BCAA supplements are taken to increase muscle mass and enhance performance during exercise. They are also used to reduce muscle soreness and fatigue usually experienced after workouts. Some people also use BCAA supplements to lose weight. If you want to supplement with branched-chain amino acids, it’s essential to know how much BCAA per day to take. This depends on your individual needs and goals.
How Much BCAA Do We Need Per Day?
Branched-chain amino acids are present in foods such as meat, poultry, and fish. A World Health Organization (WHO) report in 1985 states that an average adult should consume a minimum of 15mg of BCAAs per pound (34 mg per kilogram) of body weight each day. However, according to the latest research, daily requirements may actually be as high as 65mg per pound (144 mg per kilogram) of body weight per day.
Based on these findings, the minimum BCAA intake should be a minimum of 9 grams per day for women, and a minimum of 12 grams per day for men.
Dosage Recommendations for BCAA Supplements
Because exercises and workouts demand greater physical exertion, many people opt to supplement their intake of BCAAs. BCAA supplements are usually taken by fitness enthusiasts, people doing heavy resistance training, and athletes. Most studies observing the benefits of BCAA in trained individuals used supplement doses from 10 to 20 grams of BCAA per day.
BCAA Dosage for Women
Women who follow a light workout schedule can take BCAA supplements once or twice a day, 3 to 5 grams per dose. Those who are into rigorous training can consider taking a slightly higher dose, up to 12 grams per day, divided into four serves in a day (3 to 5 grams per dose). But if you eat a protein-rich diet, you can stick to the normal dosage. If you want to check out the best BCAA for women, click here.
BCAA Dosage for Men
The recommended BCAA dosage for men is anywhere from 10 to 20 grams per day. If your exercise routines and workouts are relatively easy, you can take BCAA supplements twice a day (5 grams each dose). But if you’re an athlete or engage in strenuous workouts, you can consume a 5-gram dose of BCAA up to four times a day.
Safety and Side Effects
In general, taking BCAA supplements is considered safe for most people. However, BCAA supplements aren’t recommended for people with ALS, also known as Lou Gehrig’s disease. Also, individuals with maple syrup urine disease (a rare congenital disorder) should limit their intake of BCAA because their bodies can’t break them down properly.
BCAA supplements may provide benefits in some circumstances, enhancing physical performance and boosting muscle growth. Knowing how much BCAA per day to take can help you achieve your fitness goals while still adhering to safe limits.