If you’re someone who works out regularly, you must have wondered at some point “what is BCAA?” And if you don’t work out, you might assume that it’s something only gym-goers would need. But BCAA nutrition is something that everyone requires; simply to maintain muscle mass and strength. BCAAs, otherwise called Branched Chain Amino Acids, are responsible for muscle repair and growth and relieving muscle soreness. And even though they’re so important for our muscle health, they aren’t produced by the human body naturally, categorising BCAAs as essential amino acids. Our only source of them is BCAA foods, foods that contain amino acids, or supplements. So let’s explore the best non-veg as well as plant-based foods to get your BCAAs through your diet.
Animal-based Sources of BCAA
Some of the best BCAA natural sources are animal foods and products. Here are some of the best foods to eat to get BCAAs:
1. Red Meat: Red meats are a complete protein source. So it provides the body with all nine essential amino acids, which includes BCAAs. Foods like mutton, lamb, pork, etc. are good BCAA foods.
2. Poultry: Chicken and turkey are good sources of protein, so they’re also high in BCAAs. Nearly 3 ounces of poultry make up to 20 grams of protein. And they can be easily cooked into many delicacies.
3. Fish: Salmon is a good source of BCAA that also has the goodness of omega-3 fatty acids. These boost brain and heart health, help reduce muscle soreness, and improve your oxygen levels. To add to these benefits, it’s easy to cook too.
4. Eggs: Eggs are a rich source of protein, so naturally they also provide BCAAs. Including eggs in your diet is an easy way to strengthen your protein intake with all the essential BCAAs your body needs.
5. Dairy Products: Milk contains all BCAAs and has a 3:1 carb to protein ratio that makes it quite beneficial for your muscle recovery. In addition, it has vitamins and minerals like Vitamin D and Calcium that aid bone health. Other milk products like cheese and yogurt are also good sources of BCAAs.
Plant-based Sources of BCAA
For plant-based sources, it’s best to consider foods that contain amino acids and proteins as that includes the BCAAs that we need.
1. Soy Foods: Foods like tofu, tempeh, and edamame are standout sources of BCAAs for vegans because they’re complete proteins, providing all essential amino acids including BCAAs. You can eat tofu stir-fries, tempeh salads, or steamed edamame for a potent plant protein boost.
2. Whole Beans and Legumes: Beans and lentils (chickpeas, black beans, kidney beans, red lentils) offer ample BCAAs through their protein-rich content. So eat foods like dal, hummus, or bean salads to diversify your intake.
3. Nuts and Seeds: Many nuts (almonds, cashews, peanuts, pistachios) and seeds (hemp, chia, flax, pumpkin) contain significant levels of BCAAs, and they’re easy to add to snacks, smoothies, or breakfast bowls.
4. Whole Grains: Grains like quinoa, buckwheat, and amaranth are good for BCAAs since they are nearly complete proteins. To get more BCAAs, include quinoa pulao, amaranth laddoos, or buckwheat pancakes in your meals.
5. Plant-Based Protein Powders: Protein powders made from peas, soy, brown rice, or blends of these sources are highly concentrated in BCAAs and work well in post-workout smoothies or shakes. And such shakes are good sources of BCAA for runners too during exercise.
Final Thoughts
These sources of amino acids will help you to maintain your muscle mass and strength. But if you’re unable to follow your diet or can’t add these food sources to your diet then you can opt for BCAA supplements that will help you fulfil your daily BCAA requirements.
FAQs
Q1. What does BCAA do?
BCAAs help build and repair muscle, reduce muscle fatigue and soreness, and support energy production during workouts.
Q2. What foods are high in BCAA?
Foods high in BCAAs include eggs, meat, poultry, fish, dairy products, soy foods, beans, nuts, seeds, whole grains, and plant-based protein powders.
Q3. When to take BCAA?
The best time to take BCAAs is before, during, or right after exercise to help with muscle recovery and reduce fatigue.
Q4. How do vegans get BCAA?
Vegans can get BCAAs from soy foods (tofu, tempeh), beans, lentils, nuts, seeds, whole grains like quinoa, and plant-based protein powders.