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
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