BCAA ratio refers to the amount of leucine, isoleucine, and valine present in a BCAA supplement. We need all three BCAAs to build muscles, with a little bit of more leucine. Research shows the best BCAA ratio to be 2:1:1, or 2 parts leucine, and 1 part of each valine and isoleucine. So, if you take 20grams of BCAA, then a 2:1:1 ratio would mean 10gram of leucine and 5grams of both valine and isoleucine.
there's a lot of confusion about which ratio of each amino acid is best. Before we dive into that discussion, here's a quick branched-chain primer.
BCAAs are called branched-chain amino acids because of their structure. Each one has a forked outcropping that resembles a branch. In addition to being special for their structure, they are also special for numerous other reasons.
BCAAs aid in energy and even fat loss, but the main benefit of BCAAs is their ability to boost muscle growth. After all, that's the number one goal for most of us, whether for bodybuilding or overall health. When it comes to building muscle, BCAAs are the most critical amino acids. Of the three, leucine is the MVP. Leucine plays one of the most critical roles in growth signaling.