What are branched-chain amino acids’ main benefits?

The main benefit of BCAAs are their ability to enhance muscle growth and alleviate muscle fatigue. Studies found that supplementing with BCAAs alone does not provide an optimal muscle protein synthesis response, as all essential amino acids are required for muscle protein synthesis.^[1][2] There seems to be a role for BCAA supplementation in increasing muscle protein synthesis if they are taken along with a meal that has an adequate amount of essential amino acids.^[2] However, there is no evidence that BCAA supplementation enhances muscle strength or hypertrophy when adequate protein requirements are met.^[3] BCAA supplementation for fatigue may be beneficial, based on a meta-analysis of BCAA effects on markers of muscle damage. The results found that BCAA supplementation reduced muscle damage and muscle soreness after exercise, but may not speed up the recovery of muscle performance.^[4]