Dosing for Branched Chain Amino Acids

When testing the effectiveness of supplements, researchers use specific doses to gauge whether or not an ingredient is effective or ineffective. The Supplement Database includes 18 studies on branched chain amino acids dosing. These studies indicate an effective dose ranges from 1.22 to 29.2 grams per day, the average dose being 12.67 grams per day.

A single study typically tests a specific dose of a supplement against a number of claims. Studies generally come to one of three conclusions: 1) the supplement was extremely effective, 2) the supplement was moderately effective, 3) the supplement was ineffective. The only doses listed on this page are ones which studies found either moderately or extremely effective. Ineffective doses are not shown.

Table of Contents

  1. Simple Dosing Report
  2. Products Containing Branched Chain Amino Acids
  3. Detailed Dosing Report

Simple Dosing Report

The table below lists the effective dose ranges for the claim listed. Click on the claim for more information on how well the supplement works for the specific activity. The detailed report, at the bottom of this page, includes more in-depth dosing data.

Claim Dosage
Overall Dose Range (all claims) 1.22 - 29.2 grams per day
decrease body fat 14 grams per day
decrease protein breakdown 2 - 12 grams per day
improve recovery 20 grams per day
increase strength 14 grams per day
maintain muscle mass during weight loss 14 grams per day
reduce muscle soreness 1.22 - 29.2 grams per day

Products Containing Branched Chain Amino Acids

The following table lists a few of the supplement products from the database which contain branched chain amino acids. For a complete listing, follow the link at the bottom of the table.

Product Name Amount of Branched Chain Amino Acids
triTOR 5g
Original BCAA 3g
Animal Spiked Aminos Amount not listed.
Cell-Tech Next Gen 3g
Xtend Natural Zero 7g

See the full list of products containing branched chain amino acids.

Detailed Dosing Report

The detailed dosing report breaks down how each study rated a specific dose. Additionally, this report also provides daily frequency of a dose.

Note: sometimes, studies may find smaller doses are more effective than larger ones. Rather than focusing on specific numbers, look at the range of effective doses when evaluating how much of a supplement you should take.

The first column (dosage) is the amount of the supplement taken per sitting. The next column (frequency) is the number of times the dosage was taken each day. The third column (daily total) is dosage multiplied by frequency. The final column (effectiveness) is how well that dose worked for the specific claim. Click the icon in the reference column to read the study.

Click the icon in the first column to read the reference study of the dosing information.

This icon is shown next to a dose based on bodyweight. The default bodyweight is 150 pounds. Use the form below to base these doses on a new bodyweight.

Decrease Body Fat

Dosage Frequency Daily Total Effectiveness
14g once daily 14g
7g twice daily 14g

Decrease Protein Breakdown

Dosage Frequency Daily Total Effectiveness
2g once daily 2g
12g once daily 12g

Improve Recovery

Dosage Frequency Daily Total Effectiveness
10g twice daily 20g
5.85g once daily 5.85g

Increase Muscle Mass

Dosage Frequency Daily Total Effectiveness
14g once daily 14g

Increase Strength

Dosage Frequency Daily Total Effectiveness
14g once daily 14g
7g twice daily 14g

Maintain Muscle Mass During Weight Loss

Dosage Frequency Daily Total Effectiveness
7g twice daily 14g

Reduce Muscle Damage

Dosage Frequency Daily Total Effectiveness
5g once daily 5g

Reduce Muscle Soreness

Dosage Frequency Daily Total Effectiveness
5.85g once daily 5.85g
1.22g once daily 1.22g
6.75g once daily 6.75g
7.3g 4x per day 29.2g
3.2g 3x per day 9.6g