Hello, dear readers of my blog! If you are serious about your own health, I suggest you plunge into the world of organic compounds together. Today I will talk about amino acids in food products, a table of which will be attached for convenience in the article. We’ll also talk about the required daily intake for a person.
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What are BCAA's?
There are 20 amino acids in the body which form thousands of different protein chains. Nine of them are classified as essential amino acids , which means that these amino acids cannot be synthesized on their own, but rather are obtained from food or dietary supplements. Three of these nine amino acids are called BCAA . [3]
The abbreviation BCAA comes from the English Branched Chain Amino Acids , which means branched chain amino acids. The term BCAA refers to three essential amino acids, namely leucine, isoleucine and valine . They differ from other amino acids in that they are metabolized not in the liver, but in the muscles. [1]
They also differ in their properties [33]:
- Leucine increases protein synthesis and helps build and repair muscles. It also supports insulin regulation and is one of two amino acids that cannot be converted into sugar.
- isoleucine regulates glucose consumption, allowing energy to be stored in muscles rather than in fat cells
- valine improves brain function, reduces fatigue and serves to prevent protein breakdown
BCAAs are responsible for many tasks in the body , such as protein synthesis, energy production, the formation of other amino acids such as alanine and glutamine, or the regulation of leptin. [2] We will tell you everything about the properties of branched chain amino acids in the following lines of the article.
BCAA: what is it?
Among all the amino acids, there are those that are especially important for the creation of protein. This is BCAA. The abbreviation - Branched-chain amino acids - is translated from English as “branched-chain amino acids”. As already mentioned, this group of amino substances includes leucine, isoleucine and valine. And if we compare it with other amino acids, the structure of BCAA is not a line of elements strung one after another, but a branched structure reminiscent of a tree crown.
The side chain of BCAA is created from one carbon atom and three hydrogen atoms, and this structure, it must be said, is much better suited for the production of new proteins. Why? If only because branched amino acids provide many more options for attaching elements than other amino substances. This means that with the help of BCAA, stronger proteins are created, and the process itself proceeds much faster. And when BCAAs are involved in muscle protein synthesis, the result is thicker, stronger muscle fibers.
Role in the body
And although BCAA is more often remembered in the context of sports nutrition, many scientific studies confirm the benefits of these supplements not only for athletes. Consumption of branched chain amino acids improves concentration, performance and cognitive functions of the brain, enhances short-term memory, prevents fatigue and maintains the functionality of the body. BCAA is useful for people with chronic fatigue or concentration problems. These amino substances slow down muscle atrophy in people bedridden, they are useful after surgery, during recovery from burns or other injuries. During the postoperative period, many patients are given BCAA intravenously. In addition to building cells and repairing tissue, amino acids are necessary for the creation of antibodies, they are part of enzymes and hormones, form RNA and DNA, and are important for transporting oxygen throughout the body. It is also worth knowing that valine accelerates the regeneration of muscle tissue, isoleucine stabilizes sugar levels and increases hemoglobin, and leucine stimulates the secretion of growth hormone.
In medicine, these amino acids are used as a cure for headaches, dizziness, fatigue, depression, and irritability caused by protein deficiency.
Weightlifters, as well as athletes for whom endurance is important (for example, long-distance runners) will undoubtedly experience the benefits of BCAA. BCAA are unique amino acids that are concentrated in the muscles, where they are actually processed into the energy necessary for muscle function.
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Other benefits of BCAA:
- necessary for protein synthesis in general;
- useful for glucose homeostasis (that is, maintaining stable sugar levels in the bloodstream);
- directly regulate muscle protein synthesis;
- improve physical and mental performance;
- serve as “raw materials” for alanine and glutamine;
- regulate the percentage of body fat;
- affect insulin secretion.
What does it give to athletes?
There are different opinions regarding the need for BCAA supplements. The reason for the debate was the fact that amino acids are available in most foods and are also found in whey protein powders. But in some cases this is not enough. First of all, we are talking about bodybuilders and people struggling with excess fat. So, how is the amino acid complex useful for athletes?
BCAA are the most important amino acids for bodybuilding because they can repair muscle tissue. In addition, these three substances have a pronounced synergistic effect (strengthen each other’s abilities). In addition, about a third of the muscles consist of BCAA.
Unlike other amino acids, which are first transported to the liver after entering the body, BCAAs are sent directly to the muscles, where they are used by muscle fibers to repair tissue. By the way, of the three BCAA, leucine is considered the most anabolic, so the presence of this amino acid in the diet is very important for bodybuilders. Valine and isoleucine are called glycogens, meaning they can serve as an effective source of energy during exercise, thereby increasing endurance and preventing fatigue. And for this reason, BCAAs are extremely beneficial for those new to bodybuilding.
But for an anabolic effect, it is not enough to take only valine or isoleucine; for a bodybuilder, the presence of all three components is important, and in a certain proportion. Maintaining the correct ratio of components is more important than the total dose of amino acids obtained. The optimal ratio is 2 parts leucine and 1 part valine and isoleucine.
Daily norm
In order for the protein synthesis process to work at full strength, the body needs certain portions of amino acids. If we talk about leucine, the daily norm of this substance is from 1 to 4 g. A more accurate calculation can be made using the formula: 31 mg of amino acid per kilogram of body weight. Interestingly, for infants the daily value is more than 400 mg per kilogram.
But even these indicators are just the minimum required amount for, so to speak, completing basic-level tasks. In fact, for athletes, especially weightlifters, the dosage of leucine can be more than 5-10 g. But still, for beginners, a more acceptable dose is 2-3 g of the substance (so that the stomach gets used to the new supplement). Then gradually (every 2-3 days) the daily dose can be increased by 1 gram and so on until the desired dosage is reached. The maximum permissible daily portion of BCAA for professional athletes should not exceed 80 g. Bodybuilders take the maximum portion of branched chain amino acids during the period of carbohydrate-free nutrition or before competitions. And at the loading stage, BCAA can serve as a replacement for proteins.
It would be a mistake to assume that only bodybuilders benefit from amino substances. Taking the supplement before cardio training can also significantly improve your body's performance.
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In addition, a portion of the supplement after any type of sports activity will speed up the restoration of amino acid balance in the body. But for optimal results, it is advisable to take BCAA separately from other groups of amino acids.
Why is BCAA deficiency dangerous?
It is well known that BCAA are essential for the human body. They provide many vital processes, which means that the body must regularly receive the necessary portions of amino acids.
The consumption of BCAA with food directly affects the concentration of amino acids in plasma and muscle tissue. But during exercise, BCAAs are quickly transformed into energy, which serves as “fuel” for the muscles. And the more intense the strength training, the more amino acid reserves are burned. If the balance is not restored in time, catabolic processes are activated in muscle tissue. Hence the biggest paradox of sports: even the most powerful anaerobic exercise against the background of an amino acid deficiency will not give muscle growth.
Sources of BCAA
BCAA is found in foods, proteins or dietary supplements . BCAA is available in powder, BCAA energy drink or tablet form.
Natural sources of BCAA are high protein , especially meat, whey, fish, eggs and dairy products. We have prepared a table for you with the amount of BCAA contained in food: [3]
| Product | Quantity | BCAAs |
| Beef | 100 g | 6.8 g |
| Chicken breast | 100 g | 5.9 g |
| Whey Protein | 1 measuring spoon | 5.5 g |
| Soy protein | 1 measuring spoon | 5.5 g |
| Canned tuna | 100 g | 5.2 g |
| Salmon | 100 g | 4.9 g |
| Turkey breast | 100 g | 4.6 g |
| Eggs | 2 pcs | 3.3 g |
| Parmesan | 50 g | 4.5 g |
| Greek yogurt | 140 g | 2 g |
BCAA content in products
Table of percentages of BCAA in food.
| Product | Content |
| Chicken egg white powder | 16.58 g |
| Soy Protein (Isolate) Powder | 15.13 g |
| Dried spirulina (in powder form) | 11.67 g |
| Soy protein (concentrate) powder | 10.92 g |
| Soy protein powder | 10.19 g |
| Sunflower flour | 8.68 g |
| Soybean cake | 8.08 g |
| Parmesan cheese | 7.80 g |
| Soybeans, mature, dry | 7.31 g |
| Gruyère cheese | 6.96 g |
| Pecorino Romano cheese | 6.94 g |
| Swiss cheese | 6.64 g |
| Chicken egg yolk in powder form | 6.54 g |
| Dried parsley | 6.36 g |
| Soy flour | 6.21 g |
| Cheese Fontina | 5.97 g |
| Powdered milk | 5.93 g |
| Chicken breast, boiled or stewed (without skin) | 5.89 g |
| Veal cooked | 5.87 g |
| Lupine (lupine beans) dry | 5.87 g |
| Cheese Tilsiter | 5.78 g |
| Beef liver, stewed or fried | 5.78 g |
| Edam cheese | 5.69 g |
| Gouda cheese | 5.68 g |
| Beaver meat cooked | 5.66 g |
| Caviar, red or black, cooked (heat-treated) | 5.65 g |
| Cooked beef (meat without fat) | 5.64 g |
| Cheese Port-Salut | 5.64 g |
| Baked chicken breast (skinless) | 5.61 g |
| Monterey cheese | 5.50 g |
| Fried chicken | 5.42 g |
| Sesame flour | 5.40 g |
| Cooked pork fillet | 5.34 g |
| Colby cheese | 5.34 g |
| Baked Yellowtail (Lacedra) | 5.31 g |
| Fried cooked pork | 5.29 g |
| Peeled pumpkin seeds | 5.28 g |
| Cooked stewed pork | 5.26 g |
| Cheshire cheese | 5.25 g |
| Pork liver fried or stewed | 5.25 g |
| Hemp seed | 5.23 g |
| Cooked chicken hearts | 5.21 g |
| Cooked wild boar meat | 5.18 g |
| Venison cooked | 5.17 g |
| Canned anchovies (in oil) | 5.17 g |
| Pork pancreas, cooked | 5.16 g |
| Baked chicken | 5.13 g |
| Cooked cuttlefish | 5.12 g |
| Cooked rabbit meat | 5.12 g |
| Stewed pork kidneys | 5.10 g |
| Pork spleen cooked | 5.10 g |
| Cooked goat meat | 5.08 g |
| Chicken drumstick (without skin) fried | 5.08 g |
| Cooked lamb | 5.07 g |
| Provolone cheese | 5.03 g |
| Cooked horse meat | 5.02 g |
| Pork baked in the oven | 4.97 g |
| Roquefort cheese | 4.95 g |
| Fried chicken liver | 4.93 g |
| Antelope meat cooked | 4.93 g |
| Baked sockeye salmon | 4.92 g |
| Butternut | 4.92 g |
| Baked pork loin | 4.89 g |
| Munster cheese | 4.89 g |
| Chicken drumstick (without skin), stewed or boiled | 4.88 g |
| Boiled or stewed chicken | 4.84 g |
| Beef neck (Chuck Eye Roll) raw | 4.83 g |
| Peanut flour | 4.80 g |
| Bison meat cooked | 4.78 g |
| Mexican cheese Oaxaca | 4.77 g |
| Mustard seeds ground mustard | 4.77 g |
| Baked trout | 4.76 g |
| Cheese Limburger | 4.75 g |
| Baked milkfish (hanos) | 4.71 g |
| Baked snapper (berix) | 4.70 g |
| Boiled octopus | 4.70 g |
| Chicken liver stewed or boiled | 4.68 g |
| Fried chicken drumstick (meat with skin) | 4.67 g |
| Cooked minced pork (20% fat) | 4.66 g |
| Fried chicken legs (meat with skin) | 4.64 g |
| Baked chum salmon | 4.62 g |
| Fried chicken thighs (meat with skin) | 4.61 g |
| Baked chinook salmon | 4.60 g |
| Blue cheeses | 4.60 g |
| Mozzarella cheese | 4.59 g |
| Cooked elk meat | 4.59 g |
| Baked salmon | 4.55 g |
| Cheddar cheese | 4.55 g |
| Baked tilapia | 4.54 g |
| Baked goose | 4.52 g |
| Baked halibut | 4.52 g |
| Boiled or stewed pork heart | 4.52 g |
| Baked pollock | 4.46 g |
| Baked grouper | 4.44 g |
| Baked mullet | 4.44 g |
| Skinless chicken thighs, boiled or stewed | 4.44 g |
| Baked burbot | 4.43 g |
| Cooked pike | 4.42 g |
| Duck (duck meat) baked (meat without skin) | 4.42 g |
| Mexican cheese Anejo | 4.41 g |
| Caviar, red or black, raw | 4.41 g |
| Canned sardine in oil | 4.40 g |
| Smoked herring | 4.40 g |
| Baked pike perch | 4.39 g |
| Chicken drumstick, stewed or boiled (meat with skin) | 4.37 g |
| Baked chicken wings | 4.37 g |
| Dry basil | 4.36 g |
| Mexican Cheese Queso Chihuahua | 4.36 g |
| Molva baked | 4.36 g |
| Baked menek | 4.36 g |
| Baked pink salmon | 4.34 g |
| Fried chicken wings | 4.34 g |
| Raw pheasant meat | 4.33 g |
| Baked river perch | 4.33 g |
| Baked chicken legs (meat with skin) | 4.32 g |
| Raw pork liver | 4.31 g |
| Raw beef, meat without fat | 4.30 g |
| Boiled pork tongue | 4.28 g |
| Brie cheese | 4.28 g |
| Dry Lima beans | 4.27 g |
| Baked mackerel | 4.27 g |
| Mahi-mahi (korifena) baked | 4.24 g |
| Goat cheese | 4.24 g |
| Baked or smoked eel | 4.23 g |
| Baked seabass | 4.23 g |
| Baked swordfish | 4.22 g |
| Baked whiting | 4.20 g |
| Baked coho salmon | 4.20 g |
| Beans, raw, mature | 4.18 g |
| Boiled or stewed chicken legs (meat with skin) | 4.16 g |
| Dry red beans (Kidney) | 4.16 g |
| Canned horse mackerel | 4.15 g |
| Yellowtail (lacedra) raw | 4.14 g |
| Beef liver raw | 4.14 g |
| Raw sockeye salmon | 4.14 g |
| Chicken breast fillet, raw meat, without skin | 4.13 g |
| Lentils (red or pink), dry | 4.13 g |
| Baked herring | 4.12 g |
| Baked chicken drumstick (meat with skin) | 4.12 g |
| Sunflower seeds, peeled | 4.11 g |
| Fenugreek seeds | 4.10 g |
| Dry mung bean | 4.09 g |
| Baked carp | 4.09 g |
| Camembert cheese | 4.09 g |
| Dry lentils | 4.07 g |
| Raw pork belly | 4.06 g |
| Baked Terpug | 4.05 g |
| Fried smelt | 4.04 g |
| Baked chicken thighs (meat with skin) | 4.03 g |
| Boiled shellfish | 4.03 g |
| Raw pork, meat with fat | 4.02 g |
| Baked catfish | 4.01 g |
| Chicken thighs, boiled or stewed (meat with skin) | 3.99 g |
| Smoked butterfish (escolar) | 3.96 g |
| Raw wild boar meat | 3.94 g |
| Roasted pistachios (no salt) | 3.94 g |
| Roasted salted pistachios | 3.94 g |
| Dry, ripe peas | 3.93 g |
| Venison raw | 3.93 g |
| Raw ostrich meat, tenderloin | 3.93 g |
| Black Walnut | 3.92 g |
| Dry white beans | 3.92 g |
| Baked turkey drumstick (without skin) | 3.92 g |
| Beaver meat raw | 3.91 g |
| Raw pork shoulder | 3.90 g |
| Dry black-eyed beans | 3.88 g |
| Coho salmon raw | 3.87 g |
| Duck liver raw | 3.87 g |
| Raw goat meat | 3.86 g |
| Pork tenderloin raw | 3.85 g |
| Pork meat without fat (fillet) raw | 3.85 g |
| Raw horse meat | 3.82 g |
| Raw pork carbonate | 3.81 g |
| Dry black beans | 3.81 g |
| Bison meat raw | 3.80 g |
| Salami | 3.80 g |
| Chicken raw chicken meat | 3.80 g |
| Chicken wings, boiled or stewed | 3.79 g |
| Turkey meat (turkey meat) baked (whole carcass meat) | 3.78 g |
| Fresh pistachios | 3.77 g |
| Shark meat raw | 3.75 g |
| Boiled mussels | 3.75 g |
| Antelope meat raw | 3.74 g |
| Halibut raw | 3.72 g |
| Cooked chicken back (meat with skin) | 3.72 g |
| Veal raw | 3.72 g |
| Trout raw | 3.72 g |
| Baked sturgeon | 3.70 g |
| Dry pink beans | 3.69 g |
| Raw lamb | 3.69 g |
| Milkfish (hanos) raw | 3.67 g |
| Snapper (berix) raw | 3.67 g |
| Peanuts raw | 3.66 g |
| Stewed turkey liver | 3.65 g |
| Raw pork ham and rump | 3.65 g |
| Anchovies raw | 3.64 g |
| Philadelphia cheese | 3.64 g |
| Roasted turkey (meat and skin of the whole carcass) | 3.62 g |
| Chicken breast raw, skin on | 3.62 g |
| Pink salmon raw | 3.62 g |
| Canned beef stew | 3.61 g |
| Pork ribs (country) raw | 3.61 g |
| Chum salmon raw | 3.60 g |
| Baked turkey thigh (fillet) | 3.60 g |
| Chinook salmon raw | 3.59 g |
| Pork knuckle, raw shank | 3.58 g |
| Raw salmon | 3.55 g |
| Raw pork loin | 3.55 g |
| Raw swordfish | 3.54 g |
| Raw rabbit meat | 3.53 g |
| Boiled turkey breast (fillet) | 3.50 g |
| Tilapia raw | 3.50 g |
| Roasted sunflower seeds (hulled) | 3.49 g |
| Raw elk meat | 3.49 g |
| Dry Adzuki beans | 3.48 g |
| Raw pollock | 3.48 g |
| Light beef boiled or stewed | 3.48 g |
| Chicken back (without skin) raw | 3.47 g |
| Grouper raw | 3.47 g |
| Pepperoni sausage | 3.46 g |
| Raw mullet | 3.46 g |
| Raw burbot | 3.46 g |
| Raw pike | 3.44 g |
| Duck (duck meat) raw meat, without skin | 3.44 g |
| Beef ribs raw | 3.44 g |
| Beef shoulder raw | 3.43 g |
| Dry variegated beans (Pinto) | 3.43 g |
| Raw pike perch | 3.42 g |
| Menek raw | 3.40 g |
| Molva raw | 3.40 g |
| Raw omul | 3.40 g |
| Beef tenderloin (Tenderloin) raw | 3.39 g |
| Boiled Kamchatka crab | 3.38 g |
| Raw goose liver | 3.38 g |
| Raw river perch | 3.37 g |
| Cooked turkey heart | 3.37 g |
| Raw pork pancreas | 3.36 g |
| Roasted peanuts | 3.36 g |
| Cashew raw | 3.36 g |
| Fried shark meat | 3.35 g |
| Tuna canned in its own juice | 3.33 g |
| Raw mackerel | 3.33 g |
| Chicken liver raw | 3.32 g |
| Beef shank raw | 3.32 g |
| Cooked monkfish | 3.32 g |
| French green beans fresh | 3.32 g |
| Mahi-mahi (korifena) raw | 3.31 g |
| Dried mint | 3.31 g |
| Fried catfish | 3.31 g |
| Raw pork kidneys | 3.30 g |
| Raw pork heart | 3.30 g |
| Raw eel | 3.30 g |
| Seabass raw | 3.30 g |
| Merlang raw | 3.28 g |
| Fried croaker | 3.27 g |
| Dry pigeon peas | 3.27 g |
| Sea bass (red) baked | 3.27 g |
| Chees Feta | 3.26 g |
| Pork neck (neck) raw | 3.25 g |
| Beef flank, peritoneum, flank, raw | 3.24 g |
| Poppy seeds | 3.24 g |
| Unroasted sesame | 3.23 g |
| Tempe | 3.23 g |
| Raw pork spleen | 3.23 g |
| Raw chicken wings | 3.22 g |
| Raw egg yolk | 3.21 g |
| Herring raw | 3.21 g |
| Dry chickpeas | 3.21 g |
| Beef rump, raw rump | 3.21 g |
| Flaxseed | 3.20 g |
| Raw chicken drumstick, meat with skin | 3.20 g |
| Kamchatka crab raw | 3.20 g |
| Raw carp | 3.19 g |
| Croaker raw | 3.18 g |
| Raw mackerel | 3.16 g |
| Crab (crab meat) raw | 3.16 g |
| Raw smelt | 3.15 g |
| Raw catfish | 3.13 g |
| Cocoa powder | 3.13 g |
| Chia seeds | 3.12 g |
| Abalone cooked | 3.10 g |
| Oilfish (escolar) raw | 3.09 g |
| Cumin seeds | 3.08 g |
| Fresh almonds | 3.08 g |
| Turkey drumstick, raw, without skin | 3.07 g |
| Turkey breast (fillet) raw | 3.07 g |
| Raw chicken hearts | 3.07 g |
| Raw minced pork, 20% fat | 3.06 g |
| Lobsters (lobsters, spiny lobsters) boiled | 3.06 g |
| Roasted cashews | 3.06 g |
| Roasted almonds | 3.05 g |
| Turkey egg raw | 3.04 g |
| Unheated oat bran | 3.01 g |
| Boiled soybeans (ripe) | 2.99 g |
| Raw minced chicken | 2.98 g |
| Beef thin edge (Striploin) raw | 2.98 g |
| Roasted sesame | 2.98 g |
| Peanut paste | 2.94 g |
| Turkey meat (turkey meat), raw, whole carcass meat | 2.94 g |
| Ground beef, raw, 20% fat | 2.94 g |
| Boiled pork lung | 2.94 g |
| Stewed turkey gizzards | 2.94 g |
| Beef thick edge raw | 2.94 g |
| Catfish raw | 2.93 g |
| Baked omul | 2.93 g |
| Boiled crayfish | 2.93 g |
| Boiled or stewed turkey neck | 2.92 g |
| Dry oatmeal oatmeal | 2.92 g |
| Raw quail egg | 2.90 g |
| Raw pork tongue | 2.90 g |
| Fried flounder | 2.89 g |
| Boiled crab | 2.89 g |
| Raw sturgeon | 2.89 g |
| Raw pork ribs (ribs) | 2.89 g |
| Raw goose meat | 2.85 g |
| Fried chicken egg | 2.84 g |
| Cooked squid (fried) | 2.83 g |
| Chicken legs (legs) raw, meat with skin | 2.82 g |
| Raw chicken thighs, meat with skin | 2.81 g |
| Dill seeds | 2.81 g |
| Raw goose egg | 2.79 g |
| Raw crayfish | 2.79 g |
| Turkey thigh (fillet) raw | 2.77 g |
| Raw turkey, meat and skin of the whole carcass | 2.77 g |
| Beef lung raw | 2.76 g |
| Blood sausage | 2.73 g |
| Sea bass (red) raw | 2.70 g |
| Abalone raw | 2.70 g |
| Surimi raw | 2.68 g |
| Lobsters (lobsters, spiny lobsters) raw | 2.66 g |
| Doctor's sausage | 2.66 g |
| Raw shellfish | 2.64 g |
| Raw chicken egg | 2.62 g |
| Fennel seeds | 2.61 g |
| Millet flour | 2.59 g |
| Turkey gizzards raw | 2.59 g |
| Monkfish raw | 2.59 g |
| Reveler seeds | 2.59 g |
| Raw duck egg | 2.58 g |
| Cooked scallop | 2.56 g |
| Raw cuttlefish | 2.56 g |
| Walnut | 2.55 g |
| Beef brisket raw | 2.55 g |
| Salted herring | 2.54 g |
| Ricotta cheese | 2.53 g |
| Boiled chicken egg (hard-boiled) | 2.53 g |
| Lupine (lupine beans) cooked | 2.53 g |
| Popcorn without salt | 2.51 g |
| Salted popcorn | 2.51 g |
| Dry wild rice | 2.49 g |
Recommended daily dose of BCAA
The standard dose of isoleucine is 48 to 72 mg per kilogram of body weight. The recommended dose of leucine is 2 to 10 grams. This equates to approximately 20g of combined BCAA amino acids with a balanced ratio of leucine and isoleucine per day. [39]
One dose of a BCAA dietary supplement should contain 5 to 10 grams , depending on the timing.
Ideally, BCAA's should be taken 30-60 minutes before exercise and then immediately after exercise. At the same time, it is recommended to mix BCAA with water and take it during exercise in order to have enough energy and suppress fatigue at the same time. [39] [40]
Ratio of amino acids in BCAA
If you are choosing a BCAA supplement, you may be confused by the different amino acid ratios. The most commonly used ratio is 2:1:1 , which is two parts leucine and one part isoleucine and valine. You can also find BCAA in the ratio of 4:1:1, 8:1:1 and 10:1:1. Excessive doses of leucine are justified by its positive effect on muscle building. However, the fact is that 8:1:1 and 10:1:1 ratio production is simply cheaper.
As for the 2:1:1 ratio, this is the most typical BCAA regimen . A 4:1:1 ratio was also looked at by the study and the results showed an increase in protein synthesis of over 30% . [33] Therefore, we recommend using BCAA supplements in a ratio of 2:1:1 and 4:1:1.
