Similar to many training enthusiasts I have wasted a great deal of cash on BCAA supplements to no avail. I never saw an increase in performance, building muscle, or improved blood work. Even with very large amounts such as 20 grams plus per day. They may be useful for competitive bodybuilders during the dieting phase but definitely not for recreational athletes or even professional athletes that don’t engage in excessive weight cuts. Certainly not useful for day-to-day benefit when you’re not in an extreme calorie deficit.
For more info on why BCAA supplements are a waste check out the following
Christian Thibaudeau breaks down why BCAA/EAA is ineffective
Supplement expert Jerry Brainum on BCAA being overrated
