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References:1. Iwasawa Y, Kishi T, Morita M, et al. Optimal ratio of individual branched-chain amino acis in total parenteral nutrition of injured rats. J Parenter Enteral Nutr. 1991 Nov-Dec;15(6):612-8.2. Foure A, Nosaka K, Gastaldi M, et al. Effects of branched-chain amino acids supplementation on both plasma amino acids concentration and muscle energetics changes resulting from muscle damage: A randomized placebo controlled trial. Elin Nutr. 2015 Apr 1. Pii: S0261-5614(15)00089-8.3. Kim DH, Kim SH, Jeong WS, Lee HY. Effect of BCAA intake during endurance exercises on fatigue substances, muscle damage substances, and energy metabolism substances. J Exerc Nutrition Biochem. 2013 Dec;17(4):169-80.4. Sharp CP, Pearson DR. Amino acid supplementation and recovery from high-intensity resistance training. J Strength Cond Res. 2010;24:1125-30.5. Tatpati, LL, Irving BA, Tom A, et al. The effect of branched chain amino acids on skeletal muscle mitochondrial function in young and elderly adults. J Clin Endocrinol Metab. 2010;95:894-902.

Branched-Chain Amino Acids or BCAA’s have become all the craze for athletes looking to improve performance but why are there so many different ratios? A common question asked is what is the best ratio to be used in a BCAA blend? Is it 2:1:1, 5:1:1, 8:1:1 or 10:1:1?

The optimal ratio of the BCAA is 2:1:1 and the primary reason is that this is the ratio that naturally occurs in foods, the ratio found in muscle tissue and the ratio supported by the majority of published scientific studies on the benefits of BCAA supplementation for muscle growth, energy and fat loss.

The proper 2:1:1 represents the ratio of leucine:valine:isoleucine. Higher amounts of leucine in a BCAA formula has not been shown in scientific studies to be any more beneficial than in the 2:1:1 ratio. In fact, higher leucine content may actually be detrimental in outcompeting valine and isoleucine for absorption, assimilation into muscle tissues and function. Valine helps blunt fatigue during exercise and isoleucine may provide benefits in promoting fat burning during exercise.

So why then do you see so many BCAA blends on the market with modified ratios of the BCAA’s? The answer is simple – it costs less to make so they make more PROFIT off of you!

The bottom line is to stay with the natural balance of the BCAA in the 2:1:1 ratio, the optimal ratio that is supported by published science for all types of exercise, muscle growth, recovery and even fat loss. There are no proven additional benefits of higher ratios of leucine in addition to wasting money and sabotaging the benefits.

SCIENCE ALERT - THE SECRET BEHIND BCAA RATIOS

2:1:1 RATIO! SCIENTIFICALLY PROVEN

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