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An important function of protein in the diet of active individuals is to build, repair and maintain muscle tissue.

Those involved in strenuous endurance or strength training experience an increased requirement for protein (approximately 1 1⁄2–2 times that of sedentary individuals). This extra need for protein is easily met through food. Follow Canada’s Food Guide—it has a generous allowance for protein that covers even the highest protein need. Consume at least the recommended number of Food Guide Servings in Milk & Alternatives and Meat & Alternatives.

  • Meat, fish, poultry, milk, cheese, eggs, or a combination of legumes, grains, nuts and seeds provide excellent quality protein and other essential nutrients.
  • Protein beyond the body’s requirement is broken down for use as energy or stored as fat. Excess protein can also contribute to fluid loss.

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