Branched-chain amino acids (BCAAs) are a group of essential amino acids that play a crucial role in protein synthesis and muscle maintenance. Here are eight foods that are rich sources of BCAAs:

1. Lean meats: Meats like chicken breast, turkey, lean beef, and pork tenderloin are excellent sources of BCAAs. Aim for lean cuts to minimize saturated fat intake.

2. Fish: Fish, such as salmon, tuna, and trout, are not only rich in BCAAs but also provide heart-healthy omega-3 fatty acids.

3. Eggs: Whole eggs, particularly the whites, are a good source of BCAAs. They are also packed with other essential nutrients like vitamins, minerals, and healthy fats.

4. Greek yogurt: Greek yogurt is an excellent source of BCAAs, especially leucine. It is also high in protein and can be a great snack or addition to meals.

5. Cottage cheese: Cottage cheese is high in BCAAs, especially leucine. It is also a good source of casein protein, which is slow-digesting and beneficial for muscle recovery.

6. Quinoa: Quinoa is a plant-based source of BCAAs and is considered a complete protein. It provides all the essential amino acids, making it an excellent choice for vegetarians or vegans.

7. Chickpeas: Chickpeas, also known as garbanzo beans, are a great plant-based source of BCAAs. They are also high in fiber, protein, and other essential nutrients.

8. Nuts and seeds: Almonds, cashews, sesame seeds, and chia seeds are examples of nuts and seeds that contain BCAAs. They also provide healthy fats, fiber, and other beneficial nutrients.

Incorporating these foods into a well-balanced diet can help ensure an adequate intake of BCAAs and support muscle health and overall protein synthesis.