Taking it after the session is outside what was tested
Seven of ten trials found less soreness 24 to 72 hours later, in trained people, at up to 255 mg per kilogram a day, started before the session and not after.
What the study found
The soreness benefit held only in trained people who dosed beforehand
Seven of ten trials found less soreness 24 to 72 hours after a damaging session. The conditions are narrow: trained people, mild to moderate damage, up to 255 mg of branched-chain amino acids per kilogram a day, started before the session, not after. Outside them the review says nothing.
The caveat · The cap is where data stop, not harm
Ten trials is a small base, and the review reports no pooled effect size at all. Soreness is self-reported. The dose ceiling is where the evidence stops, not where a harm begins, and the review is explicit that it cannot speak to anything above it.