Regarding BCAAs: Leucine/Isoleucine Ratio

[Randoja]

I recently switched from 4:1 to 2:1 based only on flavor, and was curious how much difference it makes and what is supposed to be better. I would also like to know what other forum members are taking as far as Amino Acids, what flavors are good, etc.

[Sean1332]

I don't know your answer so I'm subbed for replies. I take NPs bulk Modern BCAA 8:1 ratio, 80 servings at 10g/serving for 30 bucks right now. I've only tried the peach tea flavor. It tastes like a ghetto crystal light but I like it. Lemon lime Gatorade powder mixes well in it. I also picked up BSN AminoX just because it was 15 bucks at the PX when I was shopping, it's alright. It's blueberry flavored so I throw in some blueberry Gatorade. I've also thrown a scoop of Compete in with the modern BCAA. If anything, you can always pick up some bulk Leucine to add to your 2:1 product.

[Colby]

Ive been using NPs bulk modern bcaas as well,I'm liking the fruit punch mixed with sum mio fruit punch. I've used extend b4 but bulk modern bcaas r my go to. Plus they're cheap

[mr.cooper69]

Leucine is king. 2:1:1 does have data, but so do other ratios. Leucine is the prime mTOR/MPS stimulator, it is ketogenic and less readily oxidized, and it appears to positively affect other markers like insulin sensitivity and fat storage patterns

[02sixxer]

2 : 1 is a good ratio so that means you are looking for a 2:1:1 product which there are tons of.

[Jiigzz]

Leucine is king. 2:1:1 does have data, but so do other ratios. Leucine is the prime mTOR/MPS stimulator, it is ketogenic and less readily oxidized, and it appears to positively affect other markers like insulin sensitivity and fat storage patterns

Would you say that a 4:1:1 or an 8:1:1 might be more suited for post workout to stimulate mTOR and use the 2:1:1 for intra? This is my current protocol.

[Jstrong20]

I take only leucine. 10g on workout days.

[mr.cooper69]

Would you say that a 4:1:1 or an 8:1:1 might be more suited for post workout to stimulate mTOR and use the 2:1:1 for intra? This is my current protocol.

I just don't see why BCAAs would ever be used intraworkout. Unless you're hitting sufficient plasma levels of leucine, the effects are equipotent to carbohydrates, and the AAs will simply be used for gluconeogenesis/ketogenesis. In fact, even if you do reach plasma leucine levels, BCAAs are so prone to oxidation, and exercise is such an oxidative stimulus, that they will be used for energy anyway.

Cliffs: Large bolus of leucine preworkout.

Carbs intra if needed

[Jiigzz]

I just don't see why BCAAs would ever be used intraworkout. Unless you're hitting sufficient plasma levels of leucine, the effects are equipotent to carbohydrates, and the AAs will simply be used for gluconeogenesis/ketogenesis. In fact, even if you do reach plasma leucine levels, BCAAs are so prone to oxidation, and exercise is such an oxidative stimulus, that they will be used for energy anyway.

Cliffs: High bolus of leucine preworkout.

Carbs intra if needed

I take them intra as more of a precautionary method than a need for energy. During lifting sessions all I have is water intra but for running I always have CHO + BCAAs.

I use BCAA's pre lifting and post as their is good evidence for both protocols. And intra during HIIT and LISS although honestly, I have never noticed anything different but nor do I expect to.

[mr.cooper69]

I take them intra as more of a precautionary method than a need for energy. During lifting sessions all I have is water intra but for running I always have CHO + BCAAs.

I use BCAA's pre lifting and post as their is good evidence for both protocols. And intra during HIIT and LISS although honestly, I have never noticed anything different but nor do I expect to.

If you're tapping deep enough into energy reserves that glycogen gets depleted intraworkout, then they will be of ergogenic benefit. Taking BCAAs + carbs is a great idea if you're seeking anabolism, as the carbs have a protective effect on the oxidation of leucine

[AdelV]

*confused*

[Jiigzz]

*confused*

At?

[AdelV]

At?

Just all these timing n stuff! I got mates who take no supps and look unreal, then others who have proper diet/training/supps and look avg! Its so much overload for little effects I believe. Ive rarely noticed a diff from supplements, let alone bcaas. Ive just bought them again as I train first this in the morning before eating, figured it may help.

[Jiigzz]

Just all these timing n stuff! I got mates who take no supps and look unreal, then others who have proper diet/training/supps and look avg! Its so much overload for little effects I believe. Ive rarely noticed a diff from supplements, let alone bcaas. Ive just bought them again as I train first this in the morning before eating, figured it may help.

Luck of the genetic draw, or perhaps they use something a little stronger? BCAA's won't make you huge, but they help switch the body from AMPK activation to mTOR (well leucine does) which is advantageous.

[AdelV]

Luck of the genetic draw, or perhaps they use something a little stronger? BCAA's won't make you huge, but they help switch the body from AMPK activation to mTOR (well leucine does) which is advantageous.

Im trying this now! I take 6.2g leucine before my work out as part of one of the products. Im not sure what to expect, ain't a huge eater and don't do cardio so it's like being limbo. Lol.

[Randoja]

Thanks for all the help coop, you are a valuable and reliable source of great info.

Purus Labs Rep
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[Charm]

Leucine is important 2:1:1. Most products carry 2:1:1 ratio.

[HITFrank]

I just don't see why BCAAs would ever be used intraworkout. Unless you're hitting sufficient plasma levels of leucine, the effects are equipotent to carbohydrates, and the AAs will simply be used for gluconeogenesis/ketogenesis. In fact, even if you do reach plasma leucine levels, BCAAs are so prone to oxidation, and exercise is such an oxidative stimulus, that they will be used for energy anyway.

Cliffs: Large bolus of leucine preworkout.

Carbs intra if needed

Is two servings of RecoverPro (8g of Leucine) sufficient pre-workout?

[bolt10]

Is two servings of RecoverPro (8g of Leucine) sufficient pre-workout?

Should be plenty (depending on weight). Aim for .045-.06g per kg of bwt.

[nattydisaster]

Leucine is king...