What are BCAAs? Branched Chain Amino Acids
They are Leucine, Isoleucine and Valine and are believed to be the major amino acids that are oxidized in skeletal muscle. (Alanine, Aspartate, and Glutamate may also be used) Novice athletes and those with low dietary intake of protein can benefit from supplementation with BCAAs due to their ability to promote muscle protein synthesis and muscle growth over time.
Leucine: Aids in muscle protein synthesis (the KEY amino acid and is currently thought to be the rate limiting factor in regards to maximizing muscle protein synthesis within the capacity of skeletal muscle, rather than the total number of protein ingested)
Isoleucine: Induces glucose uptake into the cell
Valine: Role is still not fully understood
Meat and eggs have all the BCAAs you should need in a day to be healthy unless you are protein deficient.
A typical protein intake recommendation is 1-1.5 g/kg/day