Isoleucine
Best for
Build stronger muscles
Large effect, needs confirmation · 30 g/day for 52 weeks · 1 study , n=32
2 papers · 1 claim · 6 outcomes scored · 1 positive
Outcomes
What isoleucine actually does, by outcome
Each row is one outcome with effect size, evidence base, the dose that worked in trials, and time to first effect. Magnitude tiers come from native-unit MCID where available, Cohen's d otherwise.
Outcome Effect size Evidence Dose Weeks Rank
Build stronger muscles Large effect, needs confirmation
Higher one-rep max, stronger grip, and more force from every muscle group.
1 RCT n=32 30 g 52 wk
1 RCT
n=32
30 g
52 wk
—
| Outcome | Effect | Evidence | Dose | Weeks | Rank |
|---|---|---|---|---|---|
| Build stronger muscles Large effect, needs confirmation | | 1 RCT n=32 | 30 g | 52 wk | — |
Sources
- 1. Which of the branched-chain amino acids increases cerebral blood flow in hepatic encephalopathy? A double-blind randomized trial. (2018) ↑
- 2. The Impact of a Large Bolus Dose of l-leucine and l-isoleucine on Enteroendocrine and Pancreatic Hormones, and Glycemia in Healthy, Inactive Adults. (2019) ↑
Generated August 14, 2026