★★☆Single study — solid evidence, such as one good trial or a large observational dataset, but not replicated at the top tier.
100 grams of chicken breast carries most of a trial dose
Trials of isolated branched-chain amino acids used single doses of 5.6 to 6 g. A hundred grams of raw chicken breast carries 4.1 g of them, and whole egg 2.6 g.
What the study found
The doses trialled sit inside an ordinary plate of food
Trials of isolated branched-chain amino acids used single doses of 5.6 to 6 g. A hundred grams of raw chicken breast carries 4.1 g of them, and a hundred grams of whole egg 2.6 g. The amounts under debate are the amounts in an ordinary meal.
The caveat · Per 100 g, not per portion
A food-composition database, not a study: it says how much is in what, and nothing about what these amino acids do. Values are averages across sampled products and shift with cut, brand and cooking loss. The figures are per 100 g, not per portion.