How Much BCAA Per Day?

Factors that may enhance BCAA effectiveness

In a recent review of studies, scientists found that three factors seemed to be important for limiting exercise-related muscle damage through BCAA supplements.

First, you may need to consume a daily dose of at least 91 mg per pound (200 mg per kg) of body weight.

For example, if you weigh 165 pounds (75 kg), you would need to take a dose of at least 15 grams (15,000 mg) of BCAAs daily.

Second, you’d need to continue your BCAA supplement regimen over the long term (more than 10 days) to see significant muscle-protective benefits.

This also means taking the supplement every day instead of only on days that you exercise.

Third, how frequently you take the supplement may be a factor. In other words, splitting your total daily dose into two or more doses, such as before and after exercise, may be beneficial (4Trusted Source).

Lastly, keep in mind that you need more than BCAAs to build muscle protein. There are six other essential amino acids you must consume so your body can make protein. So, including other sources of protein in your diet is crucial (2Trusted Source).

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