BCAA supplements are just hype – here’s a better way to build muscles

Abstract

First paragraph: As gym regulars we never cease to be amazed at the array of post-workout concoctions people consume in the changing room. We see everything from pills and powders to a rainbow of luminous drinks. Mostly it’s with one goal in mind, of course: to obtain muscles as close to the models endorsing these supplements as you possibly can. The global market for sports nutrition products ispredicted tohit $45 billion (£33 billion) by 2022, an increase of about 60% on 2016 value. Previously the domain of bodybuilders and elite athletes, amateur exercisersare becomingbig supplement consumers thanks to the rising popularity of obstacle races, boot camps andCrossFit– all of which the product manufacturers target heavily. One particularly popular variety is products containing branched-chain amino acids (BCAAs). These seem to promise all the benefits of boosting muscle-building after exercise with none of the hassle of foods. But do these products work – or are there better ways to help you get the most out of your gym membership?