What Can I Mix My BCAA With?

What BCAAs are

The branched chain amino acids are leucine, isoleucine and valine. They are three of the nine essential amino acids, meaning the body cannot synthesise them and they have to come from diet. They are named for their chemical structure — a branching side chain.

They occur naturally in high-protein foods: meat, eggs, dairy, fish. A standard whey protein serve already contains several grams of them.

What to mix BCAAs with

Most BCAA powders are designed to dissolve in water and are flavoured accordingly. Beyond that, the common options are:

• Water. The default, and what most flavours are formulated around. Cold water, and give it a proper shake — BCAAs are notoriously reluctant to dissolve.
• Juice or cordial. Works fine, and masks the bitterness of unflavoured products.
• Electrolyte drinks. Many BCAA products already include electrolytes. Check before doubling up.
• Your pre-workout. Common practice, though be aware of the combined caffeine if both contain stimulants.
• Unflavoured into anything. Unflavoured BCAA can go into a protein shake or smoothie, though it will make it more bitter.

Ratios

BCAA products state a ratio of leucine to isoleucine to valine. The most common is 2:1:1, which is what most of the research uses. Some products run 4:1:1, 8:1:1 or 10:1:1, weighting more heavily toward leucine.

Higher leucine ratios mean less isoleucine and valine per serve, not more total amino acids. Neither approach is universally better; they are different formulations.

How much and when

Typical serves range from 5 to 10 grams. Products are usually taken before or during training, and some people sip them across a session.

It is worth noting that if you already eat adequate protein, or take a whey protein supplement, you are consuming BCAAs as part of that protein. A separate BCAA product adds convenience and flavour rather than something your diet lacks.

BCAAs and medication

We are a retailer, not a healthcare provider, and we do not give advice about supplements and prescription medicines.

If you take any prescription medication, have a medical condition, or are pregnant or breastfeeding, speak to your doctor or pharmacist before taking BCAAs or any other supplement. Your pharmacist has your medication history and can answer that properly — a product page cannot.