It might be challenging to get all the necessary BCAAs from diet alone if you’re a vegan as the best foods for branched-chain amino acids are typically animal products.
Thankfully, there are quite a few plant-based foods that are packed with protein and plenty of minerals and vitamins. Spirulina, dried-frozen tofu, soybeans, hemp seeds, red lentils, squash and pumpkin seeds, and cashews are some of the best vegan-friendly BCAA sources.
How much valine, leucine, and isoleucine do these products contain? And what’s the exact amount of branched-chain amino acids you have to consume every day? Let’s find out!
Can You Get Enough BCAAs from a Vegan Diet Alone?
BCAAs are associated with protein and neurotransmitter synthesis, reduced mental fatigue, and food intake regulation.
The good news is that it is possible to get enough of the three essential amino acids with your diet alone, even if you’re vegan.
However, there are a few additional things that you would have to consider.
A lot of animal products are complete proteins, meaning that they provide the body with all the essential amino acids.
Most plant-based proteins aren’t complete, but that doesn’t mean that you wouldn’t be able to get the necessary BCAAs.
You would simply have to make sure that you’re combining the protein sources in such a way that you are getting all nine essential amino acids. But then again, that comes down to your priorities in life.
What Are the Top Vegan BCAA Foods?
Here are the main foods that you might want to implement into your diet, if you need to increase your BCAAs intake.
| Food | Leucine (g) per 100 g | Valine (g) per 100 g of product | Isoleucine (g) per 100 g |
| Spirulina | Nearly 5 | 3.5 | 3.2 |
| Dried-frozen tofu | 3.6 | 2.4 | 2.4 |
| Soybeans | 3.3 | 2 | 2 |
| Hemp seeds | 2.2 | 1.8 | 1.3 |
| Squash and pumpkin seeds | 2.4 | 1.6 | 1.3 |
| Red lentils | 1.8 | 1.2 | 1.1 |
| Cashews | 1.5 | 1.1 | 0.8 |
Spirulina
Spirulina is a type of algae that is basically sold as a supplement, in powder or tablet form. The organism is packed with various vitamins and minerals.
In fact, a single tablespoon contains 4 grams of excellent protein that provides all the essential amino acids, 47% of the daily value of copper, 20% of the daily value of riboflavin, and plenty of other nutrients.
You can add spirulina to smoothies, sprinkle it in soups and salads, or simply mix it with water.
Dried-Frozen Tofu & Soybeans
Dried-frozen tofu, or koya-dofu, contains 8.9 grams of complete protein per 17 grams, as well as a lot of copper, manganese, selenium, and more.
High-quality tofu is made of yellow soybeans. The food has a spongy texture and is especially great in broths.
A cup of boiled green soybeans, or edamame, contains about 18.4 grams of protein.
Hemp Seeds
Per 100 grams, hemp seeds contain over 30 grams of complete protein. Hemp is also a great source of magnesium and omega-3 fatty acids.
And the best part is that these healthy seeds can be added to almost anything – sprinkle them on salads, add to raw bars, or incorporate them into smoothies.
Squash and Pumpkin Seeds
Unsalted roasted squash and pumpkin seeds have 8.5 grams of protein for every 28 grams. Furthermore, eating ¼ of a cup will provide half of your daily magnesium intake.
Red Lentils
Lentils are made up of roughly 25% protein. They are also a great source of iron – a mineral that is often lacking in vegan diets.
Red lentils in particular are superior in providing B vitamins, and eating just one cup of cooked lentils will provide you with 90% of the recommended daily intake of folate.
Cashews
28 grams of unroasted, unsalted cashews provide you with around 5 grams of protein. They are also exceptionally rich in unsaturated fats.
Are There Vegan BCAA Supplements?
Plenty of supplements source their amino acids from plant-based ingredients, so finding a vegan version won’t be too difficult.
That said, always pay attention to the labeling as some manufacturers might place their vegan BCAAs into a gelatine capsule.
If you’re wondering which vegan BCAA you should get, here’s a pretty good list.
Do You Really Need to Take BCAA Supplements?
BCAA supplements are typically recommended to athletes and those who want to drastically improve their performance at the gym. Others can rather easily get all the necessary amino acids through a balanced diet.
Overall, you might need to consume at least 91 mg of BCAAs per pound of body weight every day.
Also, make sure that you’re taking them in a 2:1:1 ratio. That is, for every 2 grams of leucine, you should be having 1 gram of valine and 1 gram of isoleucine.
Based on the research available, that’s the most optimal BCAA intake.
Other Frequently Asked Questions
Heat can degrade some amino acids, but the effect is usually minor and often makes foods easier to digest and the nutrients more available to your body.
BCAAs can be beneficial at any time of day, but they may be especially beneficial before and after workouts to support muscle growth and recovery.
Factors such as the overall protein content of your diet, your gut health, and your body’s current need for BCAAs can affect absorption. BCAAs from a protein-rich diet are usually well-absorbed.
Yes, but it’s usually unnecessary if your diet is already rich in BCAAs. If you’re an athlete or have higher protein needs, a supplement might be beneficial.
The body can absorb BCAAs from both foods and supplements, but the other nutrients present in foods can make them a more wholesome source. If you’re using a supplement, ensure it’s from a trusted manufacturer to ensure quality and purity.
Consuming excess BCAAs may lead to nausea, pain, and headaches in some people. It’s always best to adhere to recommended dietary guidelines and consult with a healthcare provider if you’re unsure.
What’s The Bottom Line?
It would be pretty easy for vegans to ensure that they’re getting enough BCAAs on a day-to-day basis if they manage to incorporate certain legumes, nuts, and seeds into their diet.
However, if you’re a frequent gym-goer, you might want to consider also adding BCAAs supplements to your daily routine. Just make sure that the branched-chain amino acids have been sourced from plant-based ingredients.
