Finding the right diet and ensuring we get all of our essential nutrients is a constant source of struggle for many of us. It seems like there’s always a new scientific study that tells us not to eat one food or to bulk up on another, but then a new study comes out the next month that contradicts everything entirely.
You might already be familiar with the importance of BCAAs and protein in your diet, but many of our customers in Poplar Bluff, MO wonder how to get enough BCAAs and protein from food. Read on to learn about BCAAs and proteins, and which foods are high in BCAAs.
What are BCAAs and why do we need them?
BCAAs are “branched chain amino acids,” which are necessary nutrients for your body—but you can’t make them yourself. You can either get these nutrients from food or from a supplement. BCAAs stimulate muscle growth, similar to protein.
There are three BCAAs (leucine, isoleucine and valine), and they help improve your muscle growth, decrease fatigue and muscle soreness and benefit anyone who has liver disease. The best way to get enough BCAAs in your diet is to eat plenty of protein-rich food, and supplement if you don’t eat meat, dairy or fish.
Doctors suggest consuming an average of five to 12 grams of BCAAs per day.
Foods to include in your diet
Even if you’re a vegetarian or vegan, it’s easy to get your BCAAs from your diet. Here are some of the foods that are highest in protein and BCAAs:
- Beef: Beef is one of the best sources of BCAAs. In a 3.5 ounce serving, you’ll get a whopping 6.8 grams of BCAAs—go ahead, reach for that steak!
- Chicken breast: Chicken breast has 5.88 grams in a 3.5 ounce serving, which makes it a great option for those focusing on lean or white meats only.
- Whey or soy protein powder: If you’re not a meat eater, not to worry—one scoop of whey or soy protein powder offers 5.5 grams of BCAAs. Putting these in a smoothie ensures you get plenty of proteins as well as the essential nutrients from any fruit and vegetables you eat.
- Canned tuna:5 ounces of canned tuna gives you 5.2 grams of BCAAs, which makes it an easy and convenient option.
- Salmon: Salmon, famous for its omega 3 fatty acids and rich buttery flavor, has 4.9 grams in a 3.5 ounce serving.
- Parmesan cheese: Half a cup of Parmesan cheese offers 4.5 grams of BCAAs, which is a great excuse to load up on pasta night.
- Eggs: Two eggs provide almost 3.3 grams of BCAAs, so go ahead and eat that omelet (especially if you combine it with another food from this list).
There are plenty more foods with high amounts of BCAAs in Poplar Bluff, MO. If none of these options appeal to you, you can also stop by The Bee Hive Natural Foods today to find a supplement that’s right for you.