A supplement that's become highly popular in recent times is BCAAs.
But is this something worth taking?
What are BCAAs?
BCAAs stands for Branched Chain Amino Acids. Amino acids are what make up proteins, and they are critical for building muscle. Some amino acids are more important for muscle growth than others - like leucine. BCAAs contains leucine, along with valine and isoleucine. Therefore the idea is that we should take BCAAs to aid in muscle growth/recovery.
What does science say?
Studies have indeed found BCAAs to be effective. The problem is, they're nothing special. Here's a quote from nutrition expert Alan Aragon:
"The high-quality proteins in our diets are comprised of roughly 18-26% BCAA as it is. Supplementing with extra BCAA on top of that can range from adding extra unnecessary calories (and metabolic burden), to potentially inhibiting optimal use of ingested amino acids."
Even if we needed to supplement our diets with more protein, there are options such as whey protein which have been shown to be just as effective and much cheaper.
BCAAs are a waste of money. The research isn't there to show they are any more effective than just obtaining amino acids via food or a whey protein supplement. If you are going to spend money on a supplement, get one that is backed by research such as creatine or whey protein.