Diet gun

Amino acids are the building blocks of proteins. Each protein is made up of many different amino acids linked together.

There are essential and non-essential amino acids.

Essential amino acids are the amino acids (there are 9, valine, leucine, isoleucine, tryptophan, lysine, methionine, histidine, phenylalanine and threonine) that cannot be synthesized by the human body and must be obtained from the diet by consuming protein foods.

Non-essential amino acids are synthesized by the human body and their intake through diet is not necessary.

From the essential amino acids, 3 are the so-called BCAA (Branched-chain amino acids) which are leucine, valine, isoleucine.

BCAAs represent approximately 35% of the essential amino acids found in our muscles.

Leucine is most important because it activates the mTOR pathway, a key regulator of muscle protein synthesis. This specific activation promotes muscle growth and repair, processes that are crucial for all athletes.

The main functions of BCAAs are:

1. help maintain muscle tone and energy recovery as they are taken up directly by muscle tissue

2. stimulate the body’s anabolic reactions by promoting protein synthesis, and slow down catabolic reactions

3. reduce muscle soreness after intense exercise

4. help reduce central fatigue, which is the phenomenon where the brain perceives increased fatigue during exercise

5. maintain muscle mass during periods of calorie restriction by promoting a positive protein balance

Intense and frequent training

Athletes of any sport who train frequently and intensely can benefit from BCAAs to speed up recovery and maintain high performance.

Endurance sports

For athletes in endurance sports, such as marathon running or long-distance cycling, BCAAs can, in addition to reducing the central fatigue mentioned above, provide an alternative source of energy when glycogen stores are depleted, further delaying muscle fatigue.

Vegan athletes

Vegan athletes will benefit from BCAAs because their dietary plant-based protein sources are less rich in these amino acids. Supplementation can compensate for this deficit and aid performance and recovery.

Practical shooting athletes

Practical shooting athletes do not have any more specialized needs than athletes in other sports. Depending on their training (except for shooting practice) such as weights for strength and muscle mass gain, intermittent aerobic or anaerobic exercise for better response during the stages of a match, they should also regulate their intake of BCAA amino acids or not.

With relaxed pace and intensity workouts, there is no need to take BCAA amino acid supplements.


BCAA Ratios

The ratios of the three BCAA amino acids leucine, valine, isoleucine that we find in nutritional supplements are mainly 2.1.1 and 4.1.1 and refer to the ratio of these three amino acids in this order, that is, 2.1.1 has 2 parts leucine, 1 part valine and 1 part isoleucine.

There are also supplements with 6.1.1, 8.1.1 and 10.1.1

The ratio 2.1.1 is the composition considered closest to the ratio that naturally exists in human muscles. It provides an optimal balance between the three amino acids and therefore better absorbability.

The ratio 4.1.1, contains 4 parts leucine to 1 part valine and 1 part isoleucine. This formulation with the most leucine focuses on activating the mTOR pathway, which we said regulates muscle protein synthesis. By increasing the leucine ratio, this ratio aims to maximize anabolic effects and accelerate muscle recovery.

The 2.1.1 and 4.1.1 ratios are the best ratios we can get with 2.1.1 being probably the best choice due to its balanced composition and better absorbability.

The 6.1.1, 8.1.1 and 10.1.1 do not have a similar effect with their excessive leucine content and are probably a waste of money.

The addition of vitamin B6 to most BCAA supplements helps to better metabolize these amino acids.


BCAA dosage

It is difficult to give an exact dosage that is suitable for everyone.

Usually 3 – 5 grams before, 3 – 5 grams during and 3 – 5 grams after training is enough for most athletes depending on their weight and their sport.

The effect of BCAAs on the repair of muscles that have suffered injury from training peaks approximately 30 to 60 minutes after consumption, which is why taking them before and immediately after training is important.


BCAA amino acids as supplements are found in tablets, powder and liquid form.

BCAA amino acids are a top supplement that will help athletes who want to pursue performance in any sport.