BCAA amino acids: what they are and how to read the label

Branched-chain amino acids, or BCAAs, are among the best-selling supplements in the amino acids range. On the packs you will find different ratios, flavours, capsules and formulas with other ingredients. This guide explains what they are and how to compare them by reading the label.

What BCAAs are

BCAA stands for branched-chain amino acids: leucine, isoleucine and valine. They are three of the nine essential amino acids, the ones the body cannot make on its own and that come from the diet.

They are found in every food that contains protein: meat, fish, eggs, milk and dairy, pulses. Protein powders contain them too, together with the other amino acids.

What the law says

In Europe, claims about the effects of supplements must be authorised. No claim has been authorised for BCAAs: that is why this guide does not describe their effects, and we suggest you be wary of promises about performance, recovery or muscle mass attributed to BCAAs alone.

What 2:1:1, 4:1:1 or 10:1:1 means

The ratio shows the proportions of leucine, isoleucine and valine, always in that order. In a 2:1:1 product leucine is twice each of the other two; in a 10:1:1 it is ten times as much. 2:1:1 is the most common ratio; higher ones contain, for the same grams of BCAA, more leucine and less isoleucine and valine.

The ratio alone does not tell you how many BCAAs are in a serving: for that you need the table on the label.

How to read the label

• Grams of BCAA per serving: look for the grams of leucine, isoleucine and valine, not the weight of the scoop. In flavoured powders part of the serving is flavourings, acids and sweeteners.
• Stated serving: each brand picks a different serving, from a few grams to more than ten. To compare two products use BCAA per 100 g of powder, when shown, or do the per-gram calculation below.
• Other ingredients: many formulas add glutamine, other essential amino acids (EAA), electrolytes or caffeine. Read the full list, especially if you want to avoid stimulants in the evening.
• Allergens and sweeteners: check them on the flavour you buy; they can change from one flavour to another of the same product.

Powder or capsules

Powder dissolves in water and usually costs less per gram of BCAA; unflavoured versions taste bitter, flavoured ones drink like a soft drink. Capsules and tablets are handy and tasteless, but each holds little: check how many make up the serving stated on the label.

BCAA, EAA or single amino acids

Besides BCAAs you will find products with all the essential amino acids (EAA), amino acid pools, which also contain the non-essential ones, and single amino acids such as leucine. They are different products: always compare them on the grams of each amino acid per serving.

Work out the cost per gram of BCAA

Two calculations are enough to compare products with different servings:

• Servings in the pack: grams in the pack divided by the grams of one serving. A 400 g tub with a 10 g serving holds 40 servings.
• Cost per gram of BCAA: price divided by the number of servings, then divided by the grams of BCAA per serving. If that tub costs €25 and each serving holds 8 g of BCAA: €25 / 40 = €0.63 per serving, about €0.08 per gram of BCAA.

For capsules, multiply the milligrams of BCAA in one capsule by the number of capsules in the pack and do the same sum.

In short

• BCAAs are leucine, isoleucine and valine, found in all protein foods.
• No health claim is authorised for BCAAs in the EU.
• The ratio (2:1:1, 10:1:1) shows proportions, not quantity.
• Compare grams of BCAA per serving and cost per gram.
• Read the other ingredients, caffeine included.

To compare protein too, read the guide Protein powder: how to read the label before you choose.

Food supplements should not be used as a substitute for a varied and balanced diet and a healthy lifestyle. Do not exceed the recommended daily dose on the label. If you are pregnant, breastfeeding, under 18, have a medical condition or take medication, ask your doctor first.