If you are an athlete, then you would be very familiar to the word “BCAA”. On the other hand, if you are new to Gym class and want to know about BCAAs, then it stands for Branched-chain amino acids.
It is very necessary for muscular energy and growth. Are you looking for its supplement with right ratio in order to experience its best benefits? If so, you are at the right place. In this article, we are talking about BCAA, its definition and right ratio for weight loss.
What is BCAA?
BCAA refers to three different amino acids but have the same structure: leucine, isoleucine, and valine.
People can use BCAA for supplying protein and increasing muscles growth. Also, people can use BCAA to prevent fatigue in novice athletes. Breaking down the amino acids’ effect, leucine provides muscle protein synthesis, while isoleucine supplies glucose for cells.
Supplying BCAA will help to prevent a serum decline while practicing, maintain a healthy immune system, speed up the recovery process in the body, and avoid the deficiencies in overall amino acid levels.
Which Foods To Find BCAAs?
BCAAs supplement is contained in some daily food such as egg and meat. Other food that high in BCAAs supplement are beef, bison, lamb, goat, cheese, milk, and yogurt, chicken, and fish.
You can also find BCAAs in beans, nuts, tofu, lentils, and soy. Learning the right ratio of BCAAs and making healthy foods in order to maintain the sufficient BCAAs supplement.
Best Ratio Of BCAAs
Since BCAAs contains three different amino acids, its products are also made with different ratio of these three aminos. As a result, there are confusions and arguments about which ratio of BCAAs is the best.
If we compare among three amino acids, leucine provides the most benefits. Consuming more leucine can help the athlete to experience greater muscle protein synthesis than the others.
Thus, people often choose the BCAAs products which have the highest ratio of leucine to consume.
- The right ratio of BCAAs which most scientists and doctors advise is the 2:1:1 ratio of leucine to isoleucine and valine. Likewise, there are also controversial debates on this ratio.
- Many products hit the ratio of 8:1:1 or even 10:1:1, which are believed to be five times better the recommended ratio which is 2:1:1. Finally, which ratio is correct?
- In order to prove this hypothesis, a study was built at a university for men. They were divided into three different groups and given either leucine supplement, a BCAAs product with the 2:1:1 ratio, or a placebo before and after the leg workout.
The result showed that the BCAAs product increased protein synthesis at the highest, following by leucine supplement, and the placebo at the lowest.
You can use BCAAs products either before/during or after the workout. However, can you answer the question “what is the best ratio of BCAAs” now? Many people assume that the higher ratio of leucine, the better they get. However, it’s totally wrong.
Either too much or too less will not be as good as sufficient. Just stick with the ratio of 2:1:1 to experience its best benefits. Do like and share our article if you found it was useful and informative.