Best BCAAs: a dietitian’s opinion (2025)

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Summary of my selection

Meilleurs BCAA 2.1.1 🥇
> BCAA 2.1.1 – Nutripure

Best BCAAs 4.1.1
> BCAA 4.1.1 – Nutri&Co

Best value for money
> BCAA 4.1.1 – Pure AM Nutrition

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BCAAs are dietary supplements widely used in sports to promote recovery and muscle growth.

From the English Branched-Chain Amino Acid, they constitute a group of 3 amino acids known as branched-chain amino acids: leucine, isoleucine and valine.

They are among the 8 essential amino acids that the body cannot synthesize. It is therefore essential to obtain them through the diet.

BCAAs play a very important role in muscle formation, since they make up about 1/3 of the amino acids that structure the muscles. Without them, muscle building is impossible.

There are many types of BCAAs and even more brands: how to make the right choice?

To make things clearer,  I compared 15 of the best-selling BCAAs on Amazon, rated them according to 6 criteria, and then selected the 3 best products.

My criteria for purchasing

1. Form

BCAAs are generally marketed in the form of powder or capsules.

Whatever the form, the effectiveness is the same. So you can choose the one that best fits your daily routine.

The powder format is easy to add to a drink that accompanies a workout; it is often paired with various flavors to mix things up.

The capsule format is easier to carry, but the size and number of capsules to take can be large.

Whatever form you choose, I think what’s important is to choose BCAAs without controversial additives. You should really avoid artificial sweeteners, emulsifiers, and synthetic colorants.

2. Origin

When nothing is specified on the packaging, BCAAs generally come from animal-derived by-products: feathers, animal skin, hair…

The latter are treated with acids and synthetic products to extract the amino acids. 

To avoid this, it’s better to favor plant-based BCAAs. They are generally obtained by fermenting plants.

I would, however, advise you to make sure that these plants are certified non-GMO for a more ethical and responsible consumption.

3. Type

BCAAs are marketed in different ratios:

• 2.1.1
• 4.1.1
• 8.1.1

The first number corresponds to the amount of leucine compared to the other amino acids. Isoleucine and valine are represented by the second and third numbers.

For example, in a BCAA 4.1.1 you will find 4 leucines for 1 isoleucine and 1 valine. 

The physiological ratio of BCAAs in muscles is 2.1.1. Leucine is therefore the most abundant amino acid.

People who eat meat generally get enough leucine. In that case, I recommend prioritizing BCAA supplementation with a 2.1.1 ratio, equivalent to the physiological ratio.

Vegans or vegetarians naturally consume less leucine; in that case, BCAAs with a higher leucine ratio, 4.1.1, are more suitable. 

I rarely use BCAAs with a higher leucine ratio (e.g.: 8.1.1) because their benefit is not proven in the scientific literature. However, they can be used by athletes who need to gain muscle mass.

Since BCAAs limit catabolism and support recovery, they can be used in any sport, regardless of how often you train.

Best BCAAs: my opinion

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BEST BCAAs 2.1.1 🥇

I selected the Nutripure BCAA 2.1.1 because of the quality and purity of the active ingredients used.

These BCAAs are obtained by fermenting plants, notably non-GMO corn. They are thus natural and 100% plant-based (so they are vegan).

This supplement contains no additives, flavors, colorants, or sweeteners. A natural blueberry flavor is offered separately or in a pack if you plan to drink the BCAAs on their own. These BCAAs are made in France.

The laboratory also offers a capsule version.

Nutripure was co-founded by a high-level athlete, a five-time karate world champion. The ingredients offered by the laboratory are of high quality and avoid food additives as much as possible.

Manufacturing is French and the prices are fair (see our full review of the brand).

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BEST BCAAs 4.1.1

The BCAA 4.1.1 supplement from the Nutri&Co laboratory is, in my opinion, the best choice given its composition and the quality of its active ingredients.

Unlike the majority of competing products, this supplement contains all the essential amino acids (EAA) and not just the BCAAs. It also provides vitamin B6, which works synergistically to reduce fatigue during intense workout sessions.

This formula is 100% natural, vegan, and does not contain any controversial additives. It is available in peach and red fruit flavors.

Nutri&Co is a trustworthy and transparent brand (read our full review here to learn more). We also note that customer reviews are very positive.

This laboratory is based in Aix-en-Provence and places particular emphasis on the quality of the active ingredients in its products.

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BEST VALUE FOR MONEY

The AM Nutrition Pure BCAA 4:1:1 powder offers a minimalist formulation designed to meet the needs of athletes seeking a simple and effective supplement.

This supplement is distinguished by the absence of artificial flavors, sweeteners, or unnecessary additives, ensuring pure, no-frills use.

Made in France, this nutritional supplement offers reliable traceability. It is free from gluten, lactose, and soy.

AM Nutrition BCAAs are an accessible and reliable option for athletes looking to optimize their recovery without compromising on quality, and at a lower cost.

AM Nutrition is a brand of the Fitness Boutique group, a leading French name in sports nutrition.

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Our BCAA needs

BCAA needs vary depending on the level of physical activity. It is estimated that a sedentary person needs 84 mg of BCAAs per kilogram of body weight, which is about 6 g per day for a 70 kg person. 

For highly active people, requirements can be as high as 150 mg of BCAAs per kilogram of body weight, i.e. about 11 g for a 70 kg person. 

BCAAs are mainly found in animal-derived products such as meat, fish, eggs and dairy products. In contrast, they are somewhat less abundant in plant proteins.

In the context of a traditional diet and moderate physical activity, I do not recommend taking BCAA supplements; however, I recommend them in the case of a vegetarian and/or vegan diet combined with intense exercise. 

The benefits of taking BCAAs

They protect muscles from catabolism

Indeed, during strength or endurance exercise, energy needs increase. The muscle draws its energy from its glycogen stores.

When these are depleted, the muscle can also use the BCAAs present in the muscle as an energy source. This then leads to partial destruction of muscle fibers.

Taking BCAAs during exercise provides the substrate directly, thus preventing muscle catabolism. 

They improve recovery 

Through their anti-catabolic action, BCAAs also promote muscle recovery. Muscle regeneration will occur more easily, which will help reduce fatigue and soreness after exercise.

They may promote muscle growth

Some studies tend to show that BCAAs may stimulate pancreatic cells, promoting insulin release. This blood-sugar-lowering hormone is also anabolic, which could promote muscle mass gain. 

However, be careful because too high an intake of BCAAs could also promote insulin resistance, which, in the long term, may lead to weight gain and an increased risk of metabolic diseases such as diabetes and obesity. 

The right time to take BCAAs

For better effectiveness, I recommend taking BCAAs at a time close to your workout. The timing of intake is important depending on the goals you are trying to achieve:

• Before training, they help preserve glycogen stores and limit muscle catabolism.
• During training, they help limit muscle fatigue, particularly during endurance efforts.
• After training, they promote muscle repair and recovery.

Contraindications to BCAAs

BCAAs are generally considered safe for most adults when taken at recommended doses. That’s why it is important to consult a healthcare professional before using this type of supplement. 

Excessive BCAA intake can cause headaches, mood disturbances, as well as nausea and vomiting. 

BCAA supplementation is not recommended for: 

• People with liver or kidney disease 
• People on certain treatments such as anticoagulants 
• people with a history of allergies to any of the supplement ingredients
• pregnant or breastfeeding women

To summarize

To make sure you choose the best BCAAs, check:

1. The form : powder or capsules but without controversial additives.
2. Origin : plant-based rather than animal-based.
3. The type : the ratio depends on your diet, BCAAs at a 2.1.1 ratio for meat-eaters, 4.1.1 for vegans or vegetarians.

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Best BCAAs 2.1.1

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Best BCAAs 4.1.1

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Best value for money

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