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Natural food sources of bcaa


Data from a Harvard study study suggest that high BCAA consumption is associated with an increased risk of developing type 2 diabetes.

So it’s worth repeating … “Eating is always better.”

I put here list of foods rich in BCAA and that do not bring us health risks since consumed properly and preferably in the organic versions.

FOOD OF ANIMAL ORIGIN

Foods rich in BCAA: fish (tuna, salmon), lean red meats, chicken (without skin), whole eggs and organic milks.

FOOD OF PLANT ORIGIN

Of the plant origin we have: white beans, lentils and chickpeas.

This study published is very important because besides being well designed it still included enormous number of people and accompanied during 32 years!

Researchers caution that we should take extra care with supplements, in this specific case of BCCAs, but in fact applies to everything, including polyvitamins and Whey Protein, so the consumption of such compounds must be rigorously evaluated, indicated and accompanied by a and should not be done in a prolonged way or in doses above the recommendations.

Still further studies will come in this line of research to clarify the benefits and especially the risks of supplements. Anyway, do not forget! … “Eating is always better”.

 

egg source of bcaa

Power supply x BCAA

Anyone who practices a sport or attends a gym, you must have heard about BCAA , also known as branched chain amino acid, represented by valine, leucine and isoleucine. As it is not produced by the body, it is obtained mainly by the use of supplements, but what most people do not know is that foods are also sources of BCAAs.

See the main food sources per 100g:

Food Leucine Isoleucine Valine
Group: Vegetables
Soy 2.84g 1.78g 1.76g
White Beans 2.26g 1.49g 1.63g
Lentil 2.11g 1.19g 1.39g
Chickpeas 1.46g 1.14g 0.98g
Group: Meat
Tuna fish 2.17g 1.21g 1.42g
Chicken 1.87g 1.32g 1.24g
Beef 1.95g 1.25g 1.32g
Salmon 1.77g 1.16g 1.39g
Egg yolk 1.63g 1.09g 1.24g
Other foods
Almonds 1.46g 0.88g 1.14g
Oats 1.02g 0.56g 0.79g
Rice 0.66g 0.34g 0.49g

 

Depending on the level of training and individual needs, such as for athletes or people with very intense training, diet may not meet the needs and not offer the same benefits as supplementation, which presents a more concentrated dosage and may present a more effective result . But, of course, this assessment should be done by specialized professionals, such as doctors and nutritionists.

In general, a balanced diet with foods of good nutritional quality is already able to supply the daily needs of nutrients, even of those who practice physical activity, so, avoid the consumption of supplements without guidance.

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