BCAAs

What They Are:
Leucine, isoleucine, and valine — the three amino acids linked to muscle protein synthesis and recovery.

What They’re Used For:

• Preventing muscle breakdown during fasting

• Slight endurance benefit for long sessions

Typical Dose:

• 5–10 g pre or intra-workout

Side Effects:

• Minimal; overuse can cause mild nausea

Why It’s Rated 2/5:
Helps only when total protein intake is low. Redundant if you already use whey or EAAs