BCAAs stimulate the building of protein in muscle and possibly reduce muscle breakdown.
Increase muscle growth. One of the most popular uses of BCAAs is to increase muscle growth.
Research has shown supplemental BCAA intake to be safe for healthy adults in doses of 4-20 g per day, with prolonged intake one week or more showing greater benefits than acute (short term) intake. Aim for 2-3g leucine between meals, before, during or after workouts to maximize muscle protein synthesis.