All fitness enthusiasts know that a good diet paired with plenty of exercise will get them the fitness results they want. The more you exercise, the more nutrients your body will digest so the more food with it you need to eat.
There are nine essential amino acids in your body and three of them is called BCAAs (Leucine, Isoleucine, and Valine). BCAAs are branched chain amino acids, are a building block of protein that helps your muscles recover from a rigorous activity and it will help you lose weight too but gain the good kind of weight – more lean muscles.
They are found in protein-rich foods such as meats, beans, nuts, and some grains. If you are not feeling a lot like eating that much to get your recommended daily intake of BCAAs then you might want to consider taking it via supplements. These supplements come in capsule or powder form. The good news is they are tasty too – not like the conventional medicines which taste like chemicals.
Top 10 BCAAs For Women
We have spared you the time for searching your ultimate BCAA supplement so take a look at our roundup of the top 10 best BCAA for women:
One of the good qualities of this product is that it is an NSF certified sport registered GMP (Good Manufacturing Practices) – this sets apart one nutritional supplement from the others. It is a highly desirable claim from BPI Sports. This certificate is for passing purity standards (among other things) for manufacturers.
It contains cutting-edge BCAA formula with a lot of ingredients to help your body build more muscles and aid in recovery time. The BCAAs help in retention of muscles and so instead of breaking down muscles during a workout, your body would be building more muscles. It helps you lose weight because what it does is remove the fat stored in the body for energy.
- BPI Sports is a very popular brand in the Sports Supplement Market so you can guarantee satisfaction
- Many customers proclaimed that this worked for them, it currently has more than 2,000 satisfied reviews in Amazon
- A majority says that the taste is good too especially this flavor – Fruit Punch, Grapes come in second
- It is affordable and the price is well worth it
- Has a unique blend of BCAAs
- Others are not okay with it as being an intra-workout drink, but more of either a pre or post workout session
Need to stay fit but still pretty? Then this BCAA powder is for you. Given the name, this is a decent pre-workout supplement for women. It has a 2:1:1 ratio of BCAAs and helps shift the body’s burning of calories into burning of fats all the while increasing your performance.
Women tend to be more exhausted than men when exercising and this blend sure helped a lot of buyers as they claim to have less fatigue compared to not taking it or taking another brand. It contains BCAAs plus Glutamine which is a unique blend for the source of energy.
- Boosts metabolism
- No calories, sugar or carbohydrates
- Women say it tastes like a tropical juice
- Stimulant free
- Some users say the smell is like that of a paint thinner
- Some are not happy with the small packaging as it is hard to scoop neatly especially when It is still full or newly opened
This product is ideal for women who want to have quicker recovery during ultra-intense workout sessions. It contains a broad spectrum of amino acids including the three BCAAs plus it has beta alanine and citrulline – other super ingredients known for helping you in reducing muscle soreness and having enough energy to go on your next training routine.
The more intense your workout becomes, the more it prevents your muscles from straining themselves. This product is great so you don’t have to worry about being non-responsive to it even when you hit your ideal body goal.
- Helps enhance recovery time
- Builds lean muscles
- Increases Endurance
- Fast Absorption
- Propriety Blend – this means that the manufacturer did not provide individual ingredients of Amino Blend
- Has sucralose – an artificial sweetener infamous for its side effects
If you want a BCAA powder that has no trace of bitterness in it then go for the Fitgirl Recover product. It contains all the BCAAS you need to have a more intense output when you work out. It is packed with electrolytes so you can be hydrated all the time you are hitting the gym.
It reduces recovery time so you don’t have to look so haggard after your gym session. You can be ready for your next daily activity when you feel as energized and look as energized as before hitting the gym area. It is fast acting and prevents fatigue.
- Inexpensive compared to other BCAAs for women
- Not that well known yet in the market
- Reduces muscle soreness
- Builds lean muscles and helps burn fat
- Can potentially disrupt Vitamin B absorption
- Can deplete sleep (too much energy even until bedtime)
Fitmiss’s BCAA is pretty straightforward as it contains the three BCAAs in a 3:2:1 ratio. It provides better growth of muscle fibers and acceleration of tissue generation. It oppresses your hunger as well making you lose weight, losing fat while retaining muscles.
It helps in tissue repair giving your body bigger and stronger muscles after workouts. It is also affordable, has a reasonable price for the ingredients in it. It can be a meal replacement in itself.
- Perfect for weight loss
- No calories, No carbohydrates
- No US banned substances
- Easy to mix with water
- Very bland taste
- Contains a huge amount of sucralose
- Low protein per scoop
Looking for a yummy but tough pre-workout energy drink? With the power of Caffeine from Green Tea, focus and energy are raised up the bar without the crash. It contains a comprehensive combination of BCAA and EAA (essential amino acids) which helps in building leaner muscle mass and speeds up muscle recovery against muscle fatigue or breakdown. What’s even better is that AminoLean is also a weight management supplement that guarantees fat loss through its unique blends of Conjugated Linoleic Acid (CLA), L-Carnitine, Green Tea Extract and Green Coffee Bean Extract – an all-natural approach to burn fats.
An all-in-one energy, fat-burner and recovery supplement. This product is perfect for people who are looking for a decent energy boost with no jitter effects and will still let your body have a good night sleep.
- The fruit punch is certainly the most loved flavor of AminoLean
- Once consumed before a workout, this supplement gives out a feeling of fullness and controls your appetite
- Gives no “shaky” or “jittery” feeling
- The powder tends to be a bit chalky
- Contains a Sucralose to enhance the taste
BCAA Elite+ is a fully loaded BCAA drink that has no artificial colors or other crap and tastes good. With its comprehensive product list, you are sure that you give your body only the good stuff. This product helps you boost your energy and fight fatigue with its caffeine-free Citrulline Malate. Worry no more of having too much muscle mass, this product contains a good blend of Glutamine and Betaine that helps you achieve leaner and toned muscles gradually.
This product can be used as an intra-workout drink instead of just water and the flavor is a good pick me up. BCAA Elite+ will definitely help you achieve your fitness goals as it changes your recovery game as you will feel less sore even after a day of heavy workouts.
- Nutritionally dense aside from just branched chain amino acids
- Best priced in Amazon but gives you quality results
- Can be added with protein shakes
- Makes you feel bloated
- Has an unpleasant aftertaste and has a distinguished smell
Natura BCAA capsules standout from the rest because of its 2:1:1 ratio between L-Valine, L-Isoleucine, and L-Leucine to ensure maximum gains Perfect for women who want to achieve leaner and well-defined body with its potent formulation of pure and clean BCAA. You can do more and lift more but recover fast as well with Natura BCAA capsules as it triggers protein synthesis in your body.
This product does not contain any GMO nor heavy metals, definitely, a premium grade that ensures results. It has an estimated 11 grams of protein per capsule to meet your daily nutritional intake. With proper diet and workouts, results can be seen in as early as 2 weeks.
- Have good effects on the skin because of the CLA contents
- Even helps in healing small cuts and bruises from training too much
- Does not have sugar and best for people who are on a low-carbohydrate diet
- Does not upset the stomach
- This product contains gluten
- Gives out gradual results, not perfect for people who want fast results
Made specifically for women, Red Leaf Pre-Workout Energizer Powder pumps up the energy before workouts and stays through the entire session. It gives you the right amount of focus and sharpness to do your thing in the gym. Red Leaf does not contain fillers or any harsh stimulants; it is also powered up with antioxidants that are usually found in nutrient-rich foods to help you stay focused longer and get the most out of your training.
Boosted with Beta-Alaine, you can gain lean muscle, reduce fat, boost power and enhance strength while reducing muscle fatigue. Produced in a US-based facility with GMP certification to ensure potency and quality of the product.
- A nice pick me up in the afternoon
- Delicious flavor
- Gives you a consistent energy without the crash
- Contains Sucralose (same as Splenda) as a sweetener
- Contains 40mg of coffee that may affect blood sugar for diabetics
- May cause tingles if not immediately followed up by an exercise
Natural BCAA Powder made for women with an ideal 3:1:1 ratio of leucine, valine, and isoleucine. Being a mom with kids is the definitely the busiest task ever, so Momsanity designed this supplement to help moms like them to achieve to stay fit and healthy. This all-natural BCAA powder is best to take before workouts to assist in fat-loss, or after workouts for faster muscle recovery and avoid fatigability, or even when you just want something to take, fit to take any time to help you get the energy you need to face the whole day of tasks and workouts.
What’s good about MomSanity is that they give out money-back guarantee if you happen to not love their product – full refund, no questions asked.
- Contains Stevia, Erythritol, and Monk Fruit as natural sweeteners
- Ideal for nursing moms
- Effective in weight management as it curbs out the appetite and controls the hunger
- Some users did not like the Cranberry Lime flavor and addressed the taste as medicine-like
How Much Is the Ideal Serving of BCAA for Women?
Women should have a three to five gram serving of BCAAs per day to supply the energy you will need to exercise. It can be naturally consumed by eating cooked animal proteins like flank steak, lean beef, chicken breast, turkey breast, three eggs, whitefish, wild salmon, haddock, trout, cod, canned tuna and a cup of low-fat Greek yogurt. BCAA is also available in peanuts, brown rice, whole wheat, chickpeas, almond oil and nuts, lima beans and brazil nuts.
The key factor is to plan the variety of food groups that you will consume. You can get the most of BCAA benefits with proper timing. It is best to schedule your BCAA intake before, during and after training sessions to help you with your fitness goals.
Why Should Women Take BCAA Supplements?
The beauty of Branched Chain Amino Acids (BCCAs) is that they are very and handy to use before or after or during exercise to increase energy and sustain for a whole day of workout. It also reduces fatigue, speeds up recovery, keeps muscle soreness at bay, and improves the utilization of fat to produce more energy. Technically, BCAAs triggers the protein synthesis in our body.
I know women are afraid of taking BCAA as this supplement is associated with the bulk production of muscle mass, however, if taken properly, this supplement is very beneficial for women in many ways. BCAAs contain Leucine that plays an important role in proper and efficient protein synthesis that regulates and improves fat loss. Taking BCAAs supplements naturally gives you a full feeling and controls your appetite, thus helping women with anorexia to sleep better at night and to supply the needed amount of amino acids to prevent muscle breakdown from the wrong diet.
Since women have less pain tolerance, BCAAs help you get through your entire workout session without too much fatigue. BCAAs are widely known to reduce muscle soreness and accelerate recovery of the muscle mass. Longer and harder workout means more fat loss and a leaner body.
What to Look for in BCAA Supplements?
Ratio – Ideally, the ratio of 2:1:1 or 3:1:1 of leucine, valine, and isoleucine. All three amino acids are important to enhance the protein synthesis and the molecular process in your muscles that leads to muscle growth. The study shows that Leucine is the most vital among the three as it directly acts as a key that initiates protein synthesis in the muscle cells.
Form – BCAAs come in powder and capsule form. Both are effective, and there’s not much difference between the two except for the taste. Pills are more ready to take since all you need is to swallow the pill without the worry of an aftertaste. However, the only con on taking pill supplements is that ingesting a 5-gram pill or capsule four times a day can be icky.
Powder form, on the other hand, is easier and tastier alternative in taking BCAA supplements. There are flavorless powders but companies are now offering tastier options. Powders can be incorporated into your regular protein shakes or simply dissolve the powder in water for people who are on the low-carb diet. In addition, taking in larger doses of amino acids in powder form diluted in water is much easier, right?
Things to Keep in Mind When Taking BCAA Supplements
BCAAs – Gender Differences
Women are tired of weak vegan sports supplements or BCAAs for men that tend to be too strong for them. BCAAs are not exclusively for men. The unpopularity of BCAA for women might be blamed for more companies focusing and marketing for men only. It can be noted that BCAAs are actually more important to women than that to men because it keeps levels of estrogen healthy – estrogen is a hormone in women.
Women just like men need extra energy, speedy recovery when hitting the gym. There are just slight differences in the formulation for the BCAA capsules or powders. It is not always possible that women take a full meal so they can also use some help from supplements.
Recommended Dosage of BCAAs
The powder is the best form of BCAAs because they get easily absorbed and most of them are tasty so you avoid that taste of chemicals you mostly get from capsules. It is best to drink your BCAA blend before and after workouts. You may also drink these powders before bed or on your empty stomach to increase production of amino acids.
The typical dose of BCAA ranges from 5 grams per day to 10 grams per day. The optimal ratio is as simple as 2:1:1 of leucine, isoleucine to valine. To get optimal results to make sure to pair drinking your BCAA powders with intense workouts and a balanced healthy diet.
BCAA may seem safe and helpful in your overall well-being but there are still some reports of side effects so you must be precautious. BCAAs are generally safe and it is the additional ingredients in your powder that you should watch out for. Fist on the list is beta-alanine which is the cause of tingling sensations in most BCAA mixes.
Look out for these ingredients and if you can, find simpler designs in your bottles and also look at the labels look for lesser ingredients.
You must also be wary that since it provides your body energy, there might be difficulty falling asleep. You might think you’re tired from all the workouts you did but it’s far from the truth because of the BCAA powder energy drink you take. Imagine you have a low carb diet and you are high in protein and you also take BCAA powders, things can be a bit tricky in trying to get slumber. The solution is pretty straightforward though as you only need to drink warm milk before hitting the bed to increase your serotonin levels which is a neurotransmitter that sends signals to your body to help it get to sleep.
BCAAs can also potentially deplete your body of Vitamin B. To metabolize BCAA, Vitamin Bs are consumed such as B6. There’s a very easy solution to this which is you just have to eat more green leaves or add a vitamin B supplement to your lifestyle.
Take Home Message for BCAA Users
With tons of products that are available out there, it is still best to opt for products that are specifically designed for your gender. As a woman, you tend to lose the energy easily, especially if you are a mom with kids. BCAA supplements can be your best friend to achieve your fitness goals. Also, I also want to stress out the importance of consulting a specialist before taking in BCAA supplements, especially if you are a nursing mom. Not only it saves you money, but also will help you decide which product will best suit your needs.