BCAA’s (Branched Chain Amino Acids) are three of the nine essential amino acids including leucine, isoleucine and valine. The essential amino acids can’t be made by the body and therefore must be acquired through the diet. Research studies report that BCAA’s help to promote muscle growth, aids in recovery and reduces muscle soreness.
Per Dr. Mercola, What Are The Best Food Sources Of BCAA’s
BCAAs are found in a number of healthy protein-rich foods, including organic grass-fed beef, wild Alaskan salmon, pastured egg yolks, raw grass-fed cheese, quinoa, pumpkin seeds and nuts. One of the best sources, however, is whey protein concentrate, which has one of the highest concentrations of leucine.
The typical requirement for leucine is 1 to 3 grams daily. However, to optimize its anabolic pathway for muscle growth and repair, you need as much as 8 to 16 grams of leucine daily. One 3-ounce serving of whey protein has 8 grams of leucine (compared to just 1.6 grams in salmon or 1.4 grams in egg yolk).
This likely explains why whey protein concentrate has been found to stimulate muscle protein synthesis and has been called the ideal fitness food when consumed just before or after a workout.
Try to get your BCAAs from your daily diet by incorporating salmon, grass-fed cheese, pumpkin seeds, pastured eggs and nuts if possible.
However, consider using a whey protein concentrate if you are short on time or on the go. This can be a convenient way to add BCAAs to shakes, oatmeal, and yogurt for post workout snacks and meals.
Make sure when selecting your whey protein to look for a pure, high, quality product. Many protein powders can contain high levels of lead, arsenic and toxic ingredients. Check the product on the Clean Label Project website:
- Use state of the art laboratory testing to expose the best and worst performers through our 5-star rating system
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- Create an online marketplace for consumers to buy the highest performing products