BCAAs are present in all protein foods, and these are great sources of protein that provide a myriad of health benefits.
They are some of the 20 amino acids that make up protein. The three amino acids that make up the branched chain amino acids are leucine, isoleucine and valine. Leucine and isoleucine are especially beneficial to muscle strength and growth, but other amino acids also have important health functions. For example, the amino acid tryptophan aids in improved mood and reduced symptoms of depression and anxiety by helping release serotonin, a mood-regulating hormone. They are released into your body when protein is broken down, and each one serves its own purpose. BCAAs are particularly beneficial for muscle growth.
An average healthy diet provides enough BCAA sources.
The most abundant sources include:
- Salmon
- Trout
- Sardines
- Poultry
- Turkey breast
- Ground beef
Note: leaner meats have a higher protein content than fattier cuts
If meat is not a product you usually consume, BCAA foods also include:
- Dairy products, such as milk, yogurt and cheese
- Eggs
- Beans
- Lentils
- Nuts
- Grains
- Tofu
Note: low-fat dairy products are much better for protein intake than their fattier counterparts and are also more beneficial for health overall.
If you are a vegetarian, don’t worry. If you eat a variety of plant-based products, your body will receive a enough amino acids, including branched chain amino acids.
Aim to get at least 46 grams of protein per day.
