There is a lot of talk about the need for BCAAs for athletes. Without them, there is no increase in muscle tissue and the body is not restored. Find out which BCAA ratio is best. BCAAs are branched chain amino acid compounds. They are of great importance for the growth of muscle tissue and the restoration of the body's energy supply. But much less is known about which ratio of BCAA is better. We will fix this situation today.
What is the optimal proportion of BCAA
The BCAA group includes three amino acid compounds: valine, leucine and isoleucine. The drugs produced now have various combinations of these substances. It should be noted right away that the question of the best ratio of these substances has not yet been fully resolved, but it has been established that leucine is the most important here.
BCAA got their name because of the special structure of the molecule. They have a special piece that looks very much like a branch. However, these amino acid compounds are unique not only because of their special chemical structure. BCAAs are actively involved in energy metabolism, the breakdown of fat cells, and also stimulate the growth of muscle tissue, which is the main advantage for athletes.
Leucine - # 1 in BCAA
This substance can be compared to a car ignition key. The process of production of proteins in the muscles acts as a car here, which in turn accelerates the synthesis of protein compounds and promotes the growth of muscle mass. Scientifically speaking, leucine acts on the mTOR complex, which boosts the production of proteins in muscle tissue. In the course of research, it has been proven that athletes who add leucine to protein-carbohydrate shakes gain muscle mass much faster. This is to say that the choice of a preparation containing BCAAs should be given to the one that contains more leucine in comparison with other amino acids.
Recommended ratio of substances in BCAA
Based on practical experience, BCAA preparations with a ratio of leucine to other amino acid compounds of 2: 1: 1 can be recommended for use. Very often you can find funds where these figures are significantly higher. People believe that if leucine is so beneficial for the growth of muscle tissue, then if the drug has a ratio of 10: 1: 1, then it will be five times more effective than where these numbers are 2: 1: 1. But do not rush to draw such conclusions.
BCAAs should be taken in the training window. This time is during the training, before and after it. It is also necessary to consume protein shakes, except for BCAAs during the same period. For the very reason that leucine promotes the synthesis of protein compounds, people are sure that it is necessary to use those drugs in which there is more of this substance.
However, this is a misconception. A study was conducted in which all three BCAAs and pure leucine were used. As a result, it was found that the complex administration of BCAAs was more effective in comparison with pure leucine. The complex preparation used in the experiment had just a ratio of 2: 1: 1. Also in favor of these numbers speaks, and the ability of the drug to reduce fatigue and restore the body's energy reserves. Muscle fibers are able to directly use BCAAs as a source of energy for their growth, which is especially important during intense training. In the course of a large number of studies, it has been found that if you use BCAAs before the start of a training session, then athletes will significantly increase endurance, and during training, fatigue decreases. This again, when answering the question which ratio of BCAA is better, speaks in favor of the numbers 2: 1: 1.
During a training session, the brain needs a large amount of tryptophan, which is converted into serotonin in the brain tissues. The higher the level of this substance, the more severe fatigue the athlete feels. It is valine that inhibits the synthesis of serotonin. Thus, by consuming BCAAs in a 2: 1: 1 ratio during the training window, the athlete reduces the amount of tryptophan entering the brain, which also reduces serotonin levels. Thanks to this, the muscles contract more actively, and their fatigue occurs much later.
BCAAs for fat burning
People looking to lose weight should definitely use 2: 1: 1 BCAAs. In this case, isoleucine plays a very important role. This substance is the main fat burner among all three BCAAs. In a study conducted in Japan, it was found that even with a high-fat diet, the test mice gained less excess fat compared to those without isoleucine.
This can be explained by the ability of isoleucine to act on certain receptors that accelerate the mobilization of fat cells and inhibit the body's ability to store fat cells. These receptors are called PPARs and help to increase the activity of genes responsible for accelerating lipolysis in the body. At the same time, the opposite effect is exerted on the genes responsible for the accumulation of fat. All this in a complex helps to enhance the ability to break down fat cells and prevent their re-accumulation.
It was also recently found that with ratios exceeding 2: 1: 1, BCAAs can negatively affect energy metabolism, muscle growth and the burning of fat cells. Avoid using BCAAs that contain less than 500 milligrams of isoleucine and valine. This will clearly not be enough to obtain the desired effect from the use of additives.
Thus, we have received an answer to the main question of today's article - which ratio of BCAA is better. Definitely this ratio is 2: 1: 1. And choose those supplements that contain at least one gram of valine and isoleucine.
Learn more about BCAAs in this video:
