what are bcaas?

Last week we gave you an intro to amino acids. Today we’re going to look at a specific type of amino acid - BCAAs or branched-chain amino acids. BCAAs are different from other amino acids in that their unique chained structure allows them to go directly from the liver to the bloodstream. Other amino acids go through a much more lengthy metabolic process. BCAAs perform a variety of functions, but they are more closely involved with muscle growth than all the other amino acids.

Given this specialization in muscles, they’ve become a hot topic in the nutrition world. They’re known for providing energy and stamina for workouts, maintaining a healthy weight, helping to preserve muscle tissue while in a caloric deficit, and stimulating the growth of new muscle tissue after strenuous training. BCAAs can be taken as a supplement, but there are also many foods that can provide you with them. Most sources of protein are good sources of BCAAs, but some are better than others. Other than the eggs, below are the BCAAs in a 6oz serving of:

• Roasted peanuts: 6.8g
• Chicken breast: 6.6g
• 95% Lean beef: 6.2g
• Salmon/Tilapia/Canned tuna: 5.9g/5.9g/5.6g
• Black beans: 2.6g
• 1 Egg: 1.3g
• 1 Egg white: 0.8g

SOURCES
https://www.livestrong.com/article/275274-foods-that-are-highest-in-isoleucine-leucine/
https://healthyeating.sfgate.com/foods-high-bcaas-10382.html
https://www.bodybuilding.com/content/ask-the-macro-manager-what-are-the-best-bcaa-food-sources.html
https://nutritiondata.self.com/facts/legumes-and-legume-products/4419/2