Ingredient guide · fitness

BCAAs

Leucine, isoleucine & valine for muscle protein synthesis

The clinically studied dose

5g per day Studied

Source: ISSN Protein Position Stand (Jäger 2017) — ~5–10 g BCAAs (with ~3 g leucine) to trigger muscle protein synthesis; whole protein is superior.

BCAAs alone are a weak target — complete protein / EAAs with ~3 g leucine is better supported.

What it is

The three branched-chain amino acids (leucine, isoleucine, valine) sold for muscle.

What the research supports

Can trigger muscle protein synthesis via leucine
Largely redundant if you already eat enough protein

How it works

Leucine activates the mTOR muscle-building pathway.

Side effects & safety

Safe, but honestly overrated — complete protein or EAAs beat BCAAs alone, which lack the other essential aminos needed to actually build muscle.

What it should cost

	Per serving
Typical branded single-ingredient product	$1.33
Bulk powder at the clinical dose (500g 2:1:1, $27.97)	$0.14

Buying bulk powder instead of a branded bottle saves about 90% per serving.

Bulk price: $27.97/500g →

Related ingredients

Educational only — not medical advice. Grades and clinical doses are computed from public labels against sourced research (citations on the main site); prices last verified 2026-07-21. Expensive Powder has no sponsors; bulk links may earn an affiliate commission, which never affects a grade. Talk to a clinician before starting any supplement.