Branched chain amino acids – what is the best BCAA ratio?

Popular on the market, BCAAs are nothing but branched chain amino acids that our bodies are unable to produce on their own. Therefore, it is necessary to provide them from outside. One of the ways that they can be introduced into the body is the use of supplements in which we find a mix of leucine, isoleucine and valine. However, they occur in different ratios, e.g. 211, 411, 811 and even 1011. Which one is the best?


BCAA branched amino acids

In addition to nutrients, BCAA amino acids can also be found in food, where they do not occur in such large quantities as those that we consume along with a dietary supplement. Due to the limited availability of compounds and limited possibilities related to the meals we absorb, supplementation with the product is recommended, in particular when we focus on hard training, which are to bring tangible results in the process of building mass or reducing body fat.


The benefits of using BCAA amino acids

– they will allow for the synthesis of proteins to start

– they will protect muscle tissue while burning fat

consumed before training, they can be a source of energy during intense exercise

– through reduced glycogen consumption, we can count on fatigue coming later than usual

– help in getting fat-free muscle mass

– have an anti-catabolic effect, while reducing the secretion of cortisol, occurring in stressful situations, including during killing exercises

– they allow you to reduce the regeneration time



Leucyn is one of three points of today’s program – definitely the most important one. There is a reason why it appears in the composition of products in the first place, in much larger quantities than isoleucine and valine.

This leucine is responsible for starting the process of protein synthesis that takes place in the muscles. Not as it is when using other amino acids – in the liver.

It is said about the salutary influence of the compound, which reduces the breakdown of proteins, performing the energy function.



Isoleucine has anti-catabolic action and its delivery after training improves the muscle regeneration process. It is a source of energy when the remaining “stocks” fail. With her we do not have to worry about muscle damage caused by heavy training. Therefore, it is recommended mainly for endurance athletes. In nutrients directed to this group, we can find an increased amount of isoleucine in the composition.

He is also responsible for the synthesis of proteins, including extremely important hemoglobin.



Valine, though at the end, is not irrelevant at all. It is almost as important as its predecessors. It is characterized by a stimulating effect, regulates muscle metabolism, and at the same time stabilizes the level of nitrogen in the body – necessary for the construction of proteins.


BCAA ratio

Here the stairs start, because on the market we can find products with very different proportions. For some, the best choice will be leucine-isoleucine valine 2 1 1. Others will use the product of the newer generation created in the ratio 8 1 1.

With a little effort, we can even find preparations from 10 at the beginning. However, one should think about what leucine itself will do, without the others? Although the relationship is extremely important, necessary to run the process of creating proteins, it will not do anything in loneliness, and we will spend money on more expensive supplements with disproportion in favor of leucine.

The tests showed that it would be beneficial to take the mixture in the ratio of 1.1 0.7 0.8, the closest available on the market 2 1 1.

Regardless of which BCAA you decide on, remember that the key to success lies in your diet and training, not the next pack of additives that will stand on the shelf. In the initial phase of the adventures with the gym, you can try to increase the supply of branched chain amino acids by manipulating your diet. In the end, like any relationship, they are also available in the positions found in the daily menu.