### What are BCAAs? Branched-chain amino acids (BCAAs) are essential nutrients that the body obtains from proteins found in food. They include leucine, isoleucine, and valine. These amino acids are called 'branched-chain' because of their chemical structure. ### Benefits of BCAAs 1. **Muscle Building**: Some studies suggest that BCAA supplements may help increase muscle mass and strength during training. However, these studies are short-term and do not show that supplements are better than dietary sources. 2. **Muscle Recovery**: BCAAs may help reduce muscle soreness and aid in recovery after exercise. The effect might not be significant enough to justify the use of supplements over dietary sources. 3. **Cirrhosis of the Liver**: People with liver cirrhosis often have low levels of BCAAs. Supplementation may help, but it should be done under a doctor's supervision. 4. **Tardive Dyskinesia**: Some evidence suggests that BCAA supplements can reduce symptoms of this condition, which involves uncontrolled movements caused by certain medications. ### Safety and Dosage BCAA supplements are generally safe when taken in proper doses for short periods. They may interact with medications, including those for diabetes, thyroid hormones, and Parkinson's disease. A typical dosage for muscle enhancement is up to 20 grams a day in divided doses. ### Food Sources You can get BCAAs from animal proteins like meat, fish, eggs, milk, and poultry. Plant-based foods can also provide BCAAs when combined to offer all essential amino acids.