BCAAs belong to the exogenous amino acids, which are the ones that the body itself cannot synthesize and must receive them from food. They represent almost 40% of the human muscle mass, and are therefore one of the most frequently occurring amino acids in this tissue.
BCAAs accelerate muscle repair and growth, reduce fatigue and muscle weakness, and support regeneration. In addition, the BCAAs can be used as an alternative energy source when muscle glycogen is depleted. For this reason supplementation can limit the loss of these amino acids from the muscles, which directly contributes to the increase in energy available in the muscles.
Studies on the efficacy of BCAAs have used in experiments the dosage from 3 to 20 g of the formulation. In practice athletes most often use servings ranging from 7 to 20 g – hence the assumption that 10 g of BCAAs per day is the optimum amount to have the proper effect in the body. Also note that most common products contain about 0.8 g of pure amino acids for 1 g of the formulation.