What Are The Best BCAA Food Sources




This table reveals some interesting information about the BCAA content of popular foods. For example, turkey breast provides more total protein than any of the other proteins per ounce—not including eggs and egg whites, which aren’t usually measured in ounces—but the smallest amount of total BCAAs. By comparison, a 6 oz serving of dry-roasted peanuts packs more leucine and total BCAAs than any of the meat sources, but not nearly as much protein.

To minimize confusion and level the playing field a bit, I included the right two columns, which allow for better comparisons from one protein source to the next. Note that per gram of protein, eggs and egg whites provide the highest levels of BCAAs. Eggs again are also marginally superior when it comes to leucine content. This should be of interest to you because leucine is the main driver of muscle protein synthesis. That said, the amount of leucine is very similar per gram of total protein in all of the foods.

Which Should I Choose? ///
Any of the foods listed above are good sources of BCAAs. Research shows that 3 grams is the approximate amount of leucine needed at a given meal to maximize muscle protein synthesis, so 6 oz of any of these meats is on the low side of what you would want to consume at a meal


Popular Posts

Lose weight fast with no exercise

Lose weight fast with no exercise

When it comes to the thought of exercising many people develop a sweat. Instead of sweating it out at a gym or while playing a sport, they break into a sweat at the very thought of strenuous physical activity in order to lose weight. The exercise part leading to weight loss is what puts off [...]


Do’s and Dont’s of Bodybuilding

Do’s and Dont’s of Bodybuilding

Contrary to what most think, dieting and nutrition are essential to bodybuilding and fitness. Many people overlook the benefits a healthy diet can offer in molding and sustaining a lean physique, which is why it’s important to make the right nutritional decisions. To help you make the proper dietary choices for your meal plans, we [...]


Hair of beach-ready

Hair of beach-ready

Accessorise your honed summer body with these on-trend styles When the temperatures rise, so do hairstyles – it’s far easier to scrape your locks into a topknot than deal with frizz and sweaty strands. But if you’ve worked hard honing a hot body, it makes sense to finish it off with a hot hairdo. We [...]


Glance At Training Volume:Beyond Sets & Reps

Glance At Training Volume:Beyond Sets & Reps

 Training Volume: More Important Than Reps and Sets What in the world is training volume, and why should you care? Let’s take a closer look. Training Volume (V) = Sets (S) x Reps (R) x Weight (W) …or simplified: V = S x R x W Instead of considering the sets and rep ranges of [...]


Better diet process

Better diet process

I have many clients asking me about diets and the same questions keep cropping up time after time. There are as many diets as there are questions and each diet seems to create more questions. Is the Atkins diet safe? Does it work? Should I reduce my carbohydrates? How much protein should I eat in [...]


Q&A

Popular Article

  • 0
    Quad Building Quad Building

    Introduction to Quad Building 101A new course is available at Weik University on building massive quads. Those interested in sitti...

  • 0
    Best foods that boost eye sight Best foods that boost eye sight

    Cataracts are one of the major causes of eyesight loss. It occurs when there is cloudiness in the eye lens. The light is unable to...

  • 0
    Dwight Howard Trying to Get Stan Van Gundy Fired Dwight Howard Trying to Get Stan Van Gundy Fired

    Tony Allen of the Grizzlies saw it. Chuck and Kenny from Inside the NBA saw it. Everyone watching saw it. Dwight Howard further de...

  • 0
    Breathing properly help you lose weight Breathing properly help you lose weight

    It might surprise you to know that people who are overweight generally don’t breathe in enough oxygen. That’s likely a stateme...

  • Comments Off
    With Tony Gilgamesh An Interview With Tony Gilgamesh An Interview

    Tony Gilgamesh: Having asthma as early as I can remember, I wasn't encouraged to play any sports or be too active. For the most pa...

No Comments

    Leave a Comment


    Refresh