Proteins are made up of amino acids, the building blocks your body uses to grow and repair and function properly. Of the 20 amino acids, some are made by the body and called non-essential, and some must come from food, called essential. Among the essential amino acids are leucine, isoleucine, and valine, known as branched-chain amino acids (BCAAs) because of their unique branched shape. It’s thought that these three play a special role in athletic performance.
Why Are Branched Chain Amino Acids Important?
The role that BCAAs play in energy production and supporting muscle mass makes them of great importance to athletes. BCAAs are more readily converted to glucose during exercise than other types of amino acids and this glucose can then be used for energy. The BCAA, leucine, is also needed to signal the process of building new muscle. Many athletes have turned to BCAA supplements to aid in muscle strength, prevent fatigue, and improve recovery.
Why is Leucine Important?
Most protein is used for building and repairing body tissues. The amino acid leucine, however, is different. Compared to other amino acids, leucine is readily converted to energy during exercise.
In addition to being an energy source, leucine also plays a key role in building new muscle tissue. It is needed to signal the process of building new muscle. In fact, leucine is the most powerful activator of muscle growth out of all other amino acids. For this reason, many athletes have turned to leucine-rich foods and supplements to help improve muscle strength and lean body mass.
Do You Need BCAA Supplements?
The effect BCAA supplements have on muscle mass and performance has been studied widely. Research shows that BCAAs are important, but consuming BCAA supplements does not provide any additional benefit compared to consuming foods that are high in BCAAs. In fact, consuming whole food sources of BCAA may be superior to supplements since the supplements lack other essential amino acids and important nutrients that your body also needs to build and repair.
What Are Food Sources of BCAAs?
Not all proteins are created equally, and some foods contain more essential amino acids than others. Additionally, some foods have proteins that are more easily digested than others, taking less work to break down into individual amino acids to be used by the body. The good news is that most BCAA-rich foods are also easy to digest. Lean meats and dairy products are some of the best and most commonly consumed sources of BCAAs in the diet. The following chart shows food sources that are rich in BCAAs.
| Food | Serving Size |
|---|---|
| Beef Round | 3.5 oz |
| Chicken Breast | 3.5 oz |
| Whey protein powder | 1 scoop |
| Salmon | 3.5 oz |
| Eggs | 2 eggs |
| Beans/Lentils | 1 cup |
| 1% Milk | 1 cup |
| Greek Yogurt | 1/2 cup |
SOURCE: USDA food and Nutrient database
How Many BCAAs Do You Need in a Day?
There currently is no set daily value for BCAA intake. A balanced diet with adequate protein intake is sufficient to provide enough BCAAs for health and muscle building. Aim to consume a variety of high-quality protein sources throughout the day. For athletes, consuming a pre- or post-exercise snack that contains both high-quality proteins and carbohydrates will provide the energy and amino acids needed to maximize muscle repair and recovery. Consult with a sports dietitian to determine if BCAA supplementation is necessary based on your own individualized training needs.
