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Natural Sources of BCAA - Best Foods for BCAA,


Natural Sources of BCAA

branched chain amino acids
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Getting BCAAs from food is a great way of providing your body with all the essential nutrients. There are a variety of vegetarian and non – vegetarian sources of BCAAs.


Vegetarian Sources:

  • Dairy Products – Dairy products such as milk, Greek yogurt, cheddar cheese, parmesan cheese, are rich in BCAA content.
  • Lentils – Lentils contain few key Essential Amino Acids and a cup of Lentils provides 2-3 g of BCAA.
  • Soy – Soy products like soymilk, soybeans, tofu, and tempeh are high in BCAA. Soy protein contains around 18% of it. This protein is a great source of BCAA for vegetarian people.
  • Brown Rice – Brown rice contains 37% of the protein as amino acids and 18% as BCAA. Though it lacks an essential amino acid threonine, it can be compensated by eating brown rice with spinach and other leafy vegetables.
  • Almonds and Cashews – Almonds and Cashews are rich in Isoleucine. It helps stabilize blood sugar and boost energy levels. Some other nuts, which are good sources of BCAA, are peanuts, walnuts, and Brazil nuts.
  • Chickpeas – One cup of chickpeas can fulfill the daily requirement of protein. They are loaded with protein and fibre. They are a good source of BCAA.

Non- Vegetarian Sources of BCAA:

  • Chicken – It is an excellent source of lean protein. One chicken breast has about 55 grams of protein. It is the most popular source of obtaining BCAA.
  • Turkey – It is another good source of lean protein. Along with BCAA, it also contains tryptophan, the chemical responsible for easing pain.
  • Salmon – Salmon is a superfood and is rich in omega-3 fatty acids. It helps fight soreness and muscle pain post-exercise.
  • Tuna – Tuna is also called ‘chicken of the sea.’ Tuna is rich in protein, omega -3 fatty acids, and vitamin D.
  • Eggs – Eggs contain a good amount of BCAAs. Eggs have all the essential amino acids that our body can easily digest. Eating an entire egg with yolk can stimulate muscle growth and muscle repair.
Prathik P
PAT Fitness


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