What are the best food sources of branched-chain amino acids?
Branched-chain amino acids (BCAA) were already extremely important nutrients before they became supplements. This article will analyze some important sources of protein found in amino acids.
Author: Dr. Mike Rousseau
February 22, 2013
I love branched-chain amino acid supplements, but I know many foods also contain essential amino acids. So, what are the best food sources of branched-chain amino acids?
In addition to providing leucine for muscle production, branched-chain amino acid supplements also play an extremely important role in promoting protein synthesis during and after exercise. However, with the increasing popularity of branched-chain amino acid supplements, branched-chain amino acids in food are often ignored by us.
The absorption of amino acids by the human body is not just as simple as soaking medicinal powder in water and taking it, and we cannot only rely on supplements. The following is a table of branched-chain amino acid content in protein sources.
Branched-chain amino acid content in food
Some of the information displayed in the table is very interesting. For example: Turkey breast has more total protein per ounce (oz) than any other food (except eggs and egg whites, which are not measured in ounces), but it has the lowest total branched-chain amino acids. By comparison, 6 ounces of dry-roasted peanuts contain more leucine and total branched-chain amino acids than any meat, but much less protein.
To help us understand, I’ve listed the two rightmost columns to make it easier to compare various protein sources. Note that eggs and egg whites provide the highest amount of branched-chain amino acids per gram of protein, and eggs also have the highest leucine levels. You may be interested in this, as leucine is the primary driver of muscle protein composition. This means that the amount of leucine in a food corresponds to the total protein content per gram.
What should I choose?
The foods listed above are all high-quality sources of branched-chain amino acids. Research shows: Each meal requires approximately 3g of leucine to promote muscle protein synthesis, so everyA 6-ounce meal of any of the meats we list will satisfy your needs.
If you can eat 8 eggs or 9 egg whites, it can help you achieve the 3 grams of leucine goal. Also, 6 ounces of peanuts doesn’t sound like a lot, but a handful of peanuts is about 1 ounce, so 6 ounces is already packed with protein.
Next, you'll want to review your diet and caloric intake to see if you're eating enough of these foods. If that doesn't work, and for the sake of calorie control, you can no longer eat more protein-containing foods, you can consider increasing your intake of branched-chain amino acid supplements.