BCAA stands for branched chain amino acids which are the amino acids leucine, isoleucine and valine. BCAAs are taken up directly by the muscles instead of having to be metabolized by the liver, they are a good way for protecting muscles from getting broken down during exercise and for building muscles after exercise.
There have been numerous studies on BCAAs that have shown that they can reduce muscle breakdown, reduce muscle soreness and help improve your recovery during hard training periods.
There are no side effects to BCAAs.
Should you supplement with them, you can add them to your diet but don’t expect that they will put muscle on your frame, with all these supplements they can aid you in your quest to build more muscle but they will not do it for you, it takes a good nutritious diet, a good routine and sleep so you can recover. Once you have got the basics right then you should start looking at whether you wont to include these supplements into your diet.
If you do then you should take between 3 to 5 grams in the morning, before and after you exercise.