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
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: 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
| 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
- 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
- Borsheim 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
- Paddon-Jones D, Sheffield-Moore M, Zhang XJ, et al. (2004). Amino acid ingestion improves muscle protein synthesis in the young and elderly. American Journal of Physiology-Endocrinology and Metabolism. DOI PubMed