BCAAs (Branched-Chain Amino Acids)
Leucine, isoleucine, and valine in a typical 2:1:1 ratio. Bypasses liver metabolism and is rapidly available to skeletal muscle. Primarily used to reduce exercise-induced muscle breakdown and support recovery.
Projected serum levels — 5 g (≈ 5k mg), once daily
Maintenance schedule: 5 g (≈ 5k mg) once daily (oral).
Modeled steady state after ~1 days: peak ≈ 3.6k mg, trough ≈ 27.2 mg body load. Population-based estimate over 15 days for a reference dose at a 70 kg reference body mass — the interactive app scales curves to your doses, timing, and body mass.
Key facts
- Category
- Amino Acid
- Route modeled
- Oral
- Model confidence
- inferred
- Half-life
- 3.2 h
- Common dose
- 5 g (≈ 5k mg)
- Suggested maximum
- 20 g/day
- Reference dose range
- 2.5–20 g (single dose)
- Suggested cadence
- once daily
Research behind this entry
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Branched-chain amino acid supplementation and exercise-induced muscle damage in exercise recovery: a meta-analysis of randomized clinical trials
Meta-analysis of 11 RCTs found BCAA supplementation effective at alleviating exercise-induced muscle damage and reducing delayed-onset muscle soreness, especially when consumed before exercise.
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Branched-chain amino acids and muscle protein synthesis in humans: myth or reality?
Review argues that BCAAs alone cannot maximally stimulate muscle protein synthesis because synthesis requires all essential amino acids; BCAAs are most effective when combined with complete protein sources.
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Effects of branched-chain amino acids supplementation on both plasma amino acids concentration and muscle energetics changes resulting from muscle damage: A randomized placebo controlled trial.
This citation reports a human clinical study involving BCAAs (Branched-Chain Amino Acids). It does not by itself establish a qualified dose, safety profile, efficacy claim, or pharmacokinetic route for this record.
3 published studies referenced in the app, each with a plain-language summary.