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Power Up with the Benefits of Protein

Protein plays a critical role in maintaining our overall health and well-being. It’s the macronutrient that's responsible for building and repairing our tissues, including our muscles. If you’re an athlete striving for peak performance or aiming for a more well-balanced diet in general, protein is a major key.


Animal Based Protein Sources

When we engage in physical activity, our muscles undergo microscopic tears. This is when protein steps in to repair these tears, making our muscles stronger and more resilient. Protein is also responsible for hormone and enzyme production, which help contribute to tissue turnover and repair as well as normal digestion. Incorporating protein-rich foods into our diet is essential in ensuring adequate protein is met for the various roles and functions that protein plays inside our bodies.



Plant Based Protein Sources


We are excited to provide you with the "Animal-Based and Plant-Based Protein Sources and Servings” Guide. This list was designed to provide you with various sources of protein, both animal and plant-based, along with appropriate serving sizes and grams of protein next to each source. General recommendations for protein consumption in athletes falls between 20-40 grams of protein at each meal, depending on individual needs and goals. We hope this list helps you identify new sources of protein to try along with new ways to incorporate adequate protein into each meal!






Download your copy below, and keep an eye on our Instagram page (@risereignnutrition) for a deeper dive into the benefits of protein in your diet.


Happy Muscle Building!


-Gabbi, Dietetic Intern

Reviewed by Coach Andrea, RDN, LD

Protein Sources & Servings
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