Take5 Protein Playbook — Health-First Protein Rankings

Name: Take5 Nutrition
Address: Portland, OR, US
Telephone: +1-971-414-9492

Build meals around highly bioavailable protein, smart micronutrients, and easy digestion. Click a protein to reveal details.

How to use this list

Scan tiers first. S are backbone proteins; A are nutrient “power-ups”; B are tolerance/convenience helpers; C are situational; D/E for limited contexts; F aren’t practical protein sources.
Click a protein to open a complete breakdown (pros, cons, how to use, sourcing, storage, cautions).
Mix strategically. Combine an S-tier backbone with A-tier micronutrient boosters (e.g., beef + 1–2 oysters).

Daily protein: ~1.6–2.2 g/kg (0.7–1.0 g/lb) body weight; older/lower-appetite clients often do best ≥2.0 g/kg.
Per meal: hit ~25–40 g protein and ~2–3 g leucine
Distribution: 3–4 feedings/day works well; anchor training with a protein-rich meal.
Tolerance #1: choose proteins your gut actually likes. Bioavailability on paper doesn’t matter if you feel lousy.
Medical: Diagnosed kidney disease or clinical concerns? Coordinate your protein targets with your clinician— and I can partner with your care team to tailor the plan. Book a consult..

Heat management: avoid charring; cook seafood gently; rest meats after sear.
Seafood: lean, low-mercury species are easy everyday staples; rotate high-omega-3 fish; respect local mercury advisories.
Dairy proteins: fantastic if tolerated; trial A2/goat/sheep or lactose-free if needed.
Supplements: whey + collagen can be a powerful convenience combo; check for third-party testing.

Tip: Click any protein in the rows below to open its full profile. Hover or tap the pins for instant explanations.