BCAA 4:1:1 Ratio
Solid evidence for muscle protein synthesis. 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
Leucine heavy. More muscle protein synthesis signal.
DOES IT WORK?
6/10 Mixed. Higher leucine ratio marketed as superior for muscle building. May trigger more mTOR but diminishing returns. 2:1:1 works fine for most.
HOW MUCH TO TAKE
5-10g around training
COST
Mid-range. $35-50/month. Standard for most people.
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
Identical to regular BCAAs for most users.
QUICK ANSWERS
+ 4 more questions
DOSE-RESPONSE CURVE
How effective is creatine monohydrate at different doses? Here's what the research shows.