wasting and optimize your body composition. According to a study published in the journal Clinical Science , the infusion of branched chain amino acids was effective at reducing the breakdown of muscle in the body in humans.

Other animal studies have confirmed these results, reporting that BCAAs could block the degradation of skeletal muscle in rats. Supplementing with BCAAs may help improve your athletic performance on the field or in the gym. Not only can it increase muscle growth and reduce soreness, but it may also enhance strength and performance as well.

For example, one study conducted by Leeds Metropolitan University in the U. showed that supplementing with leucine daily for 12 weeks during a resistance training program resulted in significant improvements in strength performance. More and more emerging research has found a concrete link between supplementing with BCAA and weight loss.

In one study, taking a branched chain amino acid supplement was found to increase lean body mass and decrease body fat more effectively than whey protein when combined with resistance training in 36 men. Similarly, an animal study showed that long-term supplementation with leucine helped reduce body fat without affecting protein status in rats.

There are plenty of BCAA powder, capsules and pills available on the market for a quick and convenient dose of extra protein. However, opting for a BCAA protein powder instead may be a better option, as it contains all nine of the essential amino acids that your body needs and includes all three branched chain amino acids as well.

Some of the best amino acid supplements include whey protein and protein powder made from bone broth , both of which contain a wider range of the important amino acids that you need as well as BCAAs. Brown rice protein powder is another option and is actually a vegan BCAA source that boasts a complete set of all 20 amino acids.

Use any of these options to make a tasty BCAA drink or smoothie alongside your favorite fruits, veggies and superfood mix-ins. You can also get your fix of BCAAs through food sources. Meat, poultry and fish supply the highest amount of BCAAs, followed by other protein foods like legumes, dairy products, tempeh and eggs.

Research shows that branched chain amino acids can be beneficial for men and women, and may help increase muscle growth, speed up weight loss and improve athletic performance.

Therefore, the best BCAA for women and men may vary based on personal preferences rather than gender. The best BCAA supplement products should also be free of fillers and additives, including artificial sweeteners, thickeners, milk solids and dextrins.

By opting for a BCAA powder over capsules or tablets, you can easily add it to your favorite recipes for a tasty treat or blend it into a BCAA drink before hitting the gym. When it comes to figuring out when to take BCAA supplements, most recommend using them before and after workouts to optimize your exercise routine.

Another option is to take them right before bed, which is thought to help support muscle recovery and reduce soreness while you sleep. For example, if you weight pounds, you would need to take about 13, milligrams — or Ideally, this dose should be split into a few smaller doses throughout the day, such as before and after working out.

BCAAs are generally considered safe and can be consumed with minimal risk of BCAA side effects when used in doses up to 35 grams per day. However, there are some BCAA negatives to consider as well and supplementation may not be right for everyone. For example, those with amyotrophic lateral sclerosis ALS are advised not to supplement with BCAAs as it may impact cells in the nervous system.

Additionally, people with a condition known as maple syrup urine disease MSUD are unable to properly break down branched chain amino acids and should limit consumption to avoid any potential BCAAs side effects.

Weight loss, fatigue, diarrhea, vomiting, seizures, coma and even death are all potential symptoms that can occur as a result of this genetic condition. Popular Nutrition Posts All Time This Week {position} Detox Your Liver: A 6-Step Liver Cleanse. More Nutrition Dr. Axe on Facebook 82 Dr. Axe on Twitter 4 Dr.

Here's what you need to know about how they work, and their science-backed benefits. Of the 20 amino acids your body uses to synthesize proteins, there are nine essential amino acids that it cannot make by itself.

Three of these, which are grouped together, are known as BCAAs. According to John Fawkes, an NSCA-certified personal trainer and Precision Nutrition-certified nutritional counselor, BCAAs are present in a number of different foods, including:.

BCAAs are also available in supplement form as both pills and powders, which can be purchased at a variety of health, wellness, and vitamin retailers. In addition to pure BCAA supplements, you can also find them incorporated into many pre- and post-workout supplement blends.

Runners Essentials LONG RUN RECOVERY Nutritional Shake. Experts say that BCAAs can help reduce muscle soreness and accelerate recovery by decreasing the rate of muscle breakdown and boosting how quickly muscles can repair themselves. One small study found BCAA supplementation reduced muscle soreness after a strenuous workout when compared to a placebo.

However, it's important to note that a meta-analysis concluded that research on how BCAAs can affect muscle soreness has revealed "inconsistent" results.

This may help to explain why a review found BCAA supplements with a higher proportion of leucine may improve body composition by increasing muscle mass. However, researchers concluded that the "methodology and quality of studies were too varied to draw any firm conclusion.

According to Fawkes, BCAAs increase muscle mass, and the more muscle you have, the more calories you burn due to an increased metabolic rate.

However, researchers provided no information about the participants' diets, which could have impacted the outcomes. Meanwhile, a small study found male subjects who took BCAA supplements before and after exercise did not experience any more fat loss than those who took a placebo.

According to Dieter, BCAAs may also help improve how people with liver diseases are able to process proteins. Liver disease can disrupt how the body metabolizes proteins , often leading to a protein deficiency. A review found BCAA supplementation improves the prognosis and quality of life in patients with liver cirrhosis.

One particular complication of liver disease that BCAAs are believed to alleviate is hepatic encephalopathy HE , a deterioration of brain function that can cause confusion and loss of consciousness.

Additionally, a meta-analysis found BCAAs improved liver function and reduced the severity of HE as well as the duration of the hospital stay for patients undergoing liver surgery. However, another review of nine studies indicated BCAAs did not lower the risk of other complications like gastric bleeding or improve the overall survival rate.

Experts agree that most people do not need to take BCAAs as long as they maintain a well-rounded diet. However, those on a strictly plant-based diet may benefit from taking BCAAs.

Ayesta suggests finding a supplement containing all nine essential amino acids instead of just BCAAs. According to Fawkes, there's limited research on the optimal time to take BCAAs — some opt to incorporate them into a pre-workout regimen to fuel their performance, while others prefer to take them after in hopes of supporting muscle recovery.