BCAA: What are they and how can they help in your daily activities?

BCAA: What are they and how can they help in your daily activities?

If you’re into health , fitness or supplements in any way you’ve probably heard of BCAAs or Branched Chain Amino Acids before or perhaps you already take them or someone might have suggested you.

 During or post workout shake usually contains Whey, BCAA or a plant-based alternative, has taken great prominence in the protein supplement world.

 BCAAs are an important and very useful supplement to know about, particularly if you’re chasing a new fitness goal!


 What actually are BCAAs?

Branched Chain Amino Acids (BCAAs) are commonly referred as the ‘building blocks of the body’. This is because they make up  third of human muscle mass and are essential to stimulate further muscle enhancement and growth.

BCAAs refer to three essential amino acids: leucine, isoleucine, and valine which positively influence the muscle growth by encouraging protein synthesis.

BCAAs can be in any food containing protein, in fact, BCAAs are naturally found in high levels within the protein powders!

However, there is a difference between supplementing with BCAAs during exercise, rather than just relying on what you get from the food you eat.

Specifically supplementing with BCAAs during a gym session or sporting event can be of real benefit to the muscles for recovery and muscle development.




BCAAs fuel the skeletal muscles during training, which can help to give the edge to push above the limits during workout regime. Supplementing with BCAAs helps preserve the stores of glycogen—the primary fuel muscles use for energy production. This means the body has a reliable energy source to tap into during the workout session and training. Plus, abundant glycogen stores keep the body from breaking down muscle protein for energy instead. That’s why BCAA supplements are a win-win for the muscles—they help sustain and safeguard them.

 That’s potentially more energy, more reps and more gains.




BCAAs can also help enhance muscle protein recovery after the workout, especially when consumed them with carbs. Emerging research suggests that leucine is the star player of BCAAs when it comes to regulating genetic signalling pathways involved to boost muscle growth and enhance exercise performance. That’s why quality BCAA supplements have a higher ratio of leucine to isoleucine and valine.

 A typical daily dose includes five grams of leucine, four grams of valine and two grams of isoleucine. BCAA supplements may also help with weight loss, reduce fatigue after exercise,improve the health outcomes of people with liver disease, while also possibly protecting against liver cancer.




BCAA supplements can be consumed before, during and after workout. Whey protein drinks provide the complete spectrum of all three special amino acids. For optimal results, use them in conjunction with a healthy and balanced diet. If looking for an extra leucine boost, make sure brown rice and whole-wheat foods are a part of the regular diet. Nuts like almonds and cashews are rich in isoleucine, dairy, grains, mushrooms and peanuts can also be another option. Animal products like red meat, fish, eggs and chicken—and vegetarian and vegan alternatives like soy, sesame seeds,chickpeas,lentils—are all also full of BCAAs.

The best food sources of BCAAs include,


Serving Size


Beef, round

3.5 ounces (100 grams)

6.8 grams

Chicken breast

3.5 ounces (100 grams)

5.88 grams

Whey protein powder

1 scoop

5.5 grams

Soy protein powder

1 scoop

5.5 grams

Canned tuna

3.5 ounces (100 grams)

5.2 grams


3.5 ounces (100 grams)

4.9 grams

Turkey breast

3.5 ounces (100 grams)

4.6 grams


2 eggs

3.28 grams

Parmesan cheese

1/2 cup (50 grams)

4.5 grams

1% milk

1 cup (235 ml)

2.2 grams

Greek yogurt

1/2 cup (140 grams)

2 grams


So, furthermore switch for a good source of BCAAs or some standard alternatives to experience and feel strength and endurance within the body.

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