I checked up the content of L-Isoleucine, L-Valine and L-Leucine in foods and was surprised to find very high content. I have been led to believe on a cutting diet you need to take expensive BCAA supplement but the foods have equal or even more. The foods that have high bcaa are rye, meat, almonds, cashews, eggs, fish, chicken, chickpeas, lentils and liver. for example chicken breast 113g (4oz) has 2.5g of leucine, 1.7g of valine and 1.75g of isoleucine. I noticed the bcaa content when i started eating lentils and was pleasantly surprised. Lentils are great have high protein, carbs, fibre and vitamins and minerals.
Thread: bcaa's in foods
05-30-2007, 05:47 AM #1
bcaa's in foods
Last edited by markymoo; 05-30-2007 at 05:50 AM.
05-30-2007, 05:57 AM #2
05-30-2007, 06:06 AM #3
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You CAN get ALL of the things found in supplements in natural amounts in various natural foods. Even creatine can be found in red beef.
The problem, the amount of food needed to get the same amount of building blocks is often too much to be considered useful. Additionally, at times, your body needs the BCAA or what not, and not the other macros at the time - by taking the BCAA in isolation, it gets digested more easily and gets applied and used in your system more efficiently.
Thats not to say you NEED supplements if you are eating right, but it is to say that supplements, for what they are worth, make things not only a lot easier, but a lot more efficient as well.
Which is easier, taking some BCAA powder post workout, or baking some chicken? In the same thread, which is easier for your body to access - having to digest the chicken completely to gain access to the BCAA amounts (there is a whole lot of digestive enzyme actioning going on - some enzymes canceling out others, meaning that at times eating natural foods, your body will simply pass what it cant out) or just ingesting the BCAA straight out, with the digestive enzymes only having to deal with the BCAA involved?
Here is a good analogy - mixing alcohol with gasoline and using it to power your car. At first, when the gasoline content is high and the alcohol content is low (read concentrated as in a supplement) the car runs fine because it is easily able to convert the gas into combustible energy. As the ratio if alcohol to gasoline increases, the power the engine derives from the mixture summarily decreases, eventually, you end up at the point where the mixture is so diluted, that in order for your car to run for any length of time you need an exorbitant amount of the mixture just to keep things going. While the car still runs in both cases, when the car only has or has the strongest concentration of gasoline it is able to convert that into energy a lot more efficiently then when it has to burn through the alcohol to get at the gasoline content.6-1: 242/ 23%bf | 6-10: 239 18% | 6-17: 239 18% | 6-24: 239.4 18% | Month Total: -2.6 -5%
7-1: 235.8 18% | 7-8: 230.9 18% | 7-15: 223.5 30% | 7-22: xxx | 7-29: xxx | Month Total:
8-5: xxx | 8-12: xxx | 8-19: xxx | 8-26: xxx | Month Total:
Final Weigh-in | 9-1: xxx
05-30-2007, 08:01 AM #4
02-03-2012, 09:35 AM #5
You only about 4-8grams before a workout and 4-8grams after a workout. Thats relatively not a large amount. Especially if your under 180lbs.... I mean most people workout like Sallies at the gym anyways and never hit hard weight or just hit up the same workout over and over never gaining an ounce of muscle. BCAA are one of the most important factors for building and rebuilding muscle. During any workout your body needs BCAA's to metabolize into the muscle tissue. I mean sure adding a BCAA supplement wouldn't hurt but watch how they sell them at the store and research the product online some are bogus are just wasting your money.
02-03-2012, 09:37 AM #6
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02-03-2012, 09:51 AM #7
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02-20-2014, 10:53 AM #9
02-20-2014, 11:37 AM #10BabyLover's Starting Strength: forum.bodybuilding.com/showthread.php?t=135564721
Fierce 5: forum.bodybuilding.com/showthread.php?t=162916931
AllPro's Beginner Routine: forum.bodybuilding.com/showthread.php?t=4195843
StrongLifts 5x5: stronglifts.com
IceCream Fitness 5x5: forum.bodybuilding.com/showthread.php?t=155022423
Lyle McDonald's GBR: www.jcdfitness.com/2009/01/lyle-mcdonalds-bulking-routine/
Candito Linear: http://www.canditotraininghq.com/free-strength-programs/
03-05-2014, 11:34 AM #11
03-05-2014, 12:35 PM #12