How much BCAA/day

[bbmarc]

I used to take ~6g/day

I just bought Ultimate Nutrition BCAA 12,000 powder and the recommended dose dose is also 6g/day

However, the guy at the supplement store told me that I should take ~20g BCAA/day.

I went on bb.com to confirm this and effectively it says that BCAA dosage should be of .44 g BCAA per kg of lean bodyweight.: bb.com article (see dosage section).. Formula:

So a 220 lb individual with 10% body fat would use this formula:

220 lbs (total weight) - 20 lbs (body fat in lbs)= 200 lbs / 2.2= 90.91 kg (weight in kg) X .44g = 40 grams BCAA per day.

My weight is 168.4lbs and my bodyfat is 26.9lbs. So using the formula from that article, I should take 28g/day of BCAA.

So what should I do ?:
Keep with the recommended 6g/day
go with the store staff recommended 20g/day
go with the bb.com article recommended 28g/day ?

Thanks

[outofmymindf]

I don't think that BCAA supplementation is needed except before and after a workout. Keep in mind that most of the BCAAs you get will most likely come from food, and as long as you are getting enough protein from quality sources, you should already be getting a good amount of BCAAs. There are websites which list the amino acid content of various foods.

[quank]

10g pre/10g post