Question from Mirko Tramosljika:
Hey Mark, if i am in a cutting phase, is it BCAA which is gonna save me from losing my muscle or some other supplement. And if it is, is it gonna save the whole muscle or I’m still gonna lose some but less??
What BCAAs are:
Branched-chain amino acids are made up of leucine, isoleucine and valine. We say these are essential because the body cannot produce it; we have to take them from a third party source. They are useful to prevent muscle breakdown while exercising, provide more energy, endurance, speed up the recovery process and promote fat loss.
5 major roles of BCAAs:
1. BCAAs trigger protein synthesis and inhibit the breakdown of muscle cells. Basically, they are good to prevent muscle breakdown.
2. BCAAS play a huge role in muscle and energy production during exercise.
3. Reduce muscle soreness, reduce fatigue, and accelerate recovery.
4. Use fat as energy instead of breaking down your muscles too much.
5. Improve hormone balance for greater strength, power and endurance adaptations from intense training.
Is there a best time to take a BCAA supplement? Is it best to take it during your workout, or is it the same no matter when you take it?
Does the ratio of BCAA change something ? for exemple 2-1-1 vs 4-1-1 vs 3-1-2 ?
It will depend on your goal, but usually I stick to the 2-1-1 or 4-1-1 like in the Amrap.
I like the 4:1:1 ratio because Leucine is the branch amino acid that has the most research showing to help best with muscle recovery, endurance and volume. The Amrap have a 4:1:1 ratio, so I get 4 times more Leucine than Isoleucine and Valine. 2:1:1 ratio is the standard and still good too
Good thanks! :)
Thank you.Don’t worry for my last name Mark, you said it good enough.
You just made my day by saying it. That will motivate me to keep going.
Such an honor.
My pleasure brother, I hope I have answered you well.