BCAAs for Runners: The Supplement You’ve Been Missing

As a runner, you’re always looking for ways to improve your performance and maintain your body in optimal condition. 

One supplement that has gained popularity among athletes and fitness enthusiasts are branched-chain amino acids, or BCAAs. These essential amino acids are known for their role in muscle recovery and energy production, making them an excellent addition to your workout routine.

BCAAs consist of three essential amino acids: leucine, isoleucine, and valine. Your body cannot produce these on its own, so it’s important to acquire them through proper nutrition or supplementation. 

Supplementing with BCAAs may help reduce muscle soreness, build muscle, and improve endurance during your runs.

In this blog post we’ll go over the benefits for runners and everything you need to know on how to use BCAAs to improve your running. 

garmin watch with 14 miles

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BCAAs for Runners: An Overview

As a runner, you might be seeking ways to improve your performance and recovery. One such element to consider is the intake of Branched-Chain Amino Acids (BCAAs). BCAAs consist of three specific essential amino acids: leucine, isoleucine, and valine.

Your body cannot produce them, so they must be obtained through your diet or supplements.


Improved Performance

BCAAs can help you with endurance and energy during your runs. They are known to help reduce muscle fatigue by fighting the feeling of exhaustion during long runs.

This happens because BCAAs compete with tryptophan (an amino acid that causes sleepiness) for entry into the brain, thus keeping you alert and focused while running.

Muscle Recovery

When you run, your muscles go through a lot of wear and tear. BCAAs can aid in the recovery process by reducing muscle soreness and speeding up the healing of damaged tissues. 

Moreover, they help regulate protein synthesis, which allows your body to rebuild muscle fibers more efficiently.

Reduced Muscle Breakdown

BCAAs have a positive impact on limiting muscle protein breakdown during training. By introducing additional BCAAs, you’re effectively telling your body to prioritize muscle conservation, even when you’re on demanding workouts or training for extended periods. This can help with muscle damage. 

Incorporating BCAAs into your diet can be done in several ways:

  • Food sources: You can obtain BCAAs from various protein-rich foods, such as eggs, meat, fish, dairy products, and legumes.
  • Supplements: BCAA supplements are available in powder, capsule, or tablet form. Choose a supplement that suits your preferences and follow the recommended dosages.

Remember, it’s always best to consult with a healthcare professional or dietitian before starting any new supplement or changing your diet.

teal brooks glyercin

Fuel for Your Muscles

Although it is possible to get enough BCAAs from the food we eat, such as meat and dairy products, supplementation may be beneficial, particularly for athletes such as runners. As per the advice of a knowledgeable running coach, taking BCAA before running can be quite advantageous.

Runners, especially those engaged in long distance and high-intensity trainings, use a significant amount of energy. During extended periods of exercise, when glycogen stores begin to deplete, the body may start using muscle for fuel.

Here’s where BCAAs come into play. They can help prevent muscle catabolism, or breakdown, by providing an alternative energy source for working muscles. This way, BCAAs protect lean muscle mass even in the midst of strenuous workouts.

Moreover, BCAAs have a role in muscle building as well. Specifically, leucine, one of the three BCAAs, is known to stimulate muscle protein synthesis. So, taking BCAAs may not only prevent muscle breakdown but also support muscle growth and recovery.

As of now, BCAAs don’t have any known severe adverse effects for most people when taken at recommended dosages. It’s essential, however, to note that individual nutritional needs can vary greatly.

So, consulting with a running coach or nutritionist before making significant changes to your diet or supplement routine is always a good idea.

BCAAs and Running

When it comes to sports nutrition, few supplements can match the power and potential of Branched-Chain Amino Acids (BCAAs). Increasingly, runners are discovering the importance of these crucial nutrients for peak performance and recovery.

 But how exactly do runners use BCAAs, and what benefits do these supplements provide?

Improving Endurance

As a runner, you may find that taking BCAAs can improve your endurance during long runs. BCAAs provide an additional source of energy for your muscles, helping you to maintain a steady pace for more extended periods.

This can be especially beneficial in preventing early fatigue and enabling you to push through challenging workouts.

Promoting Muscle Recovery

Incorporating BCAAs into your routine can facilitate quicker muscle recovery after intense runs. Your body uses these amino acids to rebuild and repair muscle tissue, reducing the overall time it takes to recover from strenuous exercise

 As a result, you may find yourself better prepared for your next workout and less prone to overtraining.

Reducing Muscle Soreness

One of the main benefits of BCAAs for runners is their potential to reduce muscle soreness. BCAAs are known to decrease the production of lactic acid, which is a primary contributor to muscle fatigue and soreness during and after a run.

By incorporating BCAAs into your nutrition plan, you may experience less discomfort during your training sessions, allowing you to maintain a more consistent and enjoyable running schedule. This can be especially helpful for endurance and marathon runners who need to recover faster.

Enhancing Mental Focus

Lastly, BCAAs can help to enhance your mental focus during runs. Running requires not only physical endurance but also mental toughness and focus. BCAAs have been shown to improve cognitive function, which can translate to better concentration and determination during your runs.

BCAA can help with feeling more mentally sharp and less likely to succumb to distractions or negative thoughts during your workouts.

back of woman running on a trail

Types of BCAAs

BCAAs, or branch chain amino acids, can be incredibly beneficial for runners like you and have performance benefits. These essential amino acids are crucial for muscle recovery and energy production.

 In this section, we will discuss the three primary BCAAs: 


As a runner, you should know that Leucine is often considered the most critical BCAA for muscle growth and recovery. It activates a particular pathway in your body, called the mTOR pathway, which promotes muscle protein synthesis. Some of the benefits of Leucine include:

  • Muscle repair: Helps your muscles recover after a long run or intense workout.
  • Energy production: Supports energy production during exercise, so you can run for longer periods.

Make sure to incorporate Leucine-rich foods into your diet, such as meat, poultry, dairy, and certain plant-based sources such as tofu or lentils.


Isoleucine plays a crucial role in muscle recovery and energy production. The benefits for you as a runner include:

  • Increased endurance: Helps with energy levels, so you won’t feel as fatigued after long runs.
  • Muscle recovery: Supports the repair process of your muscles, reducing post-exercise soreness.

To ensure you’re getting enough, focus on consuming foods like meat, dairy, fish, and plant-based options, including nuts, seeds, and chickpeas.


The third primary BCAA, Valine, is just as important for you, helping to prevent muscle breakdown and boost overall stamina. Some of the key benefits of including Valine in your diet are:

  • Muscle protection: Helps to prevent muscle breakdown during and after exercise, preserving your hard-earned gains.
  • Mental focus: Supports cognitive function, allowing you to maintain focus and mental clarity during challenging runs.

Valine is found in various food sources such as meat, cheese, dairy, mushrooms, soy, and whole grains. By incorporating these into your diet, you can ensure your body is getting the right balance of BCAAs to support your running performance.

woman running on a trail

BCAAs, Protein Synthesis, and Energy Production

One of the reasons BCAAs are so essential to runners and other endurance athletes is their unique role in protein synthesis and energy production. Protein, as you may know, is a vital macronutrient that’s instrumental in various physiological processes.

Among other functions, proteins serve as the building blocks for tissues, including muscle.

A complete protein source, meaning it contains all nine essential amino acids, is crucial for maintaining and rebuilding muscle tissue. BCAAs, making up about 35% of essential amino acids in muscle proteins, play a particularly crucial role in this process.

During a run or other extended physical activity, your body taps into its glycogen stores for fuel. Glycogen, a form of stored glucose, is oxidized in the muscle to produce energy, supporting continued muscle function and endurance.

Once these glycogen stores deplete, the body begins to break down amino acids in a process called proteolysis to continue providing energy. BCAAs can help delay this onset of muscle proteolysis, thereby preserving muscle mass and reducing fatigue.

Moreover, when it comes to muscle recovery post-workout, BCAAs are again crucial. During the recovery process, damaged muscle fibers repair and grow stronger.

This process, known as protein synthesis, relies on the availability of amino acids – the building blocks of protein. Supplementing with BCAAs ensures a sufficient supply of these essential nutrients to support optimal muscle recovery.

Additionally, the process of protein synthesis, coupled with the breakdown and oxidation of nutrients in the muscle during and after a run, can lead to a phenomenon known as delayed onset muscle soreness (DOMS).

DOMS is characterized by pain and stiffness in the muscles several hours to days after a strenuous workout. BCAA supplementation has been shown to decrease the severity and duration of DOMS, promoting quicker recovery and readiness for subsequent workouts.

By understanding the processes of nutrient oxidation, protein synthesis, and muscle recovery, the importance of BCAAs for runners becomes evident.

Ensuring a sufficient supply of these essential amino acids can support optimal energy production, improve endurance, and facilitate quicker recovery post-run.

BCAA Supplementation Options

As a runner, you may be interested in incorporating branched-chain amino acids (BCAAs) into your routine. BCAAs can provide various benefits, including enhanced muscle recovery and reduced fatigue. 

There are several ways to include BCAAs in your diet, and this section discusses three primary options: BCAA powders, BCAA capsules, and BCAA-rich foods.

BCAA and Protein Powders

One popular option is BCAA powders, which you can mix into water or your favorite beverage. These powders vary in taste, mixability, and price. Be sure to look for high-quality products, such as BCAA’s from 1st Phorm, which I have personal experience with.

I found 1st Phorm’s BCAA to mix well and taste great, making it an enjoyable addition to my workout hydration. The convenience of a powder means you can easily adjust the amount according to your requirements and preferences.

BCAA Capsules

If you prefer an even more convenient option, BCAA capsules could be a better fit. These supplements typically come in easy-to-swallow capsules that you can take with water. Like powders, capsules allow for easy dosage adjustments, and you can take them quickly before or after your runs.

One possible downside to capsules is that they might not be as fast-absorbing as powders, but this difference is usually minimal and is unlikely to impact their effectiveness for most runners.

BCAA Rich Foods

Lastly, you can also obtain BCAAs from BCAA-rich foods in your diet. Some natural sources of BCAAs include lean meats, dairy products, and various plant-based proteins like soy and legumes. 

Incorporating these foods into your meals not only helps increase your BCAA intake but also provides additional nutrients that contribute to a healthy and balanced diet.

two people running outside in the sun

The Best BCAA Supplements for Runners

Choosing the best BCAA for runners can be challenging, given the variety of options on the market. One key point to keep in mind is that supplements are not regulated to the same extent as pharmaceutical drugs. This means quality can vary significantly between brands, making it crucial to choose reputable companies.

A standout in this realm is 1st Phorm.

Their BCAA offering, particularly in the form of a powder supplement, is a favored choice among the running community. The brand has earned a solid reputation for its dedication to quality, ensuring each product undergoes rigorous testing for purity and potency.

1st Phorm’s BCAA supplement stands out due to its well-balanced formula of the three amino acids, providing optimal ratios for muscle recovery and growth.

Moreover, it has an added advantage of hydration complex, which ensures that runners stay adequately hydrated during their strenuous routines, enhancing performance and recovery.

What’s also intriguing about 1st Phorm’s BCAA supplement is its potential gut benefits. Emerging research suggests that BCAAs might play a role in promoting gut health, which is a vital consideration for athletes as gut health can significantly influence overall performance and recovery.

In conclusion, while the choice of a BCAA supplement should always align with individual preferences and needs, 1st Phorm presents a compelling case for being one of the best BCAA supplements for runners. As always, remember to consult with a healthcare professional before introducing any new supplement into your routine.

My Pick
1st Phorm BCAA
  • 1st Phorm's BCAA Powder is an intra-workout supplement with essential amino acids Leucine, Isoleucine, and Valine.
  • Aims to prevent a catabolic state during intensive training, fasting, or cardio.
  • Contributes to muscle growth, fat loss, and decreased muscle fatigue.
  • Promotes faster muscle recovery and reduced post-workout soreness.
  • Features superior mixability, delightful flavor, and a potent, balanced formula.
  • Designed to enhance performance and workout intensity.

We earn a commission if you click this link and make a purchase at no additional cost to you.

My Experience

As a running coach and a marathoner, my personal journey with 1st Phorm BCAAs has been quite rewarding. Like many of my peers, I was initially skeptical about the efficacy of such supplements. However, my own experience with 1st Phorm’s BCAA powder supplement has completely transformed my perspective.

I usually take a scoop of this supplement half an hour before my runs. The immediate impact has been a noticeable improvement in my stamina.

Even during my most grueling runs, I’ve felt a sustained energy that wasn’t as prominent before. I believe this is a direct result of my muscles getting a quick dose of the three amino acids necessary for energy production.

But the benefits haven’t just been confined to my runs.

 I’ve noticed that post-run muscle soreness and fatigue, which was once a constant companion, has dramatically reduced. I attribute this to the BCAAs’ role in facilitating muscle recovery and reducing muscle protein breakdown.

An unexpected but pleasant surprise has been an improvement in my gut health. Since I started taking 1st Phorm BCAAs, I’ve had less bloating and overall digestive comfort, which can likely be attributed to the suggested gut benefits of BCAAs.

Using 1st Phorm BCAAs has not just enhanced my performance as a runner, but also improved my overall wellbeing, making it a vital component of my fitness regime.

Of course, individual results may vary, and it’s important to remember that a balanced diet, adequate recovery, and regular exercise form the foundation of any successful fitness plan.

Related Post: 1st Phorm Protein Powder Review

Frequently Asked Questions

What are the benefits of BCAA supplements for runners?

BCAA (Branched-Chain Amino Acids) supplements supply your body with essential amino acids, which are key for muscle protein synthesis. As a runner, you can benefit from BCAA supplements as they improve endurance and reduce muscle fatigue. Additionally, they aid with muscle recovery and can even assist in preventing muscle loss during long runs.

How do BCAA supplements help with marathon training?

During marathon training, your body undergoes considerable stress, leading to muscle breakdown and fatigue. Consuming BCAA supplements during your training can help reduce this breakdown. By promoting muscle recovery and reducing soreness, BCAAs can enable you to maintain consistent training, ultimately enhancing your marathon readiness.

Should I consume BCAA before or after running?

Both pre- and post-run BCAA consumption can provide benefits. Taking BCAAs before your run helps to reduce muscle fatigue and sustain energy levels throughout your workout. On the other hand, consuming BCAAs after a run aids in muscle recovery, encouraging quicker healing and reduced soreness. Experimenting with the timing, you may find what works best for your individual needs.

Are there any side effects of using BCAA for runners?

BCAA are generally safe for consumption. However, overconsumption can cause minor side effects, such as nausea, headache, and fatigue. It’s crucial to follow the recommended intake guidelines on your BCAA product and consult with a healthcare professional if you have concerns.

What are the best amino acids for endurance athletes?

While all amino acids serve important purposes for endurance athletes, the BCAAs – leucine, isoleucine, and valine – are particularly beneficial. Leucine promotes muscle protein synthesis and recovery, isoleucine improves glucose uptake, and valine helps with muscle metabolism and tissue repair. Additionally, consider beta-alanine for buffering lactic acid and citrulline for boosting nitric oxide levels, both of which can enhance endurance performance.

Do BCAA supplements support recovery after long runs?

Absolutely! BCAA supplements are known to enhance recovery after long runs. BCAAs can help reduce muscle soreness, promote muscle repair, and fight muscle loss due to intensive training. Including supplements in your post-run routine might shorten recovery time and help you bounce back faster for your next training session.


  • Ali Van Straten

    Ali Van Straten is the founder and journalist of Champagne and Coffee Stains. She is a Peloton expert, certified running coach and certified nutrition coach. Champagne and Coffee Stains provides information and resources on Peloton Interactive, running and recipes.

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