None of the above.

In fact, taking BCAAs as a supplement is useless: It will not aid in muscle retention during weight loss, and will have no impact on muscle growth.

A very recent study by Ooi et al. (2021)⁣ gave 132 Chinese adults BCAAs for 16 weeks as an aid to muscle preservation during weight loss.

The Net result was… nothing.


“BCAA supplementation does not preserve lean mass or affect insulin sensitivity in overweight and obese adults during weight loss. A higher protein diet may be more advantageous for lean mass preservation.”⁣

Additional peer reviewed studies have demonstrated that BCAAs have little to no effect on muscle growth during hypertrophic training phases.

Consider upping your protein game & save your hard earned money for something useful.⁣