If you’re curious about the muscle-building effects of Branched-Chain Amino Acids but worried about the dangers of taking too many BCAAs, then you’ve come to the right place. We’ll tell you exactly how many BCAAs per day you should take to ensure stronger muscles while avoiding the side effects of overconsumption. If you’re a gym goer like me, you might have asked yourself, can overconsumption of BCAAs lead to health problems?
And the short answer is yes!
BCAAs can cause side effects such as fatigue, nausea, increased insulin resistance, and liver damage when taken in excess. Athletes should take at least a daily dose of 91 milligrams per pound of body weight to support muscle protein synthesis.
For an in-depth look at vegan BCAA supplements and an analysis of how much is too much, keep reading. We have all the information you need to safely take BCAAs and gain muscle faster than your gym friends. But first of all, let us understand what we’re dealing with.
What are BCAAs?
Branched-Chain Amino Acids, or BCAAs, are three essential amino acids that play a crucial role in muscle development and recovery.
They’re called "branched-chain" because of their unique chemical structure. BCAAs are an important component of muscle tissue and are considered essential because the body cannot produce them on its own.
You can only obtain Branched-Chain Amino Acids through diet or supplementation.
What are Branched-Chain Amino Acids made of?
Branched-Chain Amino Acids (BCAAs) are made up of three essential amino acids: leucine, isoleucine, and valine. These three amino acids are known to stimulate protein synthesis and play a crucial role in muscle development and recovery.
What is too much BCAA?
The good news is, there is no universally established or officially recommended upper limit for Branched-Chain Amino Acids (BCAAs) intake. But that doesn’t mean you should overconsume without understanding what’s generally recommended.
If we look at the table below, we can determine exactly how much BCAA you should take based on your body weight.
|
Body Weight |
Recommended Amount of BCAAs (per day) |
|
100-125 lbs |
9.1-11.3 g |
|
150-175 lbs |
13.6-15.9 g |
|
200-225 lbs |
18.2-20.4 g |
|
250-275 lbs |
22.7-25 g |
But this still doesn’t answer the question: how much BCAA is too much?
The appropriate amount of BCAAs required depends on several factors, including an individual's age, weight, activity level, and overall health status.
Many professional athletes take much higher doses of BCAAs than the recommended amount before a gym session to ensure maximum gains.
We recommend you consult with a healthcare professional before starting any new supplement regimen, including BCAA supplementation.
Can BCAAs be harmful if taken in excess?
According to a study released on the PubMed.gov website in December 2012, studies have shown that we should probably avoid taking more than 600 mcg of Branched-chain amino acids (BCAA’s) per day as a conservative estimate.
What are the negative side effects of excessive BCAA intake?
While BCAA supplementation is generally safe, studies show that BCAAs taken in large amounts may result in health problems.
For example, excessive use of BCAAs is associated with the following side effects:
- Fatigue
- Loss of coordination
- Nausea
- Headaches
- Increased insulin resistance
- Type 2 diabetes
- Liver disease
To avoid these side effects and health conditions, we need to make sure we’re consuming the right amount of BCAA to support muscular health without risking an overdose.
Anyone experiencing side effects of bcaas should lower or stop their intake and consult with a doctor for medical advice.
Final thoughts
Taking BCAAs can be an effective way for gym-goers to increase muscle protein synthesis and reduce the time to recover from muscle damage.
However, we need to make sure we’re consuming the right amount of BCAA to experience results and avoid unwanted side effects.
That’s why FuelOrganics offers a high-quality vegan BCAA supplement. designed to provide our bodies with the superior branch chain amino acids necessary for muscle health.
For more information on how BCAAs support muscle growth and recovery, check out some of our other articles:
Trusted sources
- VanDusseldorp, T. A., Escobar, K. A., Johnson, K. E., Stratton, M. T., Moriarty, T., Cole, N., McCormick, J. J., Kerksick, C. M., Vaughan, R. A., Dokladny, K., Kravitz, L., & Mermier, C. M. (2018). Effect of Branched-Chain Amino Acid Supplementation on Recovery Following Acute Eccentric Exercise. Nutrients, 10(10), 1389. https://doi.org/10.3390/nu10101389
- Pencharz PB, Elango R, Ball RO. Determination of the tolerable upper intake level of leucine in adult men. J Nutr. 2012 Dec;142(12):2220S-2224S. doi: 10.3945/jn.112.160259. Epub 2012 Oct 17. PMID: 23077191.
- Food supplements - High intake of isolated branched-chain amino acids can lead to health impairments (2019). Bundesinstitut für Risikobewertung. DOI 10.17590/20200929-110412