Benefits
BCAAs (branched-chain amino acids: leucine, isoleucine, valine) are among the most conventionally-studied supplements in this catalog — widely available over-the-counter, not a research-only compound.
Meta-analysis (8 RCTs), exercise-induced muscle damage: BCAA supplementation significantly reduced creatine kinase (a muscle-damage marker) at both <24h and 24h post-exercise vs. placebo. Rahimi et al., Nutrition, 2017 Important honest nuance: despite the creatine-kinase reduction, the same meta-analysis found no significant effect on actual muscle soreness or lactate dehydrogenase — a real biomarker change that didn't translate to the subjective outcome most people would actually care about. Separately, broader literature on muscle protein synthesis finds BCAA alone stimulates MPS less effectively than a complete protein source containing all essential amino acids.
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