BCAA 2:1:1 Ratio
Solid evidence for muscle preservation. Not a miracle worker, but genuinely useful for the right person.
Verdict
6/10 Mixed
Evidence
Grade B / 100+ Studies
The No-BS Summary
8 things. 60 seconds. Everything you need.
WHAT IT DOES
The classic ratio. Leucine leads, isoleucine and valine follow.
DOES IT WORK?
6/10 Mixed. Standard BCAA ratio found in most products. If eating enough protein, probably unnecessary. Better for fasted training or low protein diets.
HOW MUCH TO TAKE
5-10g around training
COST
Budget-friendly. $20-35/month for quality brands.
FIRST 24 HOURS
Don't expect miracles on day one. It's building in your system.
AFTER A FEW WEEKS
Most people notice something by week 2-3.
SAFETY
Safe for most people. No red flags at normal doses.
HOW IT FEELS
May reduce soreness. Less fatigue during fasted training.
QUICK ANSWERS
+ 4 more questions
DOSE-RESPONSE CURVE
How effective is creatine monohydrate at different doses? Here's what the research shows.