BCAA

Of the 20 amino acids your body uses to build protein, three stand out for their unique role in muscle: leucine, isoleucine, and valine — the branched-chain amino acids. Unlike other amino acids that are metabolized in the liver, BCAAs are metabolized directly in muscle tissue, making them an immediate fuel source during exercise.

Leucine is the star of the trio. It's the primary trigger for mTOR, the molecular switch that turns on muscle protein synthesis. Without adequate leucine, your muscles simply can't rebuild efficiently after training. Isoleucine supports glucose uptake into muscle cells, and valine helps prevent the central fatigue that sets in during prolonged exercise.

Research consistently shows that BCAA supplementation reduces delayed-onset muscle soreness (DOMS), decreases markers of exercise-induced muscle damage, and helps preserve lean muscle mass during calorie restriction or intense training blocks. Whether you're lifting heavy, running long, or just trying to bounce back faster between sessions, BCAAs give your muscles what they need.