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Best BCAA Ratio?

Skyesquared

Skyesquared

New member
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
 
"Best" ratio is yet to be determined scientifically
 
JudoJosh said:
"Best" ratio is yet to be determined scientifically
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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.
 
Also, interesting post here by Francesco Dioguardi on the origin of the 2:1:1 ratio...

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Depends on who is selling the BCAA's it would seem.
 
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
 
The_Old_Guy said:
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
Click to expand...

Nothing more needs to be said, IMHO.
 
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.
 
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.
 
criticalbench said:
I seem to prefer 4:1:1 but it is hard to say tbh.
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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.
 
NurseGray said:
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.
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Ive noticed more benefits from 4:1:1 than 2:1:1. BUT I think it all depends on the individual as well
 
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...
 
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