BCAAs

Quick Facts

Form: Branched-Chain Amino Acids (Leucine, Isoleucine, Valine) in the 2:1:1 ratio.

Dosage: 5000 mg

Evidence Strength: Well studied in relation to recovery, protein synthesis, and exercise performance.

Time to Effect: Provide support during exercise, with recovery benefits that come from consistent daily use.

BCAAs are key building blocks for muscle repair and recovery, supporting sustained performance. At Spyr, we use the researched 2:1:1 ratio of leucine, isoleucine, and valine — chosen for its balance in protein synthesis and energy support.

Benefits

Benefit Evidence Level Typical Dosage Notes
Support muscle repair and recovery following exercise. Strong 3–6 g per day BCAAs provide leucine, isoleucine, and valine directly to muscle tissue, where they contribute to protein synthesis and reduce muscle breakdown. This role in recovery has been consistently supported by human trials.
Contribute to the stimulation of muscle protein synthesis, primarily through leucine. Strong 3–6 g per day Leucine activates the mTOR pathway, a central regulator of muscle protein synthesis. Including isoleucine and valine alongside leucine in the 2:1:1 ratio helps balance energy use and amino acid availability.
May help reduce perceived fatigue during prolonged or intense activity. Moderate 3–6 g per day BCAAs compete with tryptophan for uptake across the blood-brain barrier, which can influence serotonin production linked to fatigue. Evidence suggests a potential benefit, though results vary by study design.
Support sustained training capacity and endurance in demanding sessions. Moderate 3–6 g per day By serving as an additional fuel source and supporting neurotransmitter balance, BCAAs may help maintain performance during prolonged or repeated bouts of exercise. Evidence is strongest in endurance and high-volume training contexts.
Provide essential amino acids that the body cannot produce on its own. Strong 3–6 g per day As essential amino acids, leucine, isoleucine, and valine must come from diet or supplementation. Including them in Spyr Rise ensures a consistent daily supply to complement dietary protein intake.
Evidence Level Strong
Notes BCAAs provide leucine, isoleucine, and valine directly to muscle tissue, where they contribute to protein synthesis and reduce muscle breakdown. This role in recovery has been consistently supported by human trials.
Evidence Level Strong
Notes Leucine activates the mTOR pathway, a central regulator of muscle protein synthesis. Including isoleucine and valine alongside leucine in the 2:1:1 ratio helps balance energy use and amino acid availability.
Evidence Level Moderate
Notes BCAAs compete with tryptophan for uptake across the blood-brain barrier, which can influence serotonin production linked to fatigue. Evidence suggests a potential benefit, though results vary by study design.
Evidence Level Moderate
Notes By serving as an additional fuel source and supporting neurotransmitter balance, BCAAs may help maintain performance during prolonged or repeated bouts of exercise. Evidence is strongest in endurance and high-volume training contexts.
Evidence Level Strong
Notes As essential amino acids, leucine, isoleucine, and valine must come from diet or supplementation. Including them in Spyr Rise ensures a consistent daily supply to complement dietary protein intake.

Mechanism

BCAAs are absorbed directly into muscle, where they can be used as an energy source during activity. Leucine plays a central role in protein synthesis, while isoleucine and valine help maintain energy and exercise capacity. Together, they support recovery and performance.

Forms & Timing

Spyr Rise provides 5000 mg of BCAAs per serve, in the researched 2:1:1 ratio for daily recovery and performance support.

BCAAs can be taken before, during, or after exercise. Taken pre-workout, they provide readily available amino acids for energy and may help reduce muscle breakdown during training.

Safety

Consult a healthcare professional before use if you are pregnant, nursing, under 18, or have a medical condition.

BCAAs are widely consumed in food and supplements and are well tolerated at standard doses. Naturally present in protein-rich foods like meat, dairy, and legumes, they form a safe and familiar part of everyday nutrition.

Studies

Study Title Outcome Year Design Population Dosage Duration Study Type Takeaway
Effects of branched-chain amino acids supplementation on markers of exercise-induced muscle damage: a systematic review and meta-analysis BCAA supplementation reduced post-exercise creatine kinase and soreness vs placebo across trials. 2021 Systematic review & meta-analysis of randomized trials Healthy adults performing resistance or endurance exercise Doses varied; many trials used ~5–20 g BCAA around exercise for 1–14 days depending on protocol. Meta-analysis Moderate evidence that BCAAs blunt muscle damage/DOMS — useful when training volume spikes.
The effect of branched-chain amino acids on central fatigue: a systematic review and meta-analysis Pooling RCTs showed BCAA intake can attenuate perceived exertion/mental fatigue during prolonged exercise. 2019 Systematic review & meta-analysis of RCTs Endurance and mixed-sport athletes Typical doses 5–12 g BCAA before/during exercise across included studies Meta-analysis Supports the rationale for BCAAs in long or hot sessions where central fatigue can bite.
Leucine ingestion stimulates muscle protein synthesis and modulates mTOR-related signaling in human skeletal muscle Acute leucine (a key BCAA) increased post-absorptive muscle protein synthesis and activated mTOR-pathway signaling in humans. 2011 Randomized, controlled, mechanistic study Healthy young adults Single oral leucine bolus (per protocol: ~0.1 g/kg) with biopsies over 5 h Human mechanistic trial Demonstrates the leucine “trigger” that underpins our choice to include BCAAs for synthesis support.
Effects of acute ingestion of a BCAA-based sports drink on endurance performance and perceptual responses Cyclists ingesting a BCAA-based drink (with alanine/citrulline) improved performance and reported lower perceived exertion vs placebo. 2020 Randomized, double-blind, placebo-controlled crossover Recreationally trained cyclists Single pre-/during-exercise serving per protocol Randomized crossover trial Shows practical performance/RPE benefits in a realistic time-trial model.
Are BCAAs truly essential amino acids our body relies on daily? Leucine, isoleucine, and valine are main branched-chain amino acids that cannot be synthesized by the body and must be obtained from the diet. 2018 Review article General human nutrition consensus (healthy populations) N/A (overview/review) Review article Confirms that BCAAs are fundamental nutrients—underscoring their role as part of daily performance and recovery support.
Effects of branched-chain amino acids supplementation on markers of exercise-induced muscle damage: a systematic review and meta-analysis
Outcome BCAA supplementation reduced post-exercise creatine kinase and soreness vs placebo across trials.
Year 2021
Design Systematic review & meta-analysis of randomized trials
Population Healthy adults performing resistance or endurance exercise
Dosage Duration Doses varied; many trials used ~5–20 g BCAA around exercise for 1–14 days depending on protocol.
Study Type Meta-analysis
Takeaway Moderate evidence that BCAAs blunt muscle damage/DOMS — useful when training volume spikes.
The effect of branched-chain amino acids on central fatigue: a systematic review and meta-analysis
Outcome Pooling RCTs showed BCAA intake can attenuate perceived exertion/mental fatigue during prolonged exercise.
Year 2019
Design Systematic review & meta-analysis of RCTs
Population Endurance and mixed-sport athletes
Dosage Duration Typical doses 5–12 g BCAA before/during exercise across included studies
Study Type Meta-analysis
Takeaway Supports the rationale for BCAAs in long or hot sessions where central fatigue can bite.
Leucine ingestion stimulates muscle protein synthesis and modulates mTOR-related signaling in human skeletal muscle
Outcome Acute leucine (a key BCAA) increased post-absorptive muscle protein synthesis and activated mTOR-pathway signaling in humans.
Year 2011
Design Randomized, controlled, mechanistic study
Population Healthy young adults
Dosage Duration Single oral leucine bolus (per protocol: ~0.1 g/kg) with biopsies over 5 h
Study Type Human mechanistic trial
Takeaway Demonstrates the leucine “trigger” that underpins our choice to include BCAAs for synthesis support.
Effects of acute ingestion of a BCAA-based sports drink on endurance performance and perceptual responses
Outcome Cyclists ingesting a BCAA-based drink (with alanine/citrulline) improved performance and reported lower perceived exertion vs placebo.
Year 2020
Design Randomized, double-blind, placebo-controlled crossover
Population Recreationally trained cyclists
Dosage Duration Single pre-/during-exercise serving per protocol
Study Type Randomized crossover trial
Takeaway Shows practical performance/RPE benefits in a realistic time-trial model.
Are BCAAs truly essential amino acids our body relies on daily?
Outcome Leucine, isoleucine, and valine are main branched-chain amino acids that cannot be synthesized by the body and must be obtained from the diet.
Year 2018
Design Review article
Population General human nutrition consensus (healthy populations)
Dosage Duration N/A (overview/review)
Study Type Review article
Takeaway Confirms that BCAAs are fundamental nutrients—underscoring their role as part of daily performance and recovery support.

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Frequently Asked Questions

Question Answer
Why are BCAAs included in Spyr Rise? BCAAs provide essential amino acids that support recovery and help reduce fatigue, making them a daily foundation for performance.
What does the 2:1:1 ratio mean? Spyr uses a 2:1:1 ratio of leucine, isoleucine, and valine, the most widely studied balance for supporting muscle protein synthesis.
Should I still take protein if I’m using BCAAs? Yes - BCAAs are part of complete proteins and contribute to muscle repair and growth when dietary protein intake is adequate.
Are BCAAs safe for daily use? Yes, BCAAs are essential amino acids that need to be obtained through diet or supplementation and are safe to take daily.
Answer BCAAs provide essential amino acids that support recovery and help reduce fatigue, making them a daily foundation for performance.
Answer Spyr uses a 2:1:1 ratio of leucine, isoleucine, and valine, the most widely studied balance for supporting muscle protein synthesis.
Answer Yes - BCAAs are part of complete proteins and contribute to muscle repair and growth when dietary protein intake is adequate.
Answer Yes, BCAAs are essential amino acids that need to be obtained through diet or supplementation and are safe to take daily.

Still curious?

If you still have any questions about BCAAs, head on over to our contact page and fire away - our team will be happy to assist.

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