We favour using essential amino acids, to just bcaa, as there is literature to suggest a potential benefit of increased muscle protein synthesis, and offsetting muscle protein breakdown. This isn’t to say that bcaa can’t pose potential benefits, and absolutely have their place, it may simply be prudent to use essential amino acids.
We have used a high dose of leucine, as this is the main amino for stimulating m-Tor, which plays a large role in muscle protein synthesis.
Taking 2 servings during a training session will suffice perfectly if have taken in a protein rich pre workout meal and then following training again take in a protein rich post workout meal. If at times meal timings become a little further from around 90 minutes pre and 60 minutes post workout, then use 3 servings during the session. This will aid in recovery , which will in turn ensure increased performance in subsequent training sessions.