Amino acids are the building blocks of protein for plants and animals. They play a vital role by maintaining the body’s normal functions such as healing and repair, providing energy to the body, normal digestion, regulating moods, maintaining muscle tone, producing neurotransmitters, and so forth. Hence, it is essential to add them to your diet. And in case you have bought a BCAA powder, then you can have that as well in water or any other sports drinks since BCAA supplements are recommended for individuals who work out every day and even to athletes. As per studies, deficiency of amino acids rarely occurs in Australia. But, it is essential and beneficial to include amino acid foods in your diet alongside the BCAA powder or supplements since it helps in improving your overall performance.
Let’s have a quick look at the following protein-rich foods essential in your diet.
1. Eggs
Eggs are good sources of protein. With B-vitamins, choline and phosphorus, eggs are undoubtedly vital for brain health. As per studies, eggs with amino acids are better than casein or soy since they are utilized in the body properly. Also, one large egg that is almost 56 grams comprises 0.6 grams of leucine. Leucine is an ingredient in your BCAA supplement that regulates many processes like metabolism and tissue regeneration. Additionally, eggs also consist of carotenoids, namely lutein and zeaxanthin, which is good for your eye health. If you have boiled eggs for breakfast, that is a perfect option as it comes across as a high protein snack.
2. Cotton Cheese
Cottage cheese is a good source of several amino acids like tryptophan and threonine. If your cottage cheese intake is about 100 grams, then the daily value of protein provided to you is 25 per cent. Also, this 100 gram or half-cup of cottage cheese comprises 1.27 grams of leucine. After consuming cottage cheese, there might be times where you feel full for longer; this happens because it includes high protein content and supports weight loss. Do you want to gain muscle mass with cottage cheese? You can do that along with resistance training. Cottage cheese, berries and nuts make the perfect filling breakfast.
3. Fish
Several types of fish contain amino acids and some other micronutrients. Fishes are a good source of Omega-3 fatty acids and support heart health, especially salmon fish. You can poach or steam your fish for lunch or dinner.
4. Turkey
There are high amounts of tryptophan in turkeys, which helps make the B vitamin “niacin” that is vital for digestion, nerves and healthy skin. Additionally, it helps in producing serotonin that affects the mood by making you feel happy and relaxed. You can even include other meats as part of your diet plan since they all have high protein content.
5. Lentils
One cup or 198 grams of cooked lentils consists of 1.3 grams of leucine. Lentils support your heart and brain health as they contain antioxidants, proteins, fibre and health-promoting plant compounds. You can have lentil soup, lentil salad and veggie burgers as well with lentils in your diet.
6. Peanuts
28 grams of Spanish peanuts have 0.5 grams of leucine. Moreover, peanuts also contain fibre, protein and unsaturated fats that are good for your heart health. You can consume them by making peanut soup, energy balls, peanut noodles and the famous peanut butter.
To conclude, add these foods to your diet as these will provide all the vital amino acids you require. To add further, don’t forget to have a drink with the BCAA powder for a boost.
