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Do You Need Branched Chain Amino Acid (BCAA) Supplements?

The short answer is probably not. If you’re getting a sufficient amount of protein in your diet, you’re already getting as many BCAAs as you need.

As most of you know, we manufacture nutritional supplements for a reason: we believe our products fulfill very specific health needs for the broader population. Unfortunately, the industry has a bad habit of selling all sorts of products that are generally unnecessary for the large majority of consumers. BCAAs fall into that category. While using these products most likely won’t do you any harm, you very likely don’t need them.

Simply put, if your diet currently contains enough protein, you’re already getting all the BCAAs you need, so save your money. And if you’re not getting enough protein in your diet, it’s not BCAAs you need, it’s more complete protein!

𝗪𝗵𝗮𝘁 𝗮𝗿𝗲 𝗕𝗖𝗔𝗔𝘀?

There are 20 different amino acids that make up the thousands of different proteins in the human body.

Nine of the 20 are considered essential amino acids, meaning they cannot be made by your body and must be obtained through your diet.

Of the nine essential amino acids, three are the 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.

𝗪𝗵𝘆 𝗮𝗿𝗲 𝗕𝗖𝗔𝗔𝘀 𝗻𝗲𝗲𝗱𝗲𝗱?

1. BCAAs increase muscle growth

2. BCAAs decrease muscle soreness

3. BCAAs reduce exercise fatigue

4. BCAAs prevent muscle wasting

5. BCAAs can benefit people with liver disease

𝗙𝗢𝗢𝗗𝗦 𝗛𝗜𝗚𝗛 𝗜𝗡 𝗕𝗖𝗔𝗔𝘀

BCAAs are found in many foods and whole protein supplements.

Getting BCAAs from complete protein sources is more beneficial, as they contain all the essential amino acids.

Fortunately, BCAAs are abundantly found in many foods and whole protein supplements. This makes BCAA supplements unnecessary for most, especially if you consume enough protein in your diet already.

Consuming protein-rich foods will also provide you with other important nutrients that BCAA supplements lack.

𝗧𝗵𝗲 𝗯𝗲𝘀𝘁 𝗳𝗼𝗼𝗱 𝘀𝗼𝘂𝗿𝗰𝗲𝘀 𝗼𝗳 𝗕𝗖𝗔𝗔𝘀 𝗶𝗻𝗰𝗹𝘂𝗱𝗲:

Serving Size BCAAs
Beef, round 3.5 oz 6.8 g
Chicken breast 3.5 oz 5.9 g
Whey protein powder 1 scoop 5.5 g
Soy protein powder 1 scoop 5.5 g
Canned tuna 3.5 oz 5.2 g
Salmon 3.5 oz 4.9 g
Turkey breast 3.5 oz 4.6 g
Eggs 2 eggs 3.3 g
Parmesan cheese 4.0 oz 4.5 g
1% milk 8.0 oz 2.2 g
Greek yogurt 4.0 oz 2.0 g

𝗙𝗢𝗥 𝗩𝗘𝗚𝗔𝗡𝗦-

While most complete proteins are animal based, vegans can get complete proteins by eating a diet high in the following:

1. Quinoa

2. Buckwheat

3. Soy

4. Rice & Beans-
Eaten together, they combine for a complete protein profile

5. Ezekiel Bread-
While initially intended to help a besieged Jerusalem make bread when supplies were low, Ezekiel Bread turned out to be a recipe for an extraordinarily nutritious loaf that contains all of the essential amino acids. It’s also usually made from sprouted grains, a process which significantly increases the bread’s fiber and vitamin content, as well as its digestibility.

𝙎𝙖𝙫𝙚 𝙮𝙤𝙪𝙧 𝙢𝙤𝙣𝙚𝙮 𝙤𝙣 𝘽𝘾𝘼𝘼 𝙥𝙧𝙤𝙙𝙪𝙘𝙩𝙨 𝙨𝙪𝙘𝙝 𝙖𝙨 𝙩𝙝𝙞𝙨 𝙤𝙣𝙚. 𝙄𝙛 𝙮𝙤𝙪 𝙣𝙚𝙚𝙙 𝙢𝙤𝙧𝙚 𝙥𝙧𝙤𝙩𝙚𝙞𝙣 𝙞𝙣 𝙮𝙤𝙪𝙧 𝙙𝙞𝙚𝙩, 𝙨𝙥𝙚𝙣𝙙 𝙮𝙤𝙪𝙧 𝙢𝙤𝙣𝙚𝙮 𝙤𝙣 𝙖 𝙜𝙤𝙤𝙙 𝙘𝙤𝙢𝙥𝙡𝙚𝙩𝙚 𝙥𝙧𝙤𝙩𝙚𝙞𝙣 𝙥𝙤𝙬𝙙𝙚𝙧 𝙞𝙣𝙨𝙩𝙚𝙖𝙙!

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