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What is the best ratio for BCAA?

Jun 06, 2021

You must have found that the BCAA supplement with different amino acid ratios in the market, for example, 2:1:1, 4:1:1,8:1:1, 10:1:1,and even 9:5:6. but waht is the best ratio for BCAA?

BCAAs aid in energy and even fat loss, but the main benefit of BCAAs is their ability to boost muscle growth. Many products bump up the ratio much higher in favor of leucine, with some coming in at an 8:1:1 ratio and some hitting a 10:1:1 ratio. Many people assume that, given leucine's critical role in muscle growth, a supplement with a 10:1:1 BCAA ratio is five times better than one with a 2:1:1 ratio. But, before you go spend your hard-earned cash on these supposedly superior BCAA powders, hear me out. Some products even suggest you forgo the other two BCAAs and just take leucine. That is a big mistake. Scientists from Baylor University gave college-aged men either a leucine supplement, a 2:1:1 BCAA supplement, or a placebo before and after a leg workout.They discovered that while leucine increased MPS after the workout better than the placebo did, the mixed BCAAs increased protein synthesis even better than leucine and the placebo. That's one reason for sticking with a 2:1:1 ratio (or something close to it) when supplementing with BCAA powder.

Another reason to use a 2:1:1 BCAA supplement is to increase energy and lessen fatigue. BCAAs are used directly by muscle fibers as a fuel source. This is especially true during intense exercise, such as weight training. More importantly, the BCAAs help reduce fatigue during workouts. This comes down to the role that valine plays in the body.

For these reasons, 2:1:1 ratio of leucine to isoleucine and valine is recomended when supplementing with BCAAs before, during, and/or after training.