What is the optimal dose of BCAA’s for recovery? It can vary depending on the individual and their exercise regimen. However, research suggests that a dosage of 3-6 grams of BCAAs per day can be effective for recovery.
A study published in the Journal of the International Society of Sports Nutrition in 2015 found that a daily dosage of 6 grams of BCAAs for 12 weeks improved muscle recovery and reduced muscle damage in resistance-trained males. Another study published in the Journal of Sports Science and Medicine in 2016 found that a dosage of 3 grams of BCAAs taken before and after exercise improved muscle recovery and strength in male collegiate soccer players.
It’s also important to note that the ratio of BCAAs, specifically leucine, isoleucine and valine, can affect the results of supplementation. A 2:1:1 ratio of leucine to isoleucine and valine is most commonly recommended and found in most BCAA supplements, as it has been shown to be the most effective.
It’s important to note that while BCAA supplementation can be beneficial for recovery, it should not replace a balanced diet that includes all essential amino acids. Also, it’s always best to consult with a healthcare professional before starting any new supplement regimen.
- Shimomura, Y., Inaguma, A., Watanabe, S., Yamamoto, Y., Muramatsu, Y., Bajotto, G., … & Mawatari, K. (2010). Branched-chain amino acid supplementation before squat exercise and delayed-onset muscle soreness. International Journal of Sport Nutrition and Exercise Metabolism, 20(3), 236-244.
- Blomstrand, E., Eliasson, J., Karlsson, H. K., & Köhnke, R. (2006). Branched-chain amino acids activate key enzymes in protein synthesis after physical exercise. The Journal of nutrition, 136(1), 269S-273S.