BCAA WAR OF THE NUMBERS

BCAA 2:1:1, 4:1:1, 10:1:1... - which is the best ratio? What are these numbers anyway and what is their significance? What do the advertisements suggest and what are the scientific facts?

WHAT IS BCAA AND WHAT IS IT GOOD FOR?

BCAA is an abbreviation (Branched-Chain Amino Acid, Hungarian: branched chain amino acids), the food supplements containing the three most important amino acids are called that. These are leucine, isoleucine and valine by name. All three are essential, i.e. vital. Those amino acids are called essential, which are indispensable, but which the human body cannot produce, or can only produce in insufficient quantities, and therefore their replacement must be constantly ensured. For athletes, in addition to proper nutrition, it is also recommended to consume BCAAs in the form of a dietary supplement.

Perhaps the most popular, sought-after, and even one of the most important sports nutritional supplements are products containing BCAA. Through their role in protein synthesis, they can contribute to increasing muscle mass and avoiding muscle loss. As an immediate source of fuel for the muscles, they can help achieve and maintain adequate energy levels. They also play a role in speeding up regeneration processes and starting "fat burning" processes.

THE CORRECT PROPORTION IS VERY IMPORTANT!

To achieve the expected effect from BCAA consumption , it is not enough to take care of the right dose . For maximum results , it is essential to ensure the optimal ratio of the three components, i.e. leucine-isoleucine-valine!

QUESTION: ARE PRODUCTS WITH MORE LEUCINE BETTER?

Although BCAAs fulfill several functions, most people still consume them for the purpose of increasing and maintaining muscle mass. The most significant anabolic effect is attributed to leucine, which is why it is common for someone to use only leucine. Big mistake! Because it is true that leucine is effective on its own when it comes to muscle-building processes, but today we know that with its two "comrades" we can promote muscle mass growth with a significantly better efficiency, because they amplify each other's effects.

The most common are preparations with a ratio of 2:1:1 (i.e. one unit of isoleucine and one unit of valine per 2 units of leucine), however, it happens that an athlete buys a preparation with a higher leucine content. This means that the ratio of leucine, isoleucine and valine in the product is not 2:1:1, but 4:1:1, 6:1:1 or even 10:1:1 (in favor of leucine). This is also a big mistake! Research proves that the optimal ratio of the three amino acids is 2:1:1 . Our muscles and body also contain it in this proportion! This is so important that it needs to be described once more: Leucine, isoleucine and valine are found in a 2:1:1 ratio in the human body. This is natural, this is how we are "put together".

Food supplement companies consider it important to come to the market with new products from time to time, and the easiest way to convince customers is to increase the amount of an ingredient - this can make the preparation seem more effective. Perhaps this could be the reason for the existence of BCAA preparations with a non-optimal ratio.

LESS IS SOMETIMES MORE - OR WHY IS THE 2:1:1 RATIO IMPORTANT?

Although most people use BCAA to promote muscle building, let's not forget the role of BCAA in pushing the fatigue threshold, regeneration, speeding up metabolism, stabilizing blood sugar levels or using fats as energy ("fat burning") ! Since our muscles contain a large proportion of 30-40% branched-chain amino acids, their concentration decreases most rapidly as a result of training load. It is true that by replenishing them during and after training, we replenish our muscles with "energy", but in addition to building muscles, we can perform training more persistently, reduce fatigue, be more alert, and even fat stores are used as an energy source by the body first. Doesn't sound bad, does it? However, the slightly underestimated isoleucine and valine also have such effects on the body!

ISOLEUCINE AND VALINE IN THE 10:1:1 RATIO PRODUCTS NOT ENOUGH?

No. Most studies say an average athlete needs 4g of leucine per day. Although one daily dose of products with a higher leucine content covers our leucine needs, the 0.4-0.5 g of isoleucine and valine found in most of these products is not enough to energize and start the "fat-burning" processes. If you think about it: by increasing the dose of leucine, we only reduce the amount of isoleucine and valine in the product. In Hungarian: we therefore do not enjoy the maximum benefit of the BCAA dietary supplement.

Also, if we want to avoid protein synthesis and muscle loss, we don't necessarily need more leucine. It is best to sneak in a high-quality, fast-absorbing and easy-to-use protein powder along with our 2:1:1 BCAA supplement immediately (20-30 minutes) after your workouts.

HOW IS IT WORTHWORTH TO INCREASE THE QUANTITY OF LEUCINE?

The answer is very simple: Feel free to consume more leucine, BUT proportionally increase the amounts of isoleucine and valine as well!

Consume more BCAAs with a ratio of 2:1:1, as this will give you better results than any other product with a different ratio.

We have an ideal BCAA product for you!

HOW YOU CAN HELP:

• Increasing muscle mass, avoiding muscle loss: BCAAs, also known as branched chain amino acids, are essential, i.e. vital for the body. Their replacement must be taken care of every day, because the body cannot produce them.
• Increasing energy levels: Leucine plays the biggest role in energy production; both at rest and during exercise, this amino acid is used fastest and to the greatest extent by the body. Leucine, isoleucine and valine enhance each other's effects, the recommended intake ratio pair is 2:1:1 - PANHELLEN BCAA MAX was made with this ratio.
• Other effects: An additional benefit of BCAA is that it reduces the level of the stress hormone, i.e. cortisol, in the blood plasma, so you can eliminate its negative effects.