Supplement or in your diet?
Proteins: Foods Rich in BCAA
BCAAs are three amino acids found in muscle tissues. They must be provided through the diet because the body cannot synthesize them.
They are found in all protein-rich foods: eggs, meat, fish, legumes, seeds…
Every food containing proteins provides you with BCAAs by definition. The foods highest in BCAAs are simply those that are highest in proteins. Take the example of eggs: 2 eggs provide 12.3g of proteins including 1.1g of BCAAs.
Read also | Our criteria for choosing the best BCAAs
Whey, a Source of BCAA
As I explain in this article about whey and muscle gain, it is indeed the proteins that play a role in the development and maintenance of muscle mass.
Native whey isolate is a very interesting source of BCAAs. In fact, 30g of powder contains 7.5g of BCAAs. Athletes’ protein needs are on average 1.6g of protein/kg/day. If you meet these needs, you will have your daily BCAA quota by definition.
Meeting these protein needs is easier if you integrate 1 to 2 shakes of native whey isolate per day. You can consume 1 shake as a snack and 1 shake just before going to sleep.
These are, in my opinion, the most appropriate times for whey consumption. Indeed, as shown by this study published in 2019, protein assimilation is ideal with about 20g every 2 hours.
In a traditional diet (breakfast, lunch, dinner) each separated by 4 hours, integrating a shake at 4 PM and a shake at 11 PM is ideal.
The evening snack promotes muscle recovery, which occurs mainly at night when your body is at rest.
Therefore, prioritize dietary sources of BCAAs and whey. However, I do not recommend taking BCAAs alone as a dietary supplement.
Read also | How to choose the best whey on the market?
What’s the best time to take BCAAs?
Through Diet
For intelligent and effective BCAA intake, here’s a daily distribution example you can follow according to your size and goals:
- Breakfast 7:30 AM: 2 eggs and 200g of yogurt or Skyr
- Lunch 12:30 PM: 120 to 140g of meat and a dairy product
- Snack 4:30 PM: 1 shake of 30g of native whey isolate
- Dinner 7:30 PM: 80g of meat + 60g of legumes and a dairy product
- Bedtime 10:30 PM: 1 shake of 30g of native whey isolate
Of course, this is only an example and you should adapt your meals to your lifestyle, depending on your work and training hours.
BCAAs through Whey
Whey, if of good quality, provides a significant amount of BCAAs. Within the framework of a sporting goal like muscle gain or a cut, the use of this dietary supplement is satisfactory.
I advise consuming whey at least 2 hours before or after your meals for optimal absorption.
It’s completely unnecessary to consume a shake directly after a workout ending at 7 PM if you plan to have a protein-rich meal at 7:30 PM. It would be much wiser to consume whey before your session around 4:30 PM/5 PM.
