The recommended BCAA dosage for all people regardless of exercise level and goals is 85 mg BCAAs per kg of body weight per day. That is, someone who weighs 60 kg needs to take 85×60 = 5100mg (5.1 g) amino acids BCAA per day. View the BCAAS daily amino acid intake calculator for pounds

Several studies indicate that it does not matter when BCAA’s amino acids are taken but their total daily intake. The high concentration of BCAA’s amino acids in our body gives “metabolic signals” to start protein synthesis (anabolic processes). Something very important according to research is that although BCAAs boost anabolic processes in our body if there is not enough concentration of all the essential amino acids (EAA’s) it is practically impossible to make adequate protein synthesis. So, if you want to see benefits from BCAA’s you will only achieve this by getting adequate amounts of all 9 essential amino acids, either through diet (high protein) or supplements.

Recent research suggests that a good proportion of BCAA’s amino acids are

VALINE -ISOLEUCINE-LEUCINE

2:1:2

They help with both. In muscle growth by activating the anabolic metabolic pathways responsible for protein synthesis. However, in order to increase muscle mass by taking BCAA’s amino acids, the person must at the same time receive a sufficient amount of protein, a sufficient amount of all the necessary amino acids EAA’s, exercise with resistance or weights, and not be in a calorie deficit. To find the maintenance calories you can use the Basic Metabolic Rate & Daily Calorie intake computer ⚡

To find out how much protein you need to gain muscle mass use the Protein Intake Calculator for people who work out with weights or resistance 💪🏾

They help in recovery and specifically in the feeling of soreness (DOMS). In a small-scale study of 20 people, those who received BCAAs had lower levels of “soreness” after eccentric weight training, 48 and 72 hours after training.

There are no known or proven side effects with BCAAs. The American Institute of Health recommends a safe limit of 10-20 g of BCAAs per day either through supplements or through protein consumption. Even if one consumed 20 g extra it would be within safe limits (according to the American NIH) as each body has different needs (weight, exercise, etc.). However, there are research and scientific publications according to which excessive intake of BCAAs supplements for a long time causes an imbalance of amino acids in the body, which leads to a reduced synthesis of neurotransmitters, mainly serotonin. Decreased serotonin is responsible for bad mood, increased appetite and overeating.