{"id":24,"date":"2025-01-22T14:35:00","date_gmt":"2025-01-22T14:35:00","guid":{"rendered":""},"modified":"2025-04-27T18:16:11","modified_gmt":"2025-04-27T18:16:11","slug":"the-dosage-of-bcaa","status":"publish","type":"post","link":"https:\/\/fitmia.fi\/?p=24","title":{"rendered":"The Dosage of BCAA"},"content":{"rendered":"

The
\nBCAA dosages used in the studies vary greatly. In some cases, standard dosages
\nhave been used, e.g. 6-2000 mg\/day, while in others the dosage is determined by
\nbody weight, 60-450 mg\/kg\/day. The effects of BCAA supplementation have been
\nobserved mainly on muscle damage, soreness, fatigue and morbidity. For closer
\ninspection, I selected controlled, randomized trials and a couple of
\nmeta-analyses\/literature reviews. Remarkably, the dietary supplement used in
\nthe studies contained leucine, isoleucine and valine in a ratio of 2:1:1. Some
\nstudies emphasized the effects of leucine and estimated it to be the main
\ncontributor to the results. Naturally, there is great variation between the
\nstudies, which is due to, for example, the test subjects’ training status,
\ndifferent doses, duration, training method, time of taking the dose and
\nnutrition. Here I will briefly explain first the background and purposes of the
\nstudies, the BCAA dosages used, and finally my own conclusions on the
\nappropriate dosage for athletes\/exercisers.<\/span><\/p>\n

<\/a><\/div>\n

<\/o:p><\/span><\/p>\n

Post-exercise
\nmuscle soreness (DOMS = delayed onset muscle soreness) has generally been
\nassumed to be associated with smaller ones. Weber et al. In fact, et al. (2021)
\nlooked at BCAAs as a treatment for mild to moderate exercise-induced muscle
\ndamage. In the study, BCAA doses were 255 mg\/kg\/day.  <\/span>In this analysis, no additional benefit was
\nfound at higher doses in the treatment of muscle damage. Similar effects on
\nmuscle soreness were also observed with Nosaka et al. (2006) study. In it,
\nsubjects consumed a mixture of amino acids before and after a stress test for
\nfour days in two doses per day. The mixture contained 3.6 g of amino acids, of
\nwhich 37% BCAAs. The supplement clearly reduced muscle soreness after exercise.<\/o:p><\/span><\/p>\n

BCAA
\nsupplementation at a dose of 77 mg\/kg body weight prior to exercise increased
\nintracellular and arterial BCAA levels during exercise, according to MacLean et
\nal. (1994) in research. This led to the inhibition of the breakdown of muscle
\nprotein, that is, the prevention of the catabolic state. Coombes &
\nMcNaughton (2000) used BCAAs up to 12 g\/day for two weeks, plus an additional
\n20 g before and after the stress test. This was found to moderate the increase
\nin factors indicating muscle decompression several days after exercise. <\/o:p><\/span><\/p>\n

The
\nprevalence of symptoms and factors of infection reported by athletes was
\nstudied by Bassit et al. (2000). Athletes were allowed to drink and eat
\nnormally, but received BCAAs or placebo 30 days before the competition and for
\na week after the event. BCAAs were administered 6 g (60% L-leucine, 20%
\nL-valine, and 20% L-isoleucine) twice daily after each exercise for the first
\n30 days. In addition, athletes received a single dose of 3 g 30 minutes before
\nthe triathlon and once a day in the morning during the first week after the
\ntest. In this study, the incidence of infections and symptoms experienced were
\nlower in athletes who received BCAA-supplements. <\/o:p><\/span><\/p>\n

Hormoznejad
\n(2019) et al. Based on the meta-analysis, BCAAs had no effect on CNS fatigue in
\nthe studies, however, a significant reduction in lactate levels and a
\nbeneficial effect on fatigue agents, energy metabolites and muscle analgesics
\nwere observed. Dosing ranged from 6 to 42.6 g\/day. <\/o:p><\/span><\/p>\n

After
\nstudying the effects of two different doses of BCAAs (200 mg and 450 mg\/kg body
\nweight) on football players, Payam et al. et al. (2013) found that the results
\ndid not suggest that the two dose sizes had differences in terms of muscle
\ndamage and soreness during resistance training. 
\n<\/span><\/o:p><\/span><\/p>\n

Khemtong
\net al. Based on meta-analyses (2021), different results on post-exercise
\nresponses may suggest that BCAA supplementation would mitigate muscle damage
\nand relieve muscle pain after resistance training. Doses were either 0.20 –
\n1.76 g\/kg body weight or 12 – 260 g\/day. Nine studies were included, two of
\nwhich had a 3:1:2 ratio of BCAAs, leucine, isoleucine and valine, while the
\nothers had the most commonly used 3:1:1. <\/o:p><\/span><\/p>\n

Kim
\net al. The results of a 2013 study show that supplemental BCAA can reduce
\nmuscle damage associated with endurance training. The study dose was <\/span>80 mg\/kg body weight.<\/o:p><\/span><\/p>\n

Table
\n1. Concentration of portions used, rounded in g\/day (or one decimal). <\/o:p><\/span><\/p>\n\n\n\n\n\n\n\n\n\n\n\n\n
\n

Dosage<\/o:p><\/span><\/b><\/p>\n<\/td>\n

\n

Subject<\/o:p><\/span><\/b><\/p>\n<\/td>\n<\/tr>\n

\n

0,3 g\/kg<\/o:p><\/span><\/p>\n<\/td>\n

\n

Muscle damage\/soreness<\/o:p><\/span><\/p>\n<\/td>\n<\/tr>\n

\n

0,8 g\/kg<\/o:p><\/span><\/p>\n<\/td>\n

\n

Lihaskatabolia<\/o:p><\/span><\/p>\n<\/td>\n<\/tr>\n

\n

12 g + 20 g<\/o:p><\/span><\/p>\n<\/td>\n

\n

Lihaskatabolia<\/o:p><\/span><\/p>\n<\/td>\n<\/tr>\n

\n

4 g<\/o:p><\/span><\/p>\n<\/td>\n

\n

Muscle arcane<\/o:p><\/span><\/p>\n<\/td>\n<\/tr>\n

\n

6 g + 3 g<\/o:p><\/span><\/p>\n<\/td>\n

\n

Susceptibility to
\n infection<\/o:p><\/span><\/p>\n<\/td>\n<\/tr>\n

\n

6 – 43 g<\/o:p><\/span><\/p>\n<\/td>\n

\n

Fatigue agents, energy
\n metabolites and muscle analgesics<\/o:p><\/span><\/p>\n<\/td>\n<\/tr>\n

\n

0,2 g &; 0,5 g\/kg<\/o:p><\/span><\/p>\n<\/td>\n

\n

Muscle damage\/soreness<\/o:p><\/span><\/p>\n<\/td>\n<\/tr>\n

\n

0.2 – 1.8 g\/kg or 12 –
\n 260 g<\/o:p><\/span><\/p>\n<\/td>\n

\n

Muscle damage\/soreness<\/o:p><\/span><\/p>\n<\/td>\n<\/tr>\n

\n

0,08 g\/kg<\/span><\/o:p><\/span><\/p>\n<\/td>\n

\n

Muscle damage\/soreness<\/o:p><\/span><\/p>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

 <\/o:p><\/span><\/p>\n

In
\nconclusion, according to current studies, lower doses of BCAA supplementation
\nproduce as good results as higher doses. In the studies I selected, the lowest
\ndose studied was 0.08 g per kilogram of body weight, or about 4 g related to
\nendurance training, while for resistance training it was 0.2 g per kilogram of
\nbody weight, or about 12 g. I suggest dosing the supplement according to your
\nown weight, in which case e.g. The dose recommendation for a person weighing 60
\nkg could be about 5 g\/day for endurance-oriented, long-term sports, and 12
\ng\/day for weight training. In this case, the corresponding dosage for an
\nathlete weighing 100 kg would be 8 g and 20 g per day. As a rule, it might be a
\ngood idea to schedule the dose just before training and in the days after
\ntraining. <\/o:p><\/span><\/p>\n

In
\norder not to forget the truth, BCAAs can also be obtained from a varied diet
\njust enough, in which case it is not necessary to add a separate amino acid
\npreparation to the diet. Beans, lentils, tofu, tempeh, quinoa, nuts, seeds,
\nmeat, poultry, fish, dairy products and eggs are examples of foods that can
\nalso be eaten to secure the intake of essential amino acids. <\/o:p><\/span><\/p>\n

 <\/o:p><\/span><\/p>\n

References: <\/span><\/h3>\n

Bassit,
\nR. A., Sawada, L. A., Bacuray, R. F. P., 
\n<\/span>Navarro, F. & Costa Rosa, F. L. F. B. P. (2000): The effect of BCAA
\nsupplementation upon immune response of triathletes<\/o:p><\/b><\/span><\/p>\n

Coombes,
\nJ. S. & McNaughton, L. S. (2000): Effects of branched-chain amino acid
\nsupplementation on serum creatine kinase and lactate dehydrogenase after
\nprolonged exercise<\/o:p><\/span><\/p>\n

Hormoznejad,
\nR., Javid, A. Z. & Mansoori, A. (2019): Effect of BCAA supplementation on
\ncentral fatigue, energy metabolism substrate and muscle damage to the exercise:
\na systematic review with meta-analysis<\/o:p><\/span><\/p>\n

Khemtong,
\nC., Kuo, C-H, Chen, C-Y, Jaime, S. J., & Condello, G. (2021): Does
\nBranched-Chain Amino Acids (BCAAs) Supplementation Attenuate Muscle Damage
\nMarkers and Soreness after Resistance Exercise in Trained Males? A
\nMeta-Analysis of Randomized Controlled Trials<\/o:p><\/span><\/p>\n

Kim, D-H, 
\nKim, S-H,  Jeong, W-S &  Lee, H-Y (2013): Effect of
\nBCAA intake during endurance exercises on fatigue substances, muscle damage
\nsubstances, and energy metabolism substances<\/o:p><\/span><\/p>\n

MacLean,
\nD. A., Graham, T. E. & Saltin, B. (1994): Branched-chain amino acids
\naugment ammonia metabolism while attenuating protein breakdown during exercise<\/o:p><\/span><\/p>\n

Mohamad-Panahi,
\nP., Aminiaghdam, S., Lotfi, N.& Hatami, K. (2013): Effects of two different
\ndosage of bcaa supplementation on serum indices of muscle damage and soreness
\nin soccer players<\/o:p><\/b><\/span><\/p>\n

Nosaka,
\nK., Sacco, P. & Kazunori Mawatari, K. (2006): Effects of amino acid
\nsupplementation on muscle soreness and damage<\/o:p><\/span><\/p>\n

Weber,
\nM. G., Dias, S.S., de Angelis, T. R., Fernandes, E. V., Bernardes, A.G.,
\nVinicius Flavio Milanez, Jussiani, E. I. & Paula Ramos, S. (2021): The use
\nof BCAA to decrease delayed-onset muscle soreness after a single bout of
\nexercise: a systematic review and meta-analysis<\/o:p><\/span><\/p>\n

Photo:
\niStock <\/span>(https:\/\/media.istockphoto.com\/id\/870087778\/fi\/valokuva\/urheilulis%C3%A4-kreatiini-hmb-bcaa-aminohappo-tai-vitamiini-mesure-jauheen-kanssa-urheilun.jpg?s=2048×2048&w=is&k=20&c=-KiATnCJjRjmUD0fMQNvq-aB-DtTBtapfd24PDac8ug=)<\/span><\/o:p><\/span><\/p>\n

 <\/o:p><\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

The BCAA dosages used in the studies vary greatly. In some cases, standard dosages have been used, e.g. 6-2000 mg\/day, […]<\/p>\n","protected":false},"author":1,"featured_media":62,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2}},"categories":[1],"tags":[119,124,121,73,75,76,77,105],"class_list":["post-24","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized","tag-bcaa","tag-dosagebcaa","tag-eaa","tag-hypertrophy","tag-muscle-growth","tag-strength-development","tag-strength-training","tag-supplements"],"jetpack_publicize_connections":[],"_links":{"self":[{"href":"https:\/\/fitmia.fi\/index.php?rest_route=\/wp\/v2\/posts\/24","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/fitmia.fi\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/fitmia.fi\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/fitmia.fi\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/fitmia.fi\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=24"}],"version-history":[{"count":2,"href":"https:\/\/fitmia.fi\/index.php?rest_route=\/wp\/v2\/posts\/24\/revisions"}],"predecessor-version":[{"id":83,"href":"https:\/\/fitmia.fi\/index.php?rest_route=\/wp\/v2\/posts\/24\/revisions\/83"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/fitmia.fi\/index.php?rest_route=\/wp\/v2\/media\/62"}],"wp:attachment":[{"href":"https:\/\/fitmia.fi\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=24"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/fitmia.fi\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=24"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/fitmia.fi\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=24"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}