Foreign translation: Dr. Mike Rousseau

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.

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.

< br /> Tip:1 ounce is equal to 28.3 grams

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 28 grams than any other food (except eggs and egg whites, which are not measured in units), but its total branched-chain amino acid content is the lowest. By comparison, 170 grams of dry-roasted peanuts contain higher levels of leucine and total branched-chain amino acids than all meats, but the protein content is much lower.

In order for us to understand, I list the two rightmostColumn columns 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 about 3g of leucine to promote the synthesis of muscle protein, so eating 170g of any of the meats we list per meal can meet your needs.

If you can eat 8 eggs or 9 egg whites, it can help you achieve the 3 grams of leucine goal. In addition, 170 grams of peanuts does not sound like much, but a handful of peanuts is about 28 grams, so 170 grams is already rich in 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.