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Looking for amino acid supplements to support your strength training, fitness or endurance sport? With BCAAs, glutamine, taurine and enriched drinks to choose from, it can be hard to compare doses and formats. A colourful pack or a promise of “fast recovery” isn’t enough to make the right choice.
Here are the most common pitfalls and what to check before you place an order.
A pouch of powder may look substantial, but the recommended serving may also contain flavourings, sweeteners, anti-caking agents or other ingredients. So check the amount of active amino acids per serving, rather than relying on the total weight of the tub.
With BCAAs, it’s also worth checking the balance of L-leucine, L-isoleucine and L-valine. A 2:1:1 ratio is very common, but the total amount can vary considerably from one product to another.
Flavoured formulas may contain soya lecithin. Some powders are also made in facilities that handle milk, eggs, gluten or nuts. So a vegan formula doesn’t necessarily guarantee that the product is completely free from traces of these allergens.
Check the full ingredients list, allergen information and directions for use, especially if you follow a particular diet.
Tablets are easy to carry, but you may need to take several at a time. Amino acid powder gives you more flexibility to adjust the dose, but you’ll need a glass or shaker and somewhere dry to store it. A ready-to-drink option is handy when you’re out and about, but it may contain caffeine, so it won’t necessarily suit every training time.
Always compare products using an equivalent serving size. Here are a few examples from our selection:
These figures alone aren’t enough to determine which product is right for you. They’re mainly useful for comparing the dose, number of servings and price.
A pre-workout supplement in a ready-to-drink format fits easily into your gym bag. Amino NRG formulas contain 100 mg of caffeine per 250 ml can. Remember to keep track of your total caffeine intake, and avoid this format late in the day if you’re sensitive to caffeine.
After training, an unflavoured powder such as glutamine can be mixed with water or a protein drink. Optimum Nutrition Glutamine Powder provides 5 g of L-glutamine per 5.25 g scoop, with up to two daily servings listed on the product page.
Choose products with labels that clearly state:
Food supplements are not a substitute for a varied diet or a balanced lifestyle. If you’re taking medication, have a known medical condition, are pregnant or breastfeeding, ask a healthcare professional for advice before use.
Why this suits this type of user: The tablet format is a good fit if you’re just starting out and don’t want to mix a drink. The pack contains 180 tablets, with a recommended dose of two tablets a day.
The amount of each BCAA and the daily dose are clearly set out. This makes it easier to work out the cost per day, without relying solely on the weight of the bottle.
2:1:1 BCAA ratio, vitamins B6 and B12, stated vegan formula and neutral taste.
Why this suits this type of user: This powder is aimed at people looking for a BCAA formula enriched with minerals, with a flavour designed for longer training sessions.
The 9.5 g serving breaks down the 5 g of BCAAs, electrolytes, magnesium, vitamin C and zinc. However, bear in mind that it contains soya.
5 g of BCAAs in a 2:1:1 ratio, 374 mg of stated electrolytes and Informed Choice certification listed on the product page.
Why this suits this type of user: This unflavoured powder is a good choice for athletes who want to adjust their serving and add it to a post-workout drink or protein shake.
The product page states that it contains 100% L-glutamine, with a serving of 3 to 5 g. This makes it easier to control how much you’re actually taking.
Vegan format, free from gluten and gelatine, 150 g of powder and a stated dose of up to 5 g a day.
Why this suits this type of user: Cans are convenient when you’re out and about or training outdoors, or if you’d rather not carry powder and a scoop.
The amount per can is clearly stated: 3.1 g of amino acids, zero sugar and 100 mg of caffeine. So you know exactly what you’re having before your workout.
A 250 ml ready-to-drink format, 10 calories per can, electrolytes and a blend that includes BCAAs, citrulline and glutamine.
We’ve put together a comprehensive list, updated in real time, of products that meet these strict selection criteria and comply with European safety regulations.
Depending on the product, you may be advised to take it before, during or after your workout. The most important thing is to follow the serving size on the label and take your overall protein and supplement intake into account.
It depends on the best-before date and the manufacturer’s instructions. Seal the pouch or tub carefully, store it in a dry place and keep it away from heat. Powder that has absorbed moisture may clump, but that doesn’t mean you should use it beyond the date shown.
They can be a convenient way to supplement your routine, but they don’t replace a varied diet, sufficient protein or rest. Before choosing a formula, compare its ingredients, dose per serving, allergens and cost per use.