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BCAA Supplement Dosage || Do BCAA Supplements Work - Importance of BCAA during Exercise & More


BCAA Supplements

We will discuss below points

  • Do BCAA Supplements Work
  • Importance of BCAA during Exercise
  • How Much BCAA Do You Need
  • BCAA Dosage for Women
  • BCAA Dosage for Men
  • Right Time to Consume BCAA
  • Q & A

BCAAs are proteins and perform the same function as any other protein in our body. BCAA supplements are mostly for people involved in intense athletic exercises or weight lifting. They need quick protein synthesizers to improve their performance and fasten the recovery process.

BCAA supplements come in pill or powder form. You can consume BCAA with other supplements such as glutamine and creatine. Supplements are a great way to get the required nutrients immediately. However, please note that supplements are often under scrutiny for their harmful ingredients.

Do BCAA Supplements Work?

Research shows that there is no evidence that amino acids like BCAA when taken in the form of supplements work better than the ones derived from food. BCAA supplements may reduce muscle soreness and enhance your performance in the gym, but a well-balanced diet rich in protein does the same work.

Whole food protein may be better than any supplement. Food not only contains protein but is rich in other essential nutrients as well. Most importantly, you know what you are consuming and are safe from the side effects of the supplements.

If you are meeting your daily protein requirement, there is no need for additional BCAA supplements. However, if you do decide to take BCAA supplements, there are no great side effects of it either. Consult your Nutritionist first; Check the Company, read the label well for its ingredients and Nutritional values before buying your supplement.

Importance of BCAA during Exercise:

  • BCAA provide an essential fuel source to the muscles during exercise. They enhance muscle performance and provide strength to the body during intense workouts.
  • It reduces muscle soreness and damage caused during exercise.
  • It reduces fatigue during exercise by keeping tryptophan away from the brain.
  • Promotes muscle building post-exercise by stimulating protein synthesis.
  • It provides energy to your muscles during prolonged exercise
  • Boosts immunity and helps the body to recover quickly

How Much BCAA Do You Need?

Here we are talking about BCAA supplements and their daily dosage. Depending on your workout regime, your daily dosage should be 5-10 grams per day.

BCAA Dosage for Women

Females following a normal gym schedule should stick to 3-5 grams a day. In simple words, you can take BCAA powder once or twice a day. You can take up to 12 grams a day if you are into rigorous training. Divide your intake into 4-5 serves in a day.

BCAA Dosage for Men

The recommended dosage for men can be 15-20 grams in a day. If you are not exercising strenuously, you can stick to it two times a day. If you are an athlete, you can increase your dosage per day to 6-8 serves of 5 gm each.

Right Time to Consume BCAA

BCAAs can be taken before, during, or after the workout. BCAAs rapidly increase amino acid levels in our blood, promote protein synthesis and prevent muscle breakdown. When taken before the workout, they provide extra energy to perform and post-workout they help the muscles to recover. You can also take BCAA in between meals if your protein intake through diet is less.


BCAAs are essential for people engaged in high-intensity training or prolonged workouts. You can take BCAAs if you are on a restricted diet and are unable to fulfil your daily protein requirement. 4-10 grams of BCAA dosage is healthy for normal adults even if they do not work out or engage in rigorous physical activities.

If you lead a completely sedentary lifestyle, taking BCAA supplements is not a good choice. Rather, try to take in BCAA from your food. Various vegetarian and non-vegetarian food options are a rich source of BCAAs. There are plenty of benefits of taking BCAAs, but supplements may not be for you. You can derive all the benefits of BCAA supplements from a well-rounded diet as well.

Frequently Asked Questions (FAQs)

Q. Are BCAA supplements good?

The body can not produce BCAA. So, one can get it from diet or supplements. Its supplements may not be good for people who lead sedentary lifestyles. However, they help reduce muscle soreness during strenuous workouts. Coupled with the right diet, BCAA supplements taken additionally as per prescribed dosage may help protect against muscle damage and speed up muscle recovery.

Q. Does BCAA help in quick weight loss?

A. It prevents muscle loss. BCAA helps you to work out longer and therefore, lose more fat without losing muscle mass. Also, it keeps you energetic and reduces sugar and junk food cravings. It increases protein synthesis, which helps you during workouts. It reduces the level of serotonin in the body, which helps to keep focus during training. To sum it up, it is great for gym-goers or people engaged in high-intensity physical activity, as it aids fat loss. Thus, one gets a leaner and toned body faster.

Q. How much BCAA should one consume in a day?

A. 5-12 grams of it is adequate for a sedentary to regular lifestyle need. However, for gym-goers, athletes, or people who are into active cardio workouts, 10-20 grams are required on a daily basis. For the former, a balanced diet can provide the right amount of BCAA. Anything over and above, it is good to add supplements from reputed brands.

Q. Are there any side effects of BCAA?

A. If it is consumed in large quantities without guidance, it may increase the risk of increased insulin resistance which may lead to type 2 diabetes. Other common side effects are nausea, dehydration, headache, fatigue, and sleeplessness. Studies show that people with liver ailments, kidney disease, heart disease, and who drink excessive amounts of alcohol, can develop complex health risks with BCAA supplements.

Q. Is BCAA good only for those going to the gym?

A. It is good for everyone. A healthy diet rich in protein provides the daily requirement of BCAA. For people who are engaged in strenuous physical exercise, BCAA supplementation is recommended. It helps to prevent muscle damage, soreness and ensures quick muscle recovery while curbing cravings and increasing energy during a workout session.

Prathik P
PAT Fitness

Are BCAA supplements good, BCAA Supplements Dosage, Do BCAA Supplements Work, Importance of BCAA during Exercise, Does BCAA help in quick weight loss

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