Branched-Chain Amino Acids
Also indexed as:BCAA's, Branched-Chain Amino Acids (BCAAs), Isoleucine, Leucine, Valine
How to Use It
Most diets provide an adequate amount of BCAAs for most people, which is about 25–65 mg per 2.2 pounds of body weight.42, 43 Athletes involved in intense training often take 5 grams of leucine, 4 grams of valine, and 2 grams of isoleucine per day to prevent muscle loss and increase muscle gain, though most research does not support this use of BCAAs.
Where to Find It
Dairy products and red meat contain the greatest amounts of BCAAs, although they are present in all protein-containing foods. Whey protein and egg protein supplements are other sources of BCAAs. BCAA supplements provide the amino acids leucine, isoleucine, and valine.
Only a person deficient in protein would become deficient in BCAAs, because most foods that are sources of protein supply BCAAs. Few people in Western societies are protein deficient.
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