Best BCAA Ratio?

[Skyesquared]

I've seen a hundred thousand different opinions on this subject, so I thought I'd ask for some opinions from you guys. What's the best BCAA ratio for performance/recovery? Can you 'overload' on BCAAs? I'm not asking for the best brand or the best intraworkout product -- I'm asking more from a scientific stand point. In terms of bioavailability/absorption -- capsules vs. powders? Do you typically take them pre, intra, post, or all day long? Is there any legitimacy to adding things like testosterone support or joint support into a BCAA formula? I ask since the quantities usually seem too negligible to have any real impact, but I could be wrong. If possible, I'd like references backing your contributions! Thanks in advance for your input!

SkyeSquared

 

[JudoJosh]

"Best" ratio is yet to be determined scientifically

 

[Skyesquared]

"Best" ratio is yet to be determined scientifically

I understand that -- which is why I was asking for opinions based on existing studies. I realize there's nothing really conclusive, but I was just curious as to what others had to say and what resources they might have to back it up.

 

[Lynks8]

Paging 1Fast400

 

[Lynks8]

Also, interesting post here by Francesco Dioguardi on the origin of the 2:1:1 ratio...

https://www.researchgate.net/post/What_is_the_optimal_BCAA_Branched_Chain_Amino_Acids_Ratio_for_Muscle_Protein_Synthesis

 

[Geoforce]

Depends on who is selling the BCAA's it would seem.

 

[The_Old_Guy]

I would say Mother Nature knows best: The Whey I use, per 100g is roughly 2:1:1 (8.8g Leucine, 4.6g Iso-Leucine, 4.4g Valine).


1 Cup (244g) of 3.25% Whole Milk:

Protein & Amino Acids
Amounts Per Selected Serving

Leucine
647mg

Isoleucine
403mg

Valine
468mg

 

[Rushie]

I would say Mother Nature knows best: The Whey I use, per 100g is roughly 2:1:1 (8.8g Leucine, 4.6g Iso-Leucine, 4.4g Valine).


1 Cup (244g) of 3.25% Whole Milk:

Protein & Amino Acids
Amounts Per Selected Serving

Leucine
647mg

Isoleucine
403mg

Valine
468mg

Nothing more needs to be said, IMHO.

 

[kboxer7]

Not scientifically established at this point in time.

However, leucine should always be in a higher ratio (at least 2:1 to the other aminos). And "more" is typically better, but the curve for benefits demonstrates a diminishing return on investment with increased dosages.

 

[Daycrawler]

2:1:1 has been used in many studies

 

[criticalbench]

I seem to prefer 4:1:1 but it is hard to say tbh.

 

[yenohregdab]

I like EAA with a higher Leucine amount. Not because I feel anything and I dont even know if it makes a difference but if there cheap enough then why not. Amino IV has a great profile.

 

[NurseGray]

I seem to prefer 4:1:1 but it is hard to say tbh.

I prefer 4:1:1 as well. Although one could really argue all day the benefits of each. They all seem to have their place.

 

[ManimalPatB]

I prefer 4:1:1 as well. Although one could really argue all day the benefits of each. They all seem to have their place.

Ive noticed more benefits from 4:1:1 than 2:1:1. BUT I think it all depends on the individual as well

 

[The_Old_Guy]

Hey, quick question: What's the ratio in IFN Finish Line?

 

[Chuck Diesel]

I think it depends on total leucine being above a certain dosage at a min. For instance the lower the dose you take of of the mixture, the more it may matter the ratio (say you do 10:1:1, 6g BCAAs........ thats like 5g leucine, 500mg isoleucine, 500mg valine, kinda useless as a "BCAA"_) . Unless my math is off...