General Dosage
6-12g per serving, 1-3 times daily
Maximum dose: No established upper limit for healthy adults; most studies use up to 40g/day
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: 6-12g per serving, 1-3 times daily
Timing: Before, during, or immediately after resistance training; between meals on rest days
Dosage by Condition
| Condition | Recommended Dose | Evidence |
|---|---|---|
| Muscle building | 10-12g peri-workout | Strong |
| Recovery | 6-10g post-training | Strong |
| Lean mass preservation (cutting) | 6-12g between meals | Moderate |
| Sarcopenia prevention | 3-6g with meals, 2-3x daily | Moderate |
Upper limit: No established upper limit for healthy adults; most studies use up to 40g/day
Timing & Absorption
Before, during, or immediately after resistance training; between meals on rest days
Can be taken with or without food.
References
- Jackman SR, Witard OC, Philp A, et al. (2017). Branched-Chain Amino Acid Ingestion Stimulates Muscle Myofibrillar Protein Synthesis following Resistance Exercise in Humans. Frontiers in Physiology. DOI PubMed
- 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
- 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