Macro partitioning
Meat and meat products are the primary source of total protein (39.0%), branched-chain amino acids (BCAAs: leucine 39.9%, isoleucine 41.3%, valine 37.4%), and most essential amino acids (lysine 49.2%, histidine 46.6%, threonine 44.7%, tryptophan 41.4%, methionine 44.2%) in the average Polish diet, while grain products are the dominant source for specific non-essential amino acids like cysteine (41.7%), glutamic acid (33.8%), and proline (34.1%).
To ensure adequate intake of essential amino acids, particularly BCAAs and lysine, include meat, poultry, or fish in your diet. If you reduce meat consumption, prioritize grains (for cysteine, glutamic acid, proline) and dairy or legumes to fill the gaps. A combination of these three food groups (meat, grains, dairy) typically covers over 80% of your amino acid requirements.
Three categories delivered 80.9% of total protein (meat and meat products: 39.0%; grain products: 23.9%; and milk and dairy products: 18.1%)... The branched-chain amino acids (BCAAs: leucine, isoleucine and valine) were delivered mainly by meat and meat products (39.9%; 41.3% and 37.4%, respectively)... In terms of the contribution of the non-essential or conditionally essential amino acids to the average Polish diet, most important were grain products (for cysteine: 41.2%; glutamic acid: 33.8%; proline: 34.1%)...
Why this rating
Large representative sample (n=99,230) from a national survey, though it is observational and cross-sectional, not an intervention trial.
Source
Food Products as Sources of Protein and Amino Acids—The Case of Poland
Hanna Górska-Warsewicz et al. · Nutrients · 2018
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