icon-account icon-glass

Popular Searches

Popular Products

The Lean Protein
Whey protein powder for weight-loss.
The Energy Booster
Pre/intra-workout powder with BCAAs.

CATEGORIES

What Do BCAAs Do? What Are The Benefits?

13th December 2021

Health Nutrition

13th December 2021

By Beth Shelper

Looking for that all-important pre-workout energy? BCAAs are probably about to become your best friends,

BCAAs are an extremely popular supplement – any readers that are frequent gym-goers may well be familiar with these already. If you’re not, not to worry – we’re about to give you the 4-1-1, so you’ll be ready to implement these amino acids into your diet and begin reaping the benefits in no time.

BCAAs, or Branched Chain Amino Acids, are a group of three essential amino acids that are responsible for a number of bodily functions and are a great assistant to maximising your ultimate workout potential. Whilst these three amino acids are essential, they are not naturally occurring, which means our body does not produce these for us. As a result, it’s important that we gain these through external sources.

What are BCAAs, and what do BCAAs do?

The three amino acids that make up the group of BCAAs are:

  • Leucine

Leucine is responsible for multiple processes in the body including protein creation, energy production and assisting in the smooth running of your metabolism.

  • Isoleucine

Isoleucine has a great influence in our psychological functioning and is vital in assisting the immune system and regulating hormones in the body.

  • Valine

A key-player in energy production, Valine stimulates muscle growth and maintenance.

What are the benefits of BCAAs?

  • Maintaining Muscle

Unfortunately, when many embark on their endeavour to lose weight, they are faced with a bit of a catch-twenty-two, as they end up losing a lot of their muscle mass, too.

Branched Chain Amino Acid supplementation is a great way to combat this, as these amino acids provide users with the ability to maintain their muscle match - even when you’re in a calorie deficit! This is because in addition to aiding protein synthesis (aka, the process of protein creation), one of the main benefits of BCAAs is that they also reduce the rate of protein break downs, and therefore, reduce the rate of muscle loss.

Amazing!

  • Promotion of Muscle Mass

Another fantastic benefit of BCAAs is that BCAA supplementation – specifically Leucine, is a great stimulus for protein synthesis, which in turn leads to the promotion of muscle mass. Research has even shown a direct correlation between BCAA supplementation and an increase in muscle mass, particularly in patients with liver deficiencies – suggesting that not only is this supplement a great way to improve your workout and performance, but one that has positive, life-altering effects.

  • Prevents Liver Disease

Similar to the above, it has also been discovered that BCAA ingestion can play a major part in the prevention of liver disease.

  • Enhanced Recovery

This includes the prevention of muscle wasting and a decrease in muscle soreness, making BCAA supplements particularly popular. With a reduction in recovery time and reduced symptoms of exertion, you’re able to get back in the gym or on the track faster, and limit your risk of injury.

  • Assists Your Immune System

Research has shown that amino acids have a great influence on our immune system as a result of their pivotal role in our body’s cell functioning.

Which foods are rich in BCAAs?

Great news – lots of foods that will fit in easily with a range of diets, whether you’re a meat eater, a vegan or have a certain intolerance. We’ve rounded up a few food products below, but generally, foods high in BCAAs are protein rich.

  • Meats

Meats such as beef, chicken and turkey all contain BCAAs, so good news for all the meat-lovers out there.

  • Protein Supplements

 Whey Protein and Soy Proteins regularly contain BCAAs – and this is likely where you will have heard of these essential amino acids before.

  • Fish

Tuna and Salmon are great examples, and with them bring a host of other benefits such as their high Omega-3 content, and vitamins such as D and B2.

  • Dairy

As well as being a great source of calcium, dairy ingredients such as eggs, greek yoghurt and parmesan cheese contain levels of BCAAs.

Summary

So, are BCAAs worth it? We think the answer is pretty clear.

It’s not hard to see why BCAAs are some of the most popular supplements in the game when you consider their wealth of benefits. Typically, products rich in BCAA contain a 2:1:1 ratio of the three BCAAs: Leucine: Isoleucine: Valine.

If you’re not sure where to look when it comes to BCAA supplements, The Energy Booster contains these amino acids and comes in a delicious, fresh pineapple flavour. This is ideal to take as a pre-workout solution for those of you that exercise regularly, or even as a daily energy-booster if you’re just looking to put an extra spring in your step.

References

Uojima, H., Sakurai, S., Hidaka, H., Kinbara, T., Sung, J. H., Ichita, C., ... & Kobayashi, S. (2017). Effect of branched-chain amino acid supplements on muscle strength and muscle mass in patients with liver cirrhosis. European journal of gastroenterology & hepatology, 29(12), 1402-1407. Click here.

Protein Synthesis - An Overview | ScienceDirect Topics. (2021). Retrieved 20 April 2021. Click here.

Holecek, M. (2010). Three targets of branched-chain amino acid supplementation in the treatment of liver disease. Nutrition, 26(5), 482-490. Click here.

Wilson, R. P. (2003). Amino acids and proteins. In Fish nutrition (pp. 143-179). Academic press. Click here.

< Older post Newer post >

Product Spotlight

The Energy Booster. Award winning pre-workout. Formulated to raise energy, improve stamina and to help push yourself further.

The Energy Booster
Our award-winning pre-workout. Boost energy levels, increase endurance and get the absolute most out of your workout.
Award Winning

Need Expert Advice?

Take the quiz

Take the quiz

If you're not sure where to start, take our 5 minute health consultation to get product recommendations tailored to your goals.
Read more

Other Insights

Why Creatine is Having a Moment

Why Creatine is Having a Moment

If you said “creatine” ten years ago, most people would’ve pictured a guy at the gym, slamming a protein shake the size of a fire extinguisher. Fast forward to today, and creatine is gaining more traction than ever – but not for the reasons you'd expect. It’s not just about size or strength anymore. It’s about mental sharpness. Recovery. Longevity. Hormonal support. Healthy ageing. And while it’s long been the most studied supplement in sports nutrition, new research is changing how we think about it – and who it’s for. Let’s break it down. First: What actually is Creatine? Creatine is a naturally occurring compound your body produces (and you get in small amounts from red meat and fish). It’s stored mostly in your muscles and brain, where it helps regenerate adenosine triphosphate (ATP) – your body’s main energy currency. In plain English? It helps you produce energy faster and more efficiently. That’s why creatine’s been a staple for athletes and weightlifters for decades – because it enhances performance, power, and recovery. But that’s just scratching the surface. Reason 1: The science has evolved The benefits of creatine aren’t limited to physical performance anymore. In recent years, researchers have started to uncover its role in cognitive function, mental fatigue, and neuroprotection – especially under stress or during sleep deprivation. A 2021 systematic review published in Nutrients found that creatine supplementation “may improve short-term memory and intelligence/reasoning” – particularly in people who are sleep-deprived, stressed, or ageing . Another study in Psychopharmacology found that supplementing with creatine significantly improved working memory and information processing speed in healthy adults . We're also seeing promising links between creatine and age-related cognitive decline. There’s emerging evidence suggesting it may support brain health in older adults – acting as a protective buffer against neurological degeneration . In short: creatine is no longer just a “performance” supplement. It’s increasingly viewed as a daily health essential – especially for your brain. Reason 2: Women are in – and rightly so Historically, creatine marketing catered almost exclusively to men. The packaging was aggressive, the messaging all about muscle mass, and there was a persistent myth that creatine would cause bloating or bulkiness. It’s no surprise women stayed away. But now? That narrative is breaking down fast – and the science is doing the talking. Studies show that creatine may be especially important for women – particularly through perimenopause, menopause, and beyond. Research published in Nutrients highlights that creatine supplementation can support muscle strength, bone density, and mood regulation in women during and after menopause . It’s also been shown to help maintain lean muscle mass and support cognitive function during hormonal fluctuations – making it a powerful ally for long-term wellbeing. And no, it won’t make you puffy. The “bloating” myth comes from a misunderstanding: creatine draws water into your muscle cells (where it belongs), which actually supports performance, hydration, and cell integrity. This isn’t about bulking. It’s about feeling energised, strong, and supported in your body – no matter your life stage. Reason 3: It’s not just for the gym anymore The old creatine image was all about barbells and bench presses. But modern life demands more than just gym gains. We want to feel good, stay sharp, move well, and perform in life – not just during workouts. Creatine helps with all of it. Whether you're training hard, working late, chasing your kids around, or trying to keep brain fog at bay – creatine supports energy production, improves recovery, and sharpens your thinking. Even endurance athletes, office workers, and biohackers are getting in on the action. One study found that creatine enhanced oxygen consumption and reduced fatigue during long bouts of aerobic exercise . Put simply: creatine helps you show up as the best version of yourself, wherever life takes you. Reason 4: You’ve got options now Here’s the good news – the supplement industry is finally catching up. Gone are the days of industrial-sized tubs and confusing dosing instructions. At Innermost, we’ve reimagined creatine in a way that’s clean, purposeful, and fits into real life. At innermost, you’ve got two simple options: The Power Booster – our pure, pharmaceutical-grade creatine monohydrate. Zero additives. Just high-quality creatine in its most effective form.The Strong Protein – our intelligent protein blend for strength and recovery, with creatine built-in alongside nootropics, anti-inflammatory ingredients, and functional adaptogens. One blend, multiple benefits. Both options are designed for people who care about their health, performance, and clarity – not just their biceps. FINAL THOUGHTS Creatine isn’t new. But the way we understand it - and who it’s for - absolutely is. It’s not just about muscle. It’s about mood. Memory. Mental sharpness. Movement. And supporting your body through every season of life. Whether you’re lifting, learning, leading, or just looking to feel a little more like yourself again - creatine could be one of the smartest additions to your daily routine.
Read more
The Dangers of Silica

The Dangers of Silica

Ever opened a sachet of hydration powder, only to have a puff of dust cloud waft up into your nostrils? You're not imagining it. Most electrolyte drinks on the market contain silica - a synthetic anti-caking agent added to keep powders dry, free-flowing, and easy to manufacture at scale. It’s one of those behind-the-scenes ingredients that doesn’t need to be there… unless your priority is speed and profit margins, not people. Let’s break this down. What is silica? Silica (aka silicon dioxide) is a compound found in sand, quartz, those little sachets that come with new shoes, and yes - in many processed foods and supplement powders. In this industry, it’s added to prevent clumping and help powders flow smoothly and zip through high-speed packaging machines. It’s not added for your health. It’s added for efficiency.  And here’s the thing: silica is not inherently dangerous when eaten in small quantities — it occurs naturally in some foods, after all. But when it’s inhaled, it’s a whole different story. Let’s talk about silicosis Silicosis is a serious lung disease caused by breathing in fine particles of silica.  Many of these powders are so bone-dry and ultrafine that you can’t help but inhale a bit when you open a sachet. And while regulators have deemed it “safe” for consumption, they’re not telling you what happens when you’re breathing that dust in day after day. We think it matters. Why it’s used anyway (and why we don’t). Silica makes life easier for big manufacturers. When a powder is dry and ultra-fine, it runs like a dream through industrial machinery. That means more sachets filled per minute, fewer machine stoppages, and higher production yields. In other words: cheaper, faster, more profitable. It’s what most brands do - especially the ones backed by big investors who demand a return on their money. That’s just the way it works. Innermost is proudly independent. Something we don’t talk about often enough is that we’re 100% self-owned. No outside investors. No pressure to cut corners to meet someone else’s margin goals. That means we get to put your health - not shareholder value - first. We created The Hydrate Blend to be 100% natural, functional, and free from synthetic fillers. No nasties. No shortcuts. And absolutely no silica. Yes, it might cost a little more than the cheapest stuff on the market - but it’s better for your body, and your lungs. Let’s call it what it is. Most people will never think twice about inhaling the powder that wafts up out of their electrolyte powder. But we do. Because we know the supplement industry loves to hide behind shortcuts and call it innovation. Loves to throw in cheap ingredients because they’re easier - not because they’re better. Loves to race to the bottom on cost while pretending they’re leading on health. That’s not us. That’s never been us. We’re not here to cut corners. We’re here to raise standards. And sometimes that means doing things the hard way - like formulating a hydration product without any silica in it, knowing full well it’ll be way harder to do. But your health is worth the effort.
Read more