Branched-chain amino acids (BCAA) – Benefits, Foods and Supplementation

Branched-chain amino acids (BCAAs): Leucine, Isoleucine and Valine.
“Branched-chain” refers to the chemical structure of BCAAs, which are found in protein-rich foods such as eggs, meat and dairy products.
BCAA are the main essential amino acids for effective muscle protein synthesis.
If you are having a protein rich diet especially from animal sources and from quality protein supplements like whey protein, it may not be necessary to supplement with BCAA separately .
Foods rich in BCAA include meat, chicken, fish, whey protein, dairy products, eggs. Other plant based foods like nuts, legumes, beans, seeds, whole grains too contain BCAA but in very less ratio. One needs to eat a lot of vegetarian foods to get the required amount of BCAA for optimum muscle protein synthesis.

BCAAs play an important role in building muscle. However, your muscles require all the essential amino acids for the best results.
Supplementing with BCAAs may decrease muscle soreness by reducing damage in exercised muscles.
BCAAs may be useful in decreasing exercise-induced fatigue, but they are unlikely to improve exercise performance.
Taking BCAA supplements can prevent the breakdown of protein in certain populations with muscle wasting.
BCAA supplements may improve the health outcomes of people with liver disease, while also possibly protecting against liver cancer.

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