General Dosage
5-10 g BCAAs in a 2:1:1 ratio (leucine:isoleucine:valine) before or during exercise
Maximum dose: 20 g/day; higher doses are safe but wasteful
BCAAs (Branched-Chain Amino Acids) Dosage Guide
This content is for informational purposes only and does not constitute medical advice. Consult your healthcare provider before starting any supplement. Full disclaimer
Dosage Recommendations
General recommendation: 5-10 g BCAAs in a 2:1:1 ratio (leucine:isoleucine:valine) before or during exercise
Timing: Before or during exercise; timing matters less if adequate protein is consumed throughout the day
Dosage by Condition
| Condition | Recommended Dose | Evidence |
|---|---|---|
| Fasted training | 5-10 g before/during exercise | Moderate |
| Muscle soreness (low protein diet) | 5-10 g before exercise | Moderate |
| Endurance exercise (central fatigue) | 5-10 g during exercise | Emerging |
Upper limit: 20 g/day; higher doses are safe but wasteful
Timing & Absorption
Before or during exercise; timing matters less if adequate protein is consumed throughout the day
Can be taken with or without food.
References
- Wolfe RR (2017). Branched-chain amino acids and muscle protein synthesis in humans: myth or reality?. Journal of the International Society of Sports Nutrition. DOI PubMed
- Shimomura Y, Inaguma A, Watanabe S, et al. (2010). Branched-chain amino acid supplementation before squat exercise and delayed-onset muscle soreness. International Journal of Sport Nutrition and Exercise Metabolism. DOI PubMed
- Blomstrand E (2006). A role for branched-chain amino acids in reducing central fatigue. Journal of Nutrition. DOI PubMed