your metabolism. BCAAs are a good supplement for women because they support us in retaining or gaining muscle mass for a leaner body composition and all the health benefits that come with it.

As weight loss does not necessarily mean fat loss , BCAAs are good for women to use while in a caloric deficit. Cleaning up your diet and stepping up your cardio may help you lose weight , but some of this weight is likely to come from your lean muscle mass.

Because our bodies have evolved to hold on to fat stores to keep us alive, especially when food supplies appear to be scarce. As they have the added benefit of being low in carbohydrates, fat, and calories, BCAAs are good for women who want to preserve their lean body mass, even while in a caloric deficit.

Drinking BCAAs throughout the day while dieting will help prevent muscle loss that naturally comes with overall weight loss. Maintaining muscle mass will keep your metabolism high, maximising your training and improving your energy.

Despite the various health benefits , intense exercise is also associated with immune system suppression. Those who enjoy intense training may also be more susceptible to burn out and illness, including the common cold. BCAAs are good for women because our lives are hectic enough without having our fitness goals derailed by frequent illness and burn out.

BCAAs can support healthy immune function during periods of intense training by reducing the inflammatory chemicals released by damaged cells while increasing the release of antibodies that fight harmful bacteria and pathogens.

When it comes to BCAA supplements for women, there are tons of different options out there. Which one is your favourite? Does not apply to bundles and subscriptions.

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SHOP NOW 00 : 19 : 32 : 10 Days Hours Mins Secs. SHOP NOW, PAY LATER WITH AFTERPAY. WORLDWIDE SHIPPING. Share this article. Facebook Twitter Pinterest. Article tags. What are BCAAs? BCAAs are Branch Chain Amino Acids, a group of 3 amino acids called leucine, isoleucine and valine.

As with other essential amino acids , the body doesn't make BCAAs, so we must get them from proteins in our diet. W e can get BCAAs from our food, but there are benefits to using a BCAA supplement.

Whilst both men and women are capable of building muscle mass, men have a much greater potential of getting much bigger, due to the large amount of anabolic muscle-building testosterone they produce compared to women.

Do I need to take BCAAs with food? BCAAs can be taken on an empty stomach, which may actually aid their absorption. However, if you suffer any gastrointestinal symptoms like nausea or cramps this way, then try them alongside food. Can I take BCAAs on rest days? BCAAs are not solely beneficial around training.

Taking them on rest days can help meet your essential amino acid requirements and aid recovery. Do I need BCAAs for cardio? However, consuming BCAAs during cardio particularly fasted cardio can help prevent muscle protein breakdown and preserve lean body mass.

All things considered, BCAAs for women seem to be a worthwhile supplement to add to your health and fitness regime. Strength, speed, stamina, and super immunity are only a few of the key proven benefits of these essential amino acids for women. If these sound like your health and fitness goals, then BCAAs could be the supplement for you.

Our articles should be used for informational and educational purposes only and are not intended to be taken as medical advice. If you're concerned, consult a health professional before taking dietary supplements or introducing any major changes to your diet. Journal of the International Society of Sports Nutrition , 6 1 , 1— et al.

Ten weeks of branched-chain amino acid supplementation improves select performance and immunological variables in trained cyclists, Amino Acids, 48 3 , Branched-chain amino acids prolong exercise during heat stress in men and women, Medicine and Science in Sports and Exercise, 30 1 , Branched-chain amino acids in health and disease: metabolism, alterations in blood plasma, and as supplements.

Branched-Chain Amino Acids Activate Key Enzymes in Protein Synthesis after Physical Exercise. The Journal of Nutrition , 1 , Changes in Energy Expenditure with Weight Gain and Weight Loss in Humans.

Current Obesity Reports, 5 4 , Bone mineral density at the hip and its relation to fat mass and lean mass in adolescents: the Tromsø Study, Fit Futures. BMC Musculoskeletal Disorders, 19 21 , doi Predicted lean body mass, fat mass, and all cause and cause specific mortality in men: prospective US cohort study.

BMJ, doi In a single-blind, matched group design: branched-chain amino acid supplementation and resistance training maintains lean body mass during a caloric restricted diet, Journal of the International Society of Sports Nutrition, 13 1 , doi Branched-Chain Amino Acid Supplementation Before Squat Exercise and Delayed-Onset Muscle Soreness, International Journal of Sport Nutrition and Exercise Metabolism , 20 3 , Interrelationship between Physical Activity and Branched-Chain Amino Acids, The Journal of Nutrition, 6 , Also avoid taking a BCAA supplement if you have maple syrup urine disease.

People with this rare genetic disorder lack the enzyme complex that breaks down BCAAs. This can cause a build-up of these amino acids to potentially harmful levels.

All protein contains essential amino acids, including BCAAs. When you want to boost your amino acid intake start with animal protein, which is one of the richest food sources, including:. Many plant sources also contain BCAAs, although not always at the same high levels. Consider these food sources if you consume a plant-based diet:.

Most protein powder supplements, like whey protein and pea protein , naturally contain BCAAs. However, those BCAAs are bound to other amino acids, so they take longer to digest and absorb. Your best choice for a fast-acting amino acid supplement — either pre-workout or post-workout — is a BCAA powder, which quickly breaks down into those amino acids you want.

Also, check the amount and ratio of BCAAs in the supplement. Depending on how active you are, you probably need grams of BCAAs per day in a ratio of of leucine to isoleucine to valine. BCAAs are sometimes combined with other supplements, like creatine, taurine, or L-glutamine, to enhance muscle growth, improve recovery, and boost energy.

A safe and highly effective choice to boost your intake of all the best amino acids for women is Ingredient Optimized ioBCAA. ioBCAA is unflavored and mixes easily into liquid and solid food. You can blend it into a protein smoothie and shake or stir it into foods like yogurt, oats, or stews.

The best amino acids for active women are the BCAAs: leucine, isoleucine, and valine.

BCAAs differ from other amino acids because they have a branched structure and are the only amino acids broken down in skeletal muscle.

Athletes and gym-goers commonly take BCAA supplements to:. Many products are on the market, which may leave you wondering which are best. This article lists BCAA supplements that meet the following criteria:. One dollar sign means the product is rather affordable, whereas three dollar signs indicate a higher cost.

Serving sizes are generally 1—2 scoops for powdered supplements and 2—4 pills for capsule supplements. This product is packed with essential amino acids , including the three BCAAs. Thorne Amino Complex comes in lemon and berry flavors.

This certificate is recognized by the U. Anti-Doping Agency and Major League Baseball. Thorne also adheres to CGMPs, which are regulations set by the Food and Drug Administration FDA that ensure safe supplement manufacturing and processing.

Who should skip it: people who prefer an unflavored powder or follow a vegan diet. Designs for Health BCAA Powder with L-glutamine is sweetened with stevia and has a natural orange flavor. The company is also CGMP certified and adheres to strict standards throughout the manufacturing process to ensure:.

This powder from Klean Athlete combines BCAAs with Peak ATP, a form of adenosine triphosphate ATP. ATP is a compound that provides your cells with energy. Some research indicates that ATP may help improve exercise performance when taken as a supplement. As such, this product is meant to be taken 30 minutes before a workout.

Klean Athlete products are produced in facilities that are NSF-CGMP registered and ISO certified. The BCAA powder specifically is also NSF Certified for Sport, making it a great choice for athletes.

Who should skip it: people looking for an unflavored powder or people who are sensitive to xylitol. NOW Sports Branched-Chain Amino Acid powder is Informed Sport certified, meaning that every batch is independently tested for banned substances before being sold.

NOW is also certified by Underwriters Laboratory UL , a nonprofit organization that ensures good manufacturing practices. Pure Encapsulations BCAA powder is an unsweetened, unflavored supplement that only contains BCAAs.

The powder is also:. The company is CGMP-certified and exceeds the standards of the United States Pharmacopeia , an independent organization that sets standards for supplement manufacturing. Naked BCAAs powder contains just the three BCAAs and sunflower lecithin — nothing else.

Naked BCAAs powder is certified vegan and gluten-free. Who should skip it: people interested in a flavored product or a supplement containing additional ingredients, such as electrolytes. Pure Encapsulations BCAA Capsules contain only the three BCAAs in capsules made of water and cellulose , a substance found in plant cells.

However, the amounts of each BCAA are lower than in our top BCAA capsules pick. As mentioned above, Pure Encapsulations is CGMP certified, and its products are independently tested for quality.

The capsules contain the three BCAAs, along with a vegetarian capsule made from hypromellose and stearic acid, a fatty acid used as a binder in nutritional supplements. Note that safe for sport products include those that are NSF Certified for Sport or Informed Sport certified.

BCAA supplements are generally considered safe. Some people, including those with health conditions that interfere with the breakdown of BCAAs, like maple syrup urine disease , should avoid taking BCAA supplements. Additionally, BCAA supplements are not recommended for people who are pregnant or nursing.

As with many supplements, you may be wondering about the benefits of taking BCAAs and how effective they are. Below are some answers to some of the most frequently asked questions about BCAAs.

While most studies suggest that BCAAs are unlikely to improve exercise performance or muscle growth , they have been shown to decrease muscle soreness when taken before or after a workout. They may also have benefits outside of exercise performance, such as for cognitive and liver health and for improving cancer-induced cachexia.

However, these benefits are still being studied, and more solid evidence is needed. Studies suggest that BCAAs may be beneficial for certain populations, such as athletes and people with some liver conditions , like cirrhosis. Keep in mind that dosing and frequency change depending on what the BCAA supplement is being used for.

For example, an athlete taking a BCAA supplement to support performance and recovery may require a different daily dose than someone using a BCAA supplement to improve a liver condition.

BCAAs are found naturally in food sources of protein, and most people get enough through a well balanced diet. Studies suggest that BCAA levels peak around 30 minutes after ingestion and drop to their initial level after minutes.

If a healthcare professional recommends a BCAA supplement for a health condition, be sure to follow their dosing instructions. If you have questions regarding the safety of BCAA supplements and whether you should be taking them daily, you can talk with a trusted healthcare professional.

Studies show that BCAAs contain around 4. BCAA supplements are popular among those looking to boost exercise performance.

Many types are available, including capsules and flavored or unflavored powders. You may also want to consider factors, such as:. BCAA supplements may not be safe for all people, so be sure to talk with a healthcare professional before taking any of the products listed above.

Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. VIEW ALL HISTORY. Branched-chain amino acids BCAAs are taken to boost muscle growth and exercise performance.

Here are 5 proven benefits of BCAAs. The nine essential amino acids are critical for many functions in your body, and some people take them in supplement form.

Highly trained athletes and everyday fitness enthusiasts alike often supplement with BCAAs but may wonder about the perfect timing.

Here's everything…. Targeting heart rate zones as you exercise is one way to maximize the benefits you get from your workouts. Learn about your different heart rate zones…. When you consume protein, your digestive system breaks it down to release the amino acids you need, which are then available for your body to use.

Three of these amino acids are central to women with health and fitness goals. Three of the fundamental essential amino acids for health and fitness are the branched-chain amino acids BCAAs : leucine, isoleucine, and valine. These derive their name from their branched molecular structure.

Of the three BCAAs, leucine is vital for building and repairing muscle because it triggers muscle protein synthesis , starting the muscle-building process. Leucine also aids wound healing, weight management , and regulating blood sugar — issues many women struggle with, especially as they get older.

Isoleucine helps build muscle and heal wounds, although less so than leucine. This BCAA furthers glucose absorption and converts it into energy, enhancing performance while exercising — and reducing blood glucose in the process. It supports the production of hemoglobin, a protein in red blood cells, which carries oxygen from the lungs around the body.

It also facilitates detoxification and both innate and adaptive immunity. Valine boosts the muscle-building and regenerative power of leucine and isoleucine by transporting glucose to your muscles as you use them, reducing fatigue.

It also improves sleep and strengthens the immune system and brain, sharpening focus. Individually, each branched-chain amino acid plays a supportive role for women, but their real power comes from working together. Once thought the province of men, we now know that muscle growth and maintenance are just as important to women.

Lean muscle mass supports your entire physical structure. This becomes even more necessary as you mature and need extra care not to lose muscle mass and bone density. When you work out, you create small tears in your muscles, and as those heal, your muscles grow bigger and stronger. Research also shows that BCAAs may increase testosterone production, which women need too.

Testosterone is essential for building muscle tissue. During any kind of vigorous activity — whether a workout or simply a hectic day — you need a lot of energy. To access that energy , your body will first use up the freely available glucose in your system usually sourced from carbs and then your body fat.

The best amino acids for women prevent this muscle breakdown by giving your body the amino acids it needs to keep your energy levels up. BCAAs further delay muscle fatigue and promote muscle recovery too. They reduce delayed-onset muscle soreness DOMS , which often sets in a few days after an intense workout.

Note that good hydration is also crucial here, so drink plenty of water — with added electrolytes if you choose.

Essentially your body stays longer in fat-burning mode, even when your workout or busy day is over.

That means you need to get them on a daily basis from what you eat, specifically from protein. When you consume protein, your digestive system breaks it down to release the amino acids you need, which are then available for your body to use.

Three of these amino acids are central to women with health and fitness goals. Three of the fundamental essential amino acids for health and fitness are the branched-chain amino acids BCAAs : leucine, isoleucine, and valine.

These derive their name from their branched molecular structure. Of the three BCAAs, leucine is vital for building and repairing muscle because it triggers muscle protein synthesis , starting the muscle-building process.

Leucine also aids wound healing, weight management , and regulating blood sugar — issues many women struggle with, especially as they get older. Isoleucine helps build muscle and heal wounds, although less so than leucine.

This BCAA furthers glucose absorption and converts it into energy, enhancing performance while exercising — and reducing blood glucose in the process. It supports the production of hemoglobin, a protein in red blood cells, which carries oxygen from the lungs around the body.

It also facilitates detoxification and both innate and adaptive immunity. Valine boosts the muscle-building and regenerative power of leucine and isoleucine by transporting glucose to your muscles as you use them, reducing fatigue.

It also improves sleep and strengthens the immune system and brain, sharpening focus. Individually, each branched-chain amino acid plays a supportive role for women, but their real power comes from working together.

Once thought the province of men, we now know that muscle growth and maintenance are just as important to women. Lean muscle mass supports your entire physical structure.

This becomes even more necessary as you mature and need extra care not to lose muscle mass and bone density. When you work out, you create small tears in your muscles, and as those heal, your muscles grow bigger and stronger.

Research also shows that BCAAs may increase testosterone production, which women need too. Testosterone is essential for building muscle tissue.

During any kind of vigorous activity — whether a workout or simply a hectic day — you need a lot of energy. To access that energy , your body will first use up the freely available glucose in your system usually sourced from carbs and then your body fat. The best amino acids for women prevent this muscle breakdown by giving your body the amino acids it needs to keep your energy levels up.

BCAAs further delay muscle fatigue and promote muscle recovery too. They reduce delayed-onset muscle soreness DOMS , which often sets in a few days after an intense workout. Note that good hydration is also crucial here, so drink plenty of water — with added electrolytes if you choose.

This comes in five fun flavors: Sour Gummies, Sour Peach Rings, Strawberry Kiwi, Rocket Pop, and Hawaiian Shaved Ice. What makes it unique? It contains a probiotic blend, which means your gut will be happy, along with your muscles!

You want to look for a BCAA supplement with a fully disclosed formula and a non-proprietary blend policy. Think of it as pre-workout and BCAAs all in one. But if you are someone who gets the jitters after a double shot cappuccino, you definitely want to check that your BCAA supplement is caffeine-free.

Besides, BCAAs can help to stimulate muscle protein synthesis — which can give you sustained energy through your training — with or without caffeine.

You might know that branched-chain amino acids are important to build muscle and enhance recovery, but do you know the best ratio of leucine, valine, and isoleucine?

When it comes to BCAA supplementation for women, the optimal ratio is Meaning you should be getting at least 2 grams of leucine, 1 gram of isoleucine, and 1 gram of valine with every dose. Here are some pointers to make sure that the supplement brand is legit and trustworthy before you buy:.

Basically, BCAAs make up one-third of the amino acids present in lean muscle mass. They work together within your muscle tissue to help repair damage. Did you know that leucine, isoleucine, and valine BCAAs are the essential drivers of muscle protein synthesis?

Even using the restroom is a major challenge. If you know, you know. The good news is that BCAA supplements can be very effective in preventing or lessening muscle soreness.

Branched-chain amino acids provide your muscles with the exact proteins they need to recover rapidly. They can also decrease the levels of enzymes called creatine kinase and lactate dehydrogenase the ones involved in muscle damage.

Ever begin your gym session feeling motivated and full of energy, only to end your workout earlier than you had planned due to being too tired to continue? But what if we told you there was a simple way to reduce that dreaded mental and physical fatigue?

You guessed it. Branched-chain amino acids. More energy during your workout means that you can push your body further to achieve those big fitness goals sooner. The reason?

Diets give the body a hard time maintaining sufficient energy stores to use as fuel — so to satisfy its energy demands, it breaks down muscle proteins. Take a good BCAA supplement, and you can expect the opposite: muscle gain.

And if fat loss is your goal, get pumped because muscle burns more calories than fat. However, BCAAs might be very useful if you answer yes to any of the following questions: — Do you often exercise in a fasted state? Yes, yes, or yes? Go get those BCCAs! Yes, BCAAs have plenty of awesome benefits for women.

From helping to achieve daily protein goals and supporting several metabolic functions to improving endurance and strength during workouts with better muscle recovery after.

According to Examine and WebMD , women should take 20 grams of BCAA at a ratio for intense workouts. Yes and no, as research is spotty. More studies are needed to see whether branched-chain amino acid supplements are more effective for weight loss when compared to a high protein diet.

However, many women have claimed to be successful in reducing their body fat while taking a BCAA supplement. Why not give it a try? And lean muscle growth is the goal, right? Simply speaking — as often as you want. For example, some BCAA supplements contain a high dose of caffeine — which you might not want to take in excess jitters and overstimulation are not fun.

As a rule of thumb, BCAAs are best to take when you need a boost of amino acids during high-intensity training. But always read the directions on the label to know exactly when and how to take your BCAA supplement of choice.

Out of all the muscle performance products listed above, a few definitely stood out from the crowd. And so the queen of BCAA supplements for women is:. Kyle Risley founded Lift Vault in to make finding great powerlifting programs easier. Since then, the site has grown to include hundreds of programs for strength, bodybuilding, Olympic weightlifting, and more.

He currently lives in Massachusetts and continues to compete in powerlifting. Home » Supplement Reviews » The 10 Best BCAA for Women in Tested. How do I choose the best BCAA supplement for me? Ladies, get ready to dominate your workouts! Overall Best BCAAs for Women.

Best BCAAs with Caffeine for Women. Best Premium BCAAs for Women. Intra — Transparent Labs. In-Kaged Intra Workout - Kaged. Enigma - Apollon Nutrition. blue raspberry, cherry lemonade, watermelon. coconut lime, strawberry acai, pineapple, watermelon lemonade.

Discount code:. Shop Transparent Labs. Shop Kaged. Shop Nutri Cartel. Table of Contents 1 The 10 Best BCAA Supplements for Women 1.

Best Overall BCAA for Women. Intra - Transparent Labs. Don't let the name fool you. Intra is perfect for intra-workout or post-workout usage. BCAA 5 g. Lift Vault earns a commission if you click this link and make a purchase at no extra cost to you. Best Post-Workout BCAA Supplement.

BCAA Glutamine - Transparent Labs. If you take your BCAAs after working out, then BCAA Glutamine is a good pick for you. BCAA 8, mg. BCAA 10, mg. Superhuman Intra - Alpha Lion.