BCAAs will serve you best when taken before, and after exercise.
BCAA supplements come in two forms – tablets and BCAA powder. They can be taken up to 3 times a day depending on the serving size and concentration. The powder can be mixed with water, a cordial or sports drink for use during a workout. Tablets are usually swallowed whole with water.
It is difficult to provide an exact dosage that is suitable for everyone; research suggests 0.03-0.05g/kg body weight per hour or 2-4g per hour during exercise and post workout. It is important to follow the manufacturer’s instructions and not exceed the recommended daily dose.