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.
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.
|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|
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|
|R1 Train BCAAs||7g|
|Edge Peak BCAA EAA||5g|
|Xtend Elite Pre||7g|
See the full list of products containing branched chain amino acids.
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
Decrease Protein Breakdown
Increase Muscle Mass
Maintain Muscle Mass During Weight Loss
Reduce Muscle Damage
Reduce Muscle Soreness
|7.3g||4x per day||29.2g|
|3.2g||3x per day||9.6g|