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Optimize Your Performance: The Ultimate Branched-Chain Amino Acids Food List

Published : May 14, 2022 1 mins read Updated On : May 16, 2024

Amino Acids Foods

Do you work out regularly? If your answer is yes, or even if it is a no, you must ensure that your body gets enough BCAAs to maintain muscle mass and strength. BCAA or Branched Chain Amino Acids are responsible for muscle repair and growth in the body and aids to reduce muscle soreness as well.

Being so important for your muscle health, yet they are not produced by the human body, making them fall into the category of essential amino acids. Let us discuss today the best non-veg and best plant-based foods to get your BCAAs through your diet.

Animal-based BCAA Sources

  • Poultry

Chicken and turkey being good sources of protein means that they are high in BCAAs too. Nearly 3 ounces of poultry make up to 20 grams of protein. Additionally, they can be easily cooked into many delicacies.

  • Milk

Milk contains all BCAAs and has 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.

  • Salmon

Another good source of BCAA that also has the goodness of Omega 3. These in turn boost brain and heart health, aid to reduce muscle soreness and improve your oxygen levels. To add to these benefits, it is easy to cook too.

Plant-based Sources of BCAA

  • Tofu

Tofu is one of those plant based food items that fits into the category of complete proteins, I.e., it contains all the nine essential amino acids. Like milk, this too is a rich source of calcium.

  • Hemp Seeds

Helps seeds are rich in BCAA, zinc, magnesium, iron and omega-3 fatty acids. You get 20gm of vegan protein in nearly 6 tablespoons. Add them to your smoothies or salads, for better taste and for strong muscles.

  • Quinoa

Quinoa, like Tofu, has all the essential amino acids that are required by your body. One cup of cooked Quinoa has approx. 8 grams of protein. Adding it to your soups, salads, etc. is easy too.

Read Next: 5 proven benefits of branched chain amino acids

These sources of amino acids will help you to maintain your muscle mass and strength. However, if you are not able to follow your diet or cannot add these food sources to your diet then you can opt for BCAA supplements that will help you to fulfill your daily BCAA requirements.

Neel Visaria
Neel Visaria
Health and Fitness

Neel is an expert blogger who just loves writing about health and fitness. He makes sure that his blogs are fun to read but also informative. Neel is committed to spread awareness through his blogs... Read More

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