Branched chain amino acids, also called BCAAs, are the three essential amino acids needed for protein synthesis: leucine, isoleucine and valine. These amino acids make up one third of muscle in the body. The body breaks down muscle when it needs energy, especially during strenuous exercise, to get these amino acids. By providing the body with BCAAs during or after a workout, you can inhibit the body from breaking down muscle.
Meats
Red meat is highest in BCAAs. Other meats are also high in BCAAs because they are primarily protein; all sources of protein contain BCAAs. Choose lean cuts of meat to avoid the saturated fats that can increase your risk for developing heart disease, advises the MayoClinic.com.
Poultry is another source of BCAAs and a popular option for beef. Choose breast meat without the skin for a low-fat protein source of BCAAs. It is also a heart healthy choice, according to the American Heart Association. (Reference 6) Eggs are packed with nutrition and BCAAs. They are also low calorie and easy to incorporate into your daily diet. Eggs can be added to shakes, hard-boiled for a snack or just scrambled for a quick bite.
Dairy
Dairy products also are good protein sources and contain high amounts of BCAAs. Some healthy choices in dairy include low-fat or nonfat milk, low-fat cottage cheese, low-fat yogurt, frozen yogurt, sour cream and low-fat cheeses. MayoClinic.com recommends reducing the amount of saturated fats in your diet.
Additional dairy options include butter, cheese, cream, crème fraiche, eggnog, ghee and half-and-half. Some dairy products, such as ice cream, contain whey protein, which is loaded with BCAAs.
Liquid & Powder Protein
Many bodybuilders use liquid protein drinks as sources of BCAAs before, during or after workouts. One advantage to protein powders and drinks is that you can mix your shake to have any amount of BCAAs. Milk added to protein powder shakes boosts the amount of BCAAs in the shake.
Whey protein shakes are popular because they are easily digested. Whey is separated from milk in the process of making cheese.
Soy protein is a complete protein and a source of BCAAs. It is not as high in BCAAs as whey protein, but it is a good option for people who are lactose intolerant or vegetarian; soy protein comes from soybeans and not from animals. Drinking soy protein can also help lower cholesterol, according to John Erdmand, University of Illinois professor of nutrition, in a 2000 advisory to the American Hearth Association.
References
- Training-Conditioning: ACSM Review
- Biomed Central News: Extending the Limits of Human Performance
- Health News: Branched Chain Amino Acids
- MayoClinic.com: Dietary Fats: Know Which Types to Choose
- MayoClinic.com: How Meat and Poultry Fit in Your Healthy Diet
- American Heart Association: Meat, Poultry and Fish
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