or you can hear the author explain the key bits here:
Edit: More explanation: If you take the quark masses as unbound rest mass, it's not clear why the proton is bound -- it would have higher energy (=mass) than the unbound constituents. This is different from atoms, as a hydrogen atom has slightly less mass than the sum of a free proton and free electron (13.6eV in the ground state).
https://profmattstrassler.com/articles-and-posts/particle-ph...
Almost all of the mass of ordinary matter is composed of nucleons (protons and neutrons), which are made of 3 quarks each. But the quarks' masses only account for about 1% of a nucleon's mass. The quarks are bound together incredibly tightly by the strong nuclear force (mediated by gluons), and it's the mass-energy associated with this gluon field that is responsible for the remaining mass.
https://en.wikipedia.org/wiki/Proton#Quarks_and_the_mass_of_...