THE TRUE STRENGTH OF BCAAs The Branched Chain Amino Acids Leucine, Isoleucine and Valine are valued for their anabolic and anti-catabolic properties. Used in the 211 ratio before andor during endurance exercise, they may help spare muscle tissue. Used after strength training, BCAAs help kick-start protein synthesis which plays an important role in muscle growth. We included 5 grams of glutamine because this conditionally essential amino acid may help support recovery after intense exercise.