BCAA supplementation, especially for those who do not get enough protein through their diet, may increase protein synthesis and muscle growth over time. It is also shown to decrease fatigue and soreness during and after athletic training and/or exercise.
Recommended dosage generally vary between 3 grams to 10 grams daily. BCAAs may be more effective when taken before or after workouts and meals.
BCAAs are shown to be safe for most people when used for up to six months.