Dietary supplements Healthy Lifestyle Supplementation

How to choose a good BCAA supplement?

When we decide to use dietary supplements to get better results from our training, then there is another problem which product to choose? To be honest, this question is very difficult because the answer does not have to be unambiguous. In this article, I will present some important information on what is worth paying attention when you are choosing the BCAA can.


BCAA - a short information

In the beginning, a handful of information about what BCAA exactly is. You can find more details in our previous articles. In short, BCAA or branched-chain amino acids consists the three of essential amino acids

  • leucine
  • isoleucine
  • valine

They are especially important to us because they belong to the group of exogenous amino acids. Those our body needs but at the same time they are not produced by our organism, so it is important to provide them in our diet. Various tests present this product as a training aid, especially for amateurs because they can alleviate the perception of fatigue after intense training. In addition, it positively affects fat burning. The dietary supplement is often recommended for people starting their adventure with training alongside such staples as protein or creatine. We all clear? So, let’s go ahead!

The best proportion

Before we start choosing anything, it's worth to understand a little bit what proportions are best for branched-chain amino acids, we can find many numbers 2:1:1, 4:1:1, 8:1:1 or even 12:1:1 - what exactly do they mean? The answer is as simple as it can: the ratio of leucine to isoleucine and valine. Leucine reigns here because it is considered as the most necessary in the case of muscle tissue growth. One could say that the more leucine the better, however, this is not entirely true. 2:1:1 is mainly considered the most optimal because during training our brain converts tryptophan into serotonin, which causes us to feel tired more quickly. This is where Valine can help us because it reduces the chance of getting tryptophan into our brain. For this reason, a huge amount of leucine does not necessarily mean better training effects, which is why so many reputable companies are most willing to offer a BCAA with 2:1:1 ratio.

Leucine - the most important amino acid in BCAA formulation
Leucine - the most important amino acid in BCAA formulation

The amount of BCAA in one serving

Here it is best to just pay attention to how much BCAA we have in our product. Of course, it all depends on how much the producer has considered the “optimal, single dose of amino acid” for us. In addition, the question of taking the product (powder or tablets) also comes. It is worth checking the composition on the packaging and in this way to assess whether a certain amount will be suitable for us. And how about the composition of products...

Product composition - additives, etc.

We can often meet with the fact that producers add different, other substances to the supplement like citrulline malate or other amino acids. It is important here to know if the composition does not contain things that are completely unnecessary for us, like any simple carbohydrates or unnecessary additives. Of course, everything ultimately depends on what we are looking for in a given product. Here it is just important that the price-quality ratio should be the best possible.

Manufacturer

And the last thing - the choice of the producer. The truth is that everything depends often on preferences or price. For this reason, there is no sense in writing that "X makes the best supplements” because we can, for example, buy the producer Y’s BCAA because we use other supplements from his offer and we feel connected in some way with the brand.

Summary

Choosing a good BCAA can be a very difficult task for many of us. This little guide should explain a few things related to what is worth checking before buying. The most important thing is to be sure that what we choose comes from a good, sure source and we do not risk losing health.

About author

David

David

I am a graduate of the Physical Education course of Western University of Health Sciences. A lot of personal experience with dietetics and activities perfectly compliments my high-school knowledge.

I am the coach of the second class of canoeing. Instructor of swimming, gymnastics, athletics, and pilates. For 16 years, I have been practising canoeing - I have won many medals in international competitions.

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