T Nation


Does any one know the appropriate ratio of the three bcaa’s in powder or
pill? Some say isoleucine is most important, others leucine. I’ve seen
everything from iso 10% - 25%.

Paul,to the best of my knowledge L-Leucine is king.And the
optium ratio is 50% L-Leucine 25% L- Isoleucine 25% L-Valine.
I researched this topic about 8 years ago, and I would guess
this ratio is still supported today.

Fred Hatfield recommends an 8:5:5 ratio… pretty close to what Joey said (2:1:1). I think most people agree on 2:1:1.

Ideally you want a 2:1:1 ration of leucine to isoleucine and valine. That is, 50% leucine and 25% a piece for isoleucine and valine.


I agree with the aforementioned ratios of 2:1:1 and that Leucine is the king, so to speak. It has some very unique and potent insulinogenic properties. It’s important to keep a balance between the BCAAs, as to not provide too much of one over the others, which would create an imbalance. That is, unless there is already an imbalance that needs to be treated (branched chain ketoaciduria, other deficiencies, additctions).