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BCAAs: Muscle Growth – Foods High in Branched Chain Amino Acids


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Foods High in Branched Chain Amino Acids

Branched chain amino acids is made up of three essential amino acids that is obtained from food containing proteins.

It comprises of Valine, Leucine, and Isoleucine which is be obtained through the daily diet. The three amino acids is made of same branched shape thus making it easier to separate from other amino acids.

The branched amino acids plays a big role in muscles support, which is achieved by balancing the different amounts of the three amino acids.

Sources of BCAAs

The BCAAs are important sources of energy as they are metabolized in the muscles. Protein synthesis is also promoted by the branched chain amino acids hence reducing muscles damage.

Some of the best sources of the BCAAs includes the dairy products, fish, meat, and chicken.

Although the foods containing the three amino acids should not be taken in large quantities as you might end up taking lots of it.

You can consume about 1 gram of isoleucine and valine, and 1.7 gram of leucine from a 3 kg of meat, fish, or poultry.

Branched Chain Amino Acids

Plants Products

Some of the agricultural products that can be taken include lentils, Lima beans, whole meat, corn and nuts, soybeans, and brown rice.

Beans remains to have the highest amount of proteins, hence it remains the best source of the branched chain amino acids.

The recommended amounts of leucine is about 42 milligrams per kg, 19 milligrams per kg for isoleucine and 24 milligrams per kg for the valine amino acid.

Foods Containing Leucine And Isoleucine

The food products that is highly made of leucine and isoleucine includes the soy products which are known to be made up of only proteins, the dairy products and eggs- made of 0.7 g and 0.4 g respectively, the legumes containing a fairly amount of proteins with a less than 0.2 g of leucine and 0.1 g of isoleucine.

Sources of BCAAs

 Meats and Fish has high percentage of proteins and number of branched amino acids,  thus should be taken in different amounts of 0.7 g and 0.4 g of leucine and isoleucine respectively for beef stalk products and poultry. A 0.5 g and 0.3 g of leucine and isoleucine respectively for fish.


Taking a large amount of leucine is very harmful to one’s health as it causes a variety of diseases.

Hypoglycemia is one of the diseases as it is caused by the reduction in blood glucose level caused by leucine. It also causes pellagra and ammonia accumulation thus hindering normal activities.

As much as it has its effect leucine also has lots of benefits to the body especially for weight loss and muscle development. It is mostly used by the athletes for muscle strengthening and energy production during exercises.


The branched chain amino acids, BCAAs is very helpful for athletes and those in need of muscle strengthening.

BCAAs products can help you achieve all your desired weight and also help in maintaining your body.

The three essential amino acids is the required solution for your bodies development. It only requires the correct quantity of the amino acids before and after the cardiovascular muscle training exercises.