Fitness trainer Nitesh Soni claims a common ORS (oral rehydration solution) with lemon juice is as effective as expensive BCAA supplements for muscle growth and recovery. However, experts disagree if you are a professional athlete. BCAAs are essential amino acids for muscle building and repair, while ORS with lemon replenishes electrolytes and provides some energy. BCAA supplements might be better for endurance athletes, while ORS with lemon can suffice for casual exercisers or those with a balanced diet. A balanced diet with protein sources is key for muscle health, and consulting a nutritionist can help determine the best approach.