As a supplement or from your diet?
Proteins: foods rich in BCAAs
BCAAs are three amino acids present 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 protein provides you, by definition, with BCAAs. The foods highest in BCAAs are simply those highest in protein. For example, 2 eggs provide 12.3 g of protein, including 1.1 g of BCAAs.
Read also | Our criteria for choosing the best BCAAs
Whey, a source of BCAAs
As I explain in this article on whey and bulking, it is indeed proteins that play a role in the development and maintenance of muscle mass.
Native whey isolate is a very good source of BCAAs. In fact, 30 g of powder contains 7.5 g of BCAAs. An athlete’s protein needs average about 1.6 g of protein per kg per day. If you meet these requirements, you will, by definition, get your daily quota of BCAAs.
Meeting these protein needs is simpler if you include 1 to 2 shakes of native whey isolate per day. You can consume 1 shake as an afternoon snack and 1 shake just before going to bed.
In my opinion, these are the most appropriate times to consume whey. Indeed, as shown by this 2019 study, protein absorption is optimal at about 20 g every two hours.
In a traditional eating pattern (breakfast, lunch, dinner) spaced four hours apart, adding a shake at 4:00 p.m. and another at 11:00 p.m. is ideal.
The evening snack promotes muscle recovery, which mainly takes place at night, when your body is at rest.
Therefore favor dietary BCAA sources and whey. However, I do not recommend taking BCAAs alone as a dietary supplement.
Also read | How to choose the best whey on the market?
What is the best time to take BCAAs?
Through diet
To provide BCAAs to your body in a smart and effective way, here is an example of a daily distribution you can follow according to your body type and goals:
- Breakfast 7:30 AM : 2 eggs and 200 g of fromage blanc or Skyr
- Lunch 12:30 PM : 120 to 140 g of meat and a dairy product
- Snack 4:30 PM : 1 shake with 30 g of native whey isolate
- Dinner 7:30 PM : 80 g of meat + 60 g of legumes and a dairy product
- Bedtime 10:30 PM : 1 shake with 30 g 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 from whey
Whey, if it is of good quality, provides a significant amount of BCAAs. For athletic goals such as muscle gain (bulking) or cutting, using this supplement is appropriate.
I recommend consuming whey at least 2 hours before or after your meals for optimal absorption.
It is completely unnecessary to consume a shake immediately after a workout that ends at 7:00 p.m. if you plan to eat a protein-containing meal at 7:30 p.m. It would be much wiser to consume whey before your session around 4:30 / 5:00 p.m.
