General Dosage
6-12 g daily, taken around training or between meals
Maximum dose: Up to 20 g/day used safely; higher doses offer diminishing returns for MPS
EAAs (Essential Amino Acids) Dosage Guide
Evidence:Strong
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Dosage Recommendations
General recommendation: 6-12 g daily, taken around training or between meals
Timing: Before, during, or immediately after training; between meals as a protein supplement
Dosage by Condition
Muscle protein synthesis
6-12 g post-exercise or between mealsStrong
Fasted training
6-10 g before/during exerciseModerate
Elderly muscle preservation
6-15 g daily in divided dosesStrong
| Condition | Recommended Dose | Evidence |
|---|---|---|
| Muscle protein synthesis | 6-12 g post-exercise or between meals | Strong |
| Fasted training | 6-10 g before/during exercise | Moderate |
| Elderly muscle preservation | 6-15 g daily in divided doses | Strong |
Upper limit: Up to 20 g/day used safely; higher doses offer diminishing returns for MPS
Timing & Absorption
Before, during, or immediately after training; between meals as a protein supplement
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
- RCTBorsheim E, Tipton KD, Wolf SE, Wolfe RR. (2002). Essential amino acids and muscle protein recovery from resistance exercise. American Journal of Physiology-Endocrinology and Metabolism. DOI PubMed