BCAAs (standalone)

Tier 2 — promising · Muscle recovery

No additional muscle-building benefit when you are already eating enough complete protein. A 2024 review confirmed standalone BCAAs do not improve muscle growth or recovery beyond what adequate total protein provides. Your body already gets all the BCAAs it needs from whey, meat, or eggs. Safe, but buying BCAAs separately is wasting money if your total protein intake is adequate.

Dose: 5–10 g peri-workout — only meaningful if total daily protein intake is consistently below 1.6 g/kg/day