💊Daily Pill: What are Branched-Chain Amino Acids?
From Muscle Gains to Space Missions
The Daily Pill is a series of very short daily posts where I share the definition of a medical term I think we should all know. Read it every morning and build up your medical vocabulary.
🧪 Branched-Chain Amino Acids (BCAAs)
Branched-Chain Amino Acids (BCAAs) are a group of three essential amino acids: leucine, isoleucine, and valine. They are called "branched-chain" because their chemical structure has branches.
Unlike other amino acids, BCAAs are primarily metabolized in the muscle rather than the liver, making them crucial for muscle protein synthesis and energy production during exercise. These amino acids play a significant role in reducing muscle fatigue, enhancing exercise performance, and promoting muscle recovery.
🤔Why you need to know:
BCAAs are vital for anyone engaged in physical activities, especially strength training and endurance sports. They help reduce exercise-induced muscle damage and promote faster recovery. Now that you have this information, you can supplement BCAAs and focus on BCAA-rich foods.
Here's a ranking of foods based on their BCAA content (per 100 grams):
Chicken Breast: Approx. 6.5 grams
Beef: Approx. 6.2 grams
Tuna: Approx. 5.6 grams
Salmon: Approx. 4.9 grams
Eggs: Approx. 4.4 grams
Pork: Approx. 4.3 grams
Milk: Approx. 3.3 grams
Cheese: Approx. 3.2 grams
Yogurt: Approx. 3.0 grams
Soybeans: Approx. 2.8 grams
🧠Trivia:
During the 1980s, NASA conducted research on BCAAs to help astronauts maintain muscle mass and strength while in the zero-gravity environment of space. The unique conditions of space travel can lead to rapid muscle atrophy, but BCAAs were found to help mitigate this effect, making them a critical part of astronaut nutrition protocols.