General Dosage
5-10 g before, during, or after exercise (2:1:1 ratio)
Maximum dose: 20 g/day is commonly used; no formal upper limit
BCAAs (Branched-Chain Amino Acids) Dosage Guide
Evidence:Moderate
·
This content is for informational purposes only and does not constitute medical advice. Statements about dietary supplements have not been evaluated by the FDA and are not intended to diagnose, treat, cure, or prevent any disease. Individual results may vary — consult your healthcare provider before starting any supplement. Full disclaimer
Dosage Recommendations
General recommendation: 5-10 g before, during, or after exercise (2:1:1 ratio)
Timing: Before, during, or after training; most popular as an intra-workout drink
Dosage by Condition
Muscle recovery
10-20 g daily around trainingModerate
Fasted training
5-10 g before workoutModerate
Endurance fatigue
5-10 g during prolonged exerciseEmerging
| Condition | Recommended Dose | Evidence |
|---|---|---|
| Muscle recovery | 10-20 g daily around training | Moderate |
| Fasted training | 5-10 g before workout | Moderate |
| Endurance fatigue | 5-10 g during prolonged exercise | Emerging |
Upper limit: 20 g/day is commonly used; no formal upper limit
Timing & Absorption
Before, during, or after training; most popular as an intra-workout drink
Can be taken with or without food.
References
- ReviewWolfe 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
- RCTHowatson G, Hoad M, Goodall S, et al. (2012). Exercise-induced muscle damage is reduced in resistance-trained males by branched chain amino acids. Journal of the International Society of Sports Nutrition. DOI PubMed