Are BCAAs Worth It—Or Just Expensive Flavoured Water?

Walk into any supplement store or scroll through Instagram, and you’ll see BCAAs everywhere—bright labels promising faster recovery, less soreness, and muscle protection.

But are branched-chain amino acids (BCAAs) actually worth it?

And how do they stack up against EAAs (essential amino acids)?

Let’s break it down so you’re not spending money on hype.

Before your question the title, although I live in America now, I grew up in Canada and refuse to spell certain words without a ‘u’, flavoUr is one of them 😤 

What Are BCAAs and EAAs?

• BCAAs = Leucine, Isoleucine, and Valine

These 3 amino acids are part of the 9 essential amino acids your body can’t make on its own. They play a role in muscle protein synthesis, especially leucine, which triggers the repair process.

• EAAs = All 9 essential amino acids, including the 3 BCAAs

Your body needs all 9 to actually build or repair muscle. Without the other 6, the process can’t be completed effectively.¹

BCAAs: What They Do Right

✅ They can reduce perceived soreness

Some research shows that BCAAs may help slightly reduce DOMS (delayed onset muscle soreness) when taken before or after workouts.²

✅ They support workouts during fasted or low-protein states

If you train fasted or haven’t eaten much protein that day, BCAAs might help protect against muscle breakdown—but this is situational.

✅ They’re convenient

If you’re not eating enough high-quality protein daily, BCAAs can fill a small gap.

Where BCAAs Fall Short

❌ They don’t complete the recovery process

Muscle protein synthesis needs all 9 essential amino acids, not just 3. BCAAs might start the process, but they can’t finish it. Think of it like turning on your car without any gas.³

❌ They’re unnecessary if you eat enough protein

If you’re already getting 1.6–2.2g of protein per kg of body weight from whole foods or protein shakes, BCAAs won’t add anything meaningful.

❌ They can’t replace a full meal or protein shake

A scoop of BCAAs during your lift won’t do what 25g of whey post-workout will.

So, Are BCAAs Worth It?

For most hockey players who:

✔️ Eat 3+ balanced meals

✔️ Use a high-quality protein supplement

✔️ Get 100–160g of protein per day

BCAAs are not necessary.

You’re better off using:

• Whey protein post-workout

• EAAs during long, fasted, or high-volume sessions

• Or just focusing on high-quality meals

But if you’re training hard and under-fueled, or you’re going long periods without food, a BCAA or EAA supplement might give you a small edge.

Key Takeaways

✔️ BCAAs are not harmful, but they’re not complete for muscle recovery

✔️ EAAs are a better option if you’re using amino acid supplementation

✔️ If your daily protein is dialed in, you probably don’t need either

✔️ Don’t fall for hype—build habits before you buy powders

Train (and Recover) Smarter with Elite Goalie Method

At Elite Goalie Method, we go beyond drills. We give you the full performance picture—training, recovery, nutrition, and mindset.

If you want to stop guessing and start training like a serious athlete, the EGM Labs App has everything you need.

👉 Check it out today and take the guesswork out of your game.

📩 Got a supplement question? Just hit reply—I’ll give it to you straight.

Talk soon,

Dr. Jamie

Ghost Rehab and Performance | Elite Goalie Method

References

1. Wolfe RR. Branched-chain amino acids and muscle protein synthesis in humans: myth or reality? J Int Soc Sports Nutr. 2017;14(1):30.

2. Jackman SR, et al. Branched-chain amino acid ingestion can ameliorate soreness from eccentric exercise. Med Sci Sports Exerc. 2010;42(5):962–970.

3. Tipton KD. Efficacy and consequences of very-high-protein diets for athletes. Curr Opin Clin Nutr Metab Care. 2011;14(1):71–77.