Latest / Hurdle with Emily Abbate / #HURDLEMOMENT: How Much Protein Do You REALLY Need? (& Other Protein-Related FAQ)

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#HURDLEMOMENT: How Much Protein Do You REALLY Need? (& Other Protein-Related FAQ) · Hurdle with Emily Abbate

0:00
Speaker 1: If you're experiencing sugar cravings and you feel like I
0:03
Speaker 1: just crave sweets every single night without fail, that's often
0:06
Speaker 1: a big sign that you're not getting enough protein, especially
0:09
Speaker 1: early in the day.
0:24
Speaker 2: What's going on, everyone, Emily A body here. You are
0:27
Speaker 2: listening to another installment of Hurdle Moment from Hurdle a While.
0:32
Speaker 2: On this focused podcast, reconnect with everyone from your favorite
0:34
Speaker 2: athletes to top experts and industry CEOs about their highest highs,
0:38
Speaker 2: toughest moments, and everything in between. We all go through
0:42
Speaker 2: hurdles in life, and my goal through these discussions is
0:45
Speaker 2: to empower you to better navigate yours and move with
0:48
Speaker 2: intention so that you can stride towards your own big
0:51
Speaker 2: potential and of course have some fun along the way.
0:57
Speaker 2: For today's conversation, I am bringing back in my girl,
1:01
Speaker 2: Michelle pill a Bitch. She is a registered dietician a
1:04
Speaker 2: friend of the show. This is her second appearance here
1:08
Speaker 2: on Hurdle and today we are talking all about protein.
1:13
Speaker 3: Is it just me or literally?
1:14
Speaker 2: I feel like everywhere I look lately, whether it's on
1:16
Speaker 2: social media, well mostly it's on social media, everyone's talking
1:20
Speaker 2: about protein. The topic of conversation. How much are you
1:25
Speaker 2: having and are you having enough? And telling me that
1:27
Speaker 2: I should be having more if I'm not having one hundred.
1:30
Speaker 3: And sixty grams and I'm doing something wrong. Yeah, it's
1:34
Speaker 3: a lot.
1:34
Speaker 2: I recently sat down with a nutritous myself to get
1:38
Speaker 2: maybe what could be a macronutrient breakdown that works for
1:41
Speaker 2: me and my body and my goals. I talk about
1:44
Speaker 2: that with Michelle today, but we dive into the specifics
1:47
Speaker 2: relevant to this hot topic. How much protein does the
1:53
Speaker 2: average person need, how that can differentiate based on your goals,
1:57
Speaker 2: What to be mindful of when it comes to protein
2:01
Speaker 2: consumption post exercise, and what are good sources of protein?
2:06
Speaker 2: What should the breakdown of your protein intake be during
2:09
Speaker 2: the day, Does it matter if you frontload the day,
2:11
Speaker 2: does it matter if you consume it all at night?
2:14
Speaker 3: And so much more.
2:16
Speaker 2: I'm so grateful to Michelle for jumping in here giving
2:19
Speaker 2: us the expert take so that we can make sure
2:22
Speaker 2: we're fuel in our bodies in the right way, taking
2:25
Speaker 2: care of ourselves in the best way possible. Note here
2:30
Speaker 2: we do say this multiple times throughout the episode, but
2:33
Speaker 2: this is all a guideline. Please make sure to consult
2:35
Speaker 2: one on one with an expert who can talk to
2:37
Speaker 2: you about specifically what's happening with you and your body,
2:41
Speaker 2: guiding you toward your goals. Make sure you're following along
2:46
Speaker 2: with Hurdle over on social It's at Hurdle Podcast.
2:48
Speaker 3: You know me. I'm over at Emily a Body.
2:51
Speaker 2: I'm looking forward to seeing everyone tomorrow that is New
2:54
Speaker 2: York based at the Hurdler Huddle. We do have just
2:57
Speaker 2: a few more spots, so if you're listening to this
3:00
Speaker 2: you don't have plans tomorrow Thursday night, July twenty seventh.
3:03
Speaker 2: I would love to see you at the Huddle. The
3:06
Speaker 2: link to register is in the show notes. With that,
3:10
Speaker 2: let's get to it. Let's get to hurdling.
3:25
Speaker 3: Today.
3:26
Speaker 2: I am sitting down with Michelle Pilipitch. She is a
3:29
Speaker 2: registered dietitian a friend of the show. How are you
3:32
Speaker 2: doing today?
3:33
Speaker 1: I'm doing great. I'm excited to chat.
3:35
Speaker 2: I'm excited to have you back here. Tell us what's
3:37
Speaker 2: going on, what's new? Give us the four one one.
3:40
Speaker 1: What's going on? I am doing the usual thing in
3:45
Speaker 1: private practice, working with nutrition clients. I'm currently just this
3:50
Speaker 1: weekend kicked off my own marathon training for marathon number two.
3:54
Speaker 1: Which is both terrifying and exciting because I remember during
3:57
Speaker 1: number one saying I was never doing it again. But
3:59
Speaker 1: here we are. So it's a busy but fun summer.
4:03
Speaker 3: A busy but fun summer. What marathon are we running?
4:06
Speaker 1: Running New York?
4:07
Speaker 3: All right?
4:08
Speaker 2: Well, excited to cheer you on, Irl, I know that
4:11
Speaker 2: I will definitely definitely be out there, and I'm sure
4:14
Speaker 2: you're going to crush it. You are back on the
4:17
Speaker 2: show today to talk about something that is important whether
4:20
Speaker 2: or not you're training for something like a marathon, and
4:23
Speaker 2: that is protein consumption. I feel like right now everywhere
4:27
Speaker 2: I go. I'm sure I will say this in the
4:29
Speaker 2: intro as well. It is like eat protein, eat protein,
4:33
Speaker 2: eat protein, and it's like there's no such thing as
4:36
Speaker 2: enough protein. And I am overwhelmed and needed an expert
4:40
Speaker 2: to come here and give us the lowdown. So, Michelle,
4:45
Speaker 2: where do we begin?
4:48
Speaker 1: Where do we begin?
4:49
Speaker 2: Well?
4:49
Speaker 1: I will start by telling you there is such a
4:52
Speaker 1: thing as too much protein, So we'll get to that
4:55
Speaker 1: and like how to figure out what's really going to work?
4:58
Speaker 1: And I think it's a important to share that I
5:02
Speaker 1: come at everything from an intuitive eating perspective, and so
5:06
Speaker 1: I like to keep it simple. I like to keep
5:08
Speaker 1: it achievable for people. I want to explain this in
5:13
Speaker 1: a way so that you don't have to be super
5:15
Speaker 1: meticulous about numbers and tracking. And nobody needs a food
5:19
Speaker 1: scale ever, unless you bake bread. I actually do have
5:22
Speaker 1: a food scale for my bread, so I take that back,
5:25
Speaker 1: but it doesn't have to be crazy. But yeah, protein
5:29
Speaker 1: is important. I think that a big part of why
5:32
Speaker 1: it's so overhyped, because yes, I see it being way overhyped,
5:38
Speaker 1: is because protein is the one nutrient that has not
5:43
Speaker 1: been demonized by diet culture, right, Like carbs have a
5:46
Speaker 1: bad rap, fat has a bad rap. Everybody's afraid that
5:49
Speaker 1: those things cause weight gain or make you unhealthy in
5:52
Speaker 1: whatever way, and nobody's really said anything bad about protein.
5:56
Speaker 1: So people just latch onto protein as like the golden
5:59
Speaker 1: ticket for everything, and that's not really, it's not that
6:05
Speaker 1: it's not true, Like, yes, protein's important, it's good for us,
6:08
Speaker 1: and it's not necessary to be obsessive. So right, yeah,
6:14
Speaker 1: we certainly do need it for muscle growth and repair.
6:19
Speaker 1: I think that's why a lot of active folks are
6:21
Speaker 1: really intentional about protein. We need it for satiety, like
6:26
Speaker 1: staying full and being able to focus and go about
6:30
Speaker 1: your day is a huge, a huge benefit of having
6:34
Speaker 1: enough protein. And something I share with a lot of
6:36
Speaker 1: clients that most people don't know is if you're experiencing
6:40
Speaker 1: sugar cravings and you feel like I just crave sweets
6:42
Speaker 1: every single night without fail, that's often a big sign
6:45
Speaker 1: that you're not getting enough protein, especially early in the day.
6:48
Speaker 2: So speaking to my soul, So what we're getting at
6:52
Speaker 2: here is a lot of the reasons why protein is
6:55
Speaker 2: imperative in the diet. You mentioned that it is important
6:59
Speaker 2: here for satile but beyond that, also important because protein
7:03
Speaker 2: is an important building block for so many things in
7:05
Speaker 2: our body, bones, muscles, cartilage, skin. I think is in
7:09
Speaker 2: it that our hair and nails are comprised almost entirely
7:12
Speaker 2: a protein, right, Yeah, yeah, Look we go.
7:16
Speaker 1: It's a part of so many things. You've got it.
7:17
Speaker 1: You're on a role. It's a part of so many
7:19
Speaker 1: things that we want to build and maintain, and huge,
7:23
Speaker 1: huge factor for recovery from wounds or injuries. So any
7:28
Speaker 1: injured athletes get that protein. It's so important.
7:31
Speaker 2: Also digesting right, I believe half of the amount of
7:34
Speaker 2: dietary protein that we consume each day basically goes into
7:37
Speaker 2: making enzymes, and those enzymes aid in digesting food, and
7:41
Speaker 2: that then makes new cells, new body chemicals, all things
7:45
Speaker 2: that are super super important.
7:48
Speaker 1: You're like more up on your science than I am.
7:52
Speaker 2: Bringing in some of that precision nutrition information. Now, so
7:55
Speaker 2: with this said, we have a good concept of why
7:58
Speaker 2: protein is important in So the next question is how
8:02
Speaker 2: does someone know how much protein they need in a day?
8:05
Speaker 2: And that does that amount differ between someone who may
8:09
Speaker 2: consider themselves an athlete although we're all athletes, and someone
8:13
Speaker 2: who may not be as active.
8:16
Speaker 1: Yes, it does differ. It's a good question, and I
8:19
Speaker 1: want to start off by just putting a big kind
8:22
Speaker 1: of disclaimer before everything. I say that it's so individual.
8:26
Speaker 1: Nutrition is so individual. This is kind of an intro,
8:30
Speaker 1: and I am always going to recommend speaking to a
8:32
Speaker 1: registered dietitian, so cosign great. So the recommendations for protein
8:39
Speaker 1: are mostly given in grams of protein per kilogram of
8:43
Speaker 1: body weight, and the recommended grams per kilogram from the
8:46
Speaker 1: Dietary Guidelines are point eight grams to one gram per
8:51
Speaker 1: kilogram of body weight, so kilograms pounds to kilograms. That
8:57
Speaker 1: conversion is roughly half. So if somebody weighs one hundred
9:00
Speaker 1: and fifty pounds, they're gonna be roughly seventy five I'm
9:05
Speaker 1: hoping my math is right right kilograms, and then one
9:08
Speaker 1: gram per one gram of protein per those seventy five
9:11
Speaker 1: kilograms would be seventy five grams of protein. Okay, That
9:15
Speaker 1: is dietary guidelines basics, which is aimed at like the
9:19
Speaker 1: average American. So that's the very low end, and for
9:24
Speaker 1: most people that's low. A lot of folks need more protein, especially,
9:28
Speaker 1: like you said, anyone who is active in any way.
9:31
Speaker 1: So somebody who is an athlete is active, there's going
9:35
Speaker 1: to be a big range in the amount of protein
9:39
Speaker 1: that they're gonna need. But for like a general kind
9:42
Speaker 1: of recreational athlete, somebody like myself, I would say, you
9:46
Speaker 1: probably want more of like one point five to two
9:50
Speaker 1: grams per kilogram. So then if you think about that
9:53
Speaker 1: same example, we could jump from seventy five to up
9:56
Speaker 1: to one hundred and fifty grams of protein in a day.
9:59
Speaker 1: So really is a pretty big range, and that's where
10:03
Speaker 1: the individual individuality really comes into play, definitely.
10:07
Speaker 2: I mean I was speaking to someone the other day,
10:09
Speaker 2: I'm never I have never in my life been a
10:12
Speaker 2: macros tracker, but I was just curious in this conversation
10:16
Speaker 2: to learn a little bit about what the macro nutrient
10:19
Speaker 2: breakdown could look like for someone like me. And I
10:23
Speaker 2: was told that my macro nutrients for protein would be
10:27
Speaker 2: one hundred and sixty five grams, which truly just feels
10:31
Speaker 2: quite difficult to stomach, no pun intended.
10:36
Speaker 1: I mean, yes, it is certainly possible that you need
10:39
Speaker 1: that much protein. You're very active. You're running, your cycling,
10:42
Speaker 1: your strength training, you're doing all the things. So somebody
10:45
Speaker 1: with that level of activity does need quite a bit
10:47
Speaker 1: of protein. I also need to be so clear about
10:52
Speaker 1: my insane love for carbohydrates, and athletes need so many carbs.
10:58
Speaker 1: So again her that dietary guidelines of recommendation, we want
11:03
Speaker 1: forty to sixty percent of our calories to be coming
11:05
Speaker 1: from carbs. So for most endurance athletes, carbs are still
11:10
Speaker 1: number one. And then you also need the protein, you
11:13
Speaker 1: also need the fat, you need it all. But we
11:16
Speaker 1: really do want to prioritize the carbs and the protein,
11:18
Speaker 1: And like you're saying, that can be daunting for people.
11:21
Speaker 1: That can be hard, and so a lot of people
11:23
Speaker 1: are under eating their protein without even realizing it. It's
11:28
Speaker 1: not to a degree where you're necessarily deficient, because you know,
11:33
Speaker 1: I always ask my clients this question when they ask
11:35
Speaker 1: me about protein, and I will ask you, have you
11:38
Speaker 1: heard of the condition called queshia core.
11:41
Speaker 3: No, that sounds jazzy, nobody's heard of it.
11:45
Speaker 1: That's the term the like disease for protein malnutrition, and
11:49
Speaker 1: nobody's heard of it because we don't have that issue
11:52
Speaker 1: generally in the United States. That's where, like you know,
11:55
Speaker 1: you're truly protein deficient. That shows up in countries without
11:59
Speaker 1: as access to food resources. So if you are consuming
12:05
Speaker 1: enough food to meet your overall caloric intake, you're going
12:08
Speaker 1: to be eating enough protein in general. It's really when
12:12
Speaker 1: we're thinking about specific goals, especially for athletes and performance
12:16
Speaker 1: based and recovery based, that you want to think about
12:19
Speaker 1: being super intentional about your protein.
12:22
Speaker 2: Does it matter how we intake this protein throughout the day, Like,
12:26
Speaker 2: is it better to consume protein at the front end
12:29
Speaker 2: of your day versus the tail end of your day?
12:33
Speaker 3: Does that even matter? Yes, it does.
12:36
Speaker 1: I would say the best thing to do is to
12:37
Speaker 1: have it consistently throughout your day. Because we also want
12:41
Speaker 1: to think about absorption and if you're eating more than
12:46
Speaker 1: thirty to forty grams of protein at once, your body's
12:50
Speaker 1: not absorbing all of it, and then you're essentially wasting. Right,
12:53
Speaker 1: You're not getting the benefits that you think you are,
12:55
Speaker 1: so you don't really want to have more than that,
12:58
Speaker 1: like roughly thirty grams serving at once. So thinking about
13:02
Speaker 1: protein in terms of servings rather than grams is what
13:06
Speaker 1: I like to guide people towards. It's just a little
13:08
Speaker 1: bit easier to wrap your head around, and then it's
13:10
Speaker 1: going to be easiest to get those servings in at
13:13
Speaker 1: your three meals a day plus snacks. So in general,
13:18
Speaker 1: I guide people to have all three of their macro
13:20
Speaker 1: nutrients protein, carb, and fat at every meal. And everybody
13:24
Speaker 1: needs their solid three meals a day, so breakfast, lunch,
13:27
Speaker 1: and dinner you're getting all three macros. And then snacks
13:31
Speaker 1: are where there's going to be more variety of what
13:32
Speaker 1: someone is hungry for or needs throughout the day. So
13:35
Speaker 1: at your snacks I recommend having two of the three
13:40
Speaker 1: macro nutrients at a minimum, ideally always a carb, because
13:44
Speaker 1: carbs are our body's preferred source of energy and that
13:47
Speaker 1: we want that steady intake to keep your blood sugar stable,
13:50
Speaker 1: keep yourself energized, especially if you're working out. So if
13:54
Speaker 1: somebody is, if they know that they need more protein,
13:57
Speaker 1: if they're focusing on their protein intake, I would say
14:00
Speaker 1: go for protein as your second macro at all your
14:02
Speaker 1: snacks rather than fat, so that you just have that
14:05
Speaker 1: focus on it and that full serving those other like
14:08
Speaker 1: one to three times a day in addition to your meals.
14:12
Speaker 2: This is I guess, indicative of how often I snack,
14:15
Speaker 2: but in terms of your saying, like space it out.
14:18
Speaker 2: So if I'm having lunch at twelve, is it enough
14:21
Speaker 2: time to then have a snack at one thirty or
14:25
Speaker 2: is that too close together?
14:27
Speaker 1: So it's not necessarily too close together. I would say,
14:31
Speaker 1: if you're hungry for a snack at one thirty, you're
14:34
Speaker 1: not eating enough at lunch. Ideally you want to be
14:37
Speaker 1: eating roughly every three to four hours, and if you're
14:40
Speaker 1: hungry sooner than that, you probably want to add whatever's
14:43
Speaker 1: in that snack to your meal.
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Speaker 2: Now let's talk about how to get in the right
16:32
Speaker 2: amount of protein for your body. So we've already addressed
16:35
Speaker 2: how to figure out what that Goldilocks amount may be
16:38
Speaker 2: for you and have already stressed the importance I'm talking
16:41
Speaker 2: to someone one on one to get really specific and
16:44
Speaker 2: dialed in to what may be right for you and
16:46
Speaker 2: your body. Knowing that, what are your recommendations for the
16:50
Speaker 2: hurdler to make sure that they're getting in enough protein
16:53
Speaker 2: to their diet.
16:54
Speaker 1: Yeah, So, like I said, I like to think about
16:57
Speaker 1: it more in terms of servings and and a serving
17:01
Speaker 1: is going to be roughly like twenty five thirty grams,
17:04
Speaker 1: So that's going to be a different amount of food
17:07
Speaker 1: based on what you're eating. Plant based proteins are going
17:11
Speaker 1: to have less protein per serving than animal proteins, so
17:15
Speaker 1: that's something that we can talk more about. But thinking
17:20
Speaker 1: about spacing those like roughly thirty gram portions throughout your day.
17:24
Speaker 1: So if we use let's use you as an example,
17:26
Speaker 1: and we'll use this one sixty number and I'll show
17:29
Speaker 1: you how it's possible.
17:30
Speaker 3: Please.
17:31
Speaker 1: So, if you're aiming for thirty to forty as that
17:36
Speaker 1: max intake of programs of protein every time you eat,
17:40
Speaker 1: you're probably going to have more at your meals than
17:42
Speaker 1: your stacks. So let's say you're doing thirty three times
17:46
Speaker 1: a day at your meals, that's ninety grams. So people
17:50
Speaker 1: often think of this like one hundred grams of protein
17:52
Speaker 1: goal as a lot. If one hundred is their number,
17:56
Speaker 1: it's just a number that's kind of thrown out there,
17:58
Speaker 1: and I think anything above one hundred can seem impossible.
18:01
Speaker 1: But just to show you, if you have that thirty
18:03
Speaker 1: grams three times a day, you're already at ninety. And
18:06
Speaker 1: then if you have three snacks a day, So let's
18:08
Speaker 1: say you have a morning, afternoon, and evening snack and
18:11
Speaker 1: you get those thirty grams again, you're at another ninety
18:15
Speaker 1: and that's one eighty, and your snacks are probably going
18:18
Speaker 1: to be a little less, so make those twenty and
18:20
Speaker 1: then you've got the sixty. You're at one fifty, so
18:23
Speaker 1: you're kind of in that range. Because also something important
18:27
Speaker 1: to remember is, you know, we think about protein as like, Okay,
18:30
Speaker 1: you're serving of chicken that's got thirty grams of protein.
18:35
Speaker 1: But a lot of foods have more than one macronutrient.
18:38
Speaker 1: So you're still getting some protein in your peanut butter,
18:42
Speaker 1: in your broccoli, in your whatever else, and so all
18:45
Speaker 1: of those little portions in the other foods are going
18:48
Speaker 1: to add up as well, right.
18:50
Speaker 2: And this is like when I started to think about
18:53
Speaker 2: the amount of protein that I was consuming at breakfast.
18:55
Speaker 2: For instance, an egg only has twelve grams of protein,
18:58
Speaker 2: so I went from eating two to eating three eggs,
19:01
Speaker 2: trying to be cognizant of the amount that I was
19:03
Speaker 2: getting in also being mindful that the I think it's
19:06
Speaker 2: like a Swiss. I can't even say the other type
19:08
Speaker 2: of cheese blend that I buy from Trader Joe's, I
19:11
Speaker 2: know that that cheese has some protein.
19:13
Speaker 3: Right, So to your.
19:15
Speaker 2: Point, keeping in mind that foods that may not be
19:18
Speaker 2: protein forward still have it in the mix and the
19:21
Speaker 2: macronutrient breakdown, and that contributes to the overall bigger picture.
19:26
Speaker 1: Yes, and everything's arranged. Our caloric needs are arrange. Protein
19:31
Speaker 1: needs are a range, Like, nobody is hitting the exact
19:34
Speaker 1: same number of whatever nutrient every single day. It's always
19:38
Speaker 1: going to be a arranged so you're probably going to
19:39
Speaker 1: land somewhere in your range if you're eating enough. And
19:43
Speaker 1: what you said about portions is really important because I
19:46
Speaker 1: do want to make sure people are aware that while
19:51
Speaker 1: getting enough protein from plant based sources is one hundred
19:54
Speaker 1: percent possible, it does take a lot more intention because
19:58
Speaker 1: those foods just have less So, for example, if you're
20:02
Speaker 1: getting beans as you're protein in your lunch rather than meat,
20:05
Speaker 1: a serving of meat will have that thirty grams, but
20:08
Speaker 1: a half cup of beans has like six So even
20:12
Speaker 1: if you're eating a full cup of beans, that's twelve grands.
20:15
Speaker 1: We need to double that. And eating two cups of
20:18
Speaker 1: beans is going to be hard on your digestive system.
20:21
Speaker 1: You may not be pleasant to be around for the
20:23
Speaker 1: rest of the day. So it's something that you really
20:26
Speaker 1: have to be creative with and combine different sources of
20:30
Speaker 1: proteins so that you can still have a meal that's
20:32
Speaker 1: like palatable.
20:33
Speaker 2: Yeah, let's talk about snack ideas aside from a protein shake,
20:38
Speaker 2: and then let's talk about what to be cognizant of
20:41
Speaker 2: if you're reaching for a ready to drink protein shake
20:44
Speaker 2: from the store. So first and foremost snack ideas that
20:46
Speaker 2: are protein forward.
20:48
Speaker 1: Ooh okay, So greek yogurt is a great one, great
20:52
Speaker 1: source of protein. Doing the Greek yogurt with some granola.
20:56
Speaker 1: I'm a big fan of a lot of proteins that
20:59
Speaker 1: are kind of of like love hate for people. So
21:01
Speaker 1: I love hard boiled eggs, Like you said, most people
21:05
Speaker 1: need three, three or four. When somebody tells me they
21:08
Speaker 1: have one egg as a serving, that kind of makes
21:10
Speaker 1: me want to cry because it's just not enough. I
21:13
Speaker 1: also love canned fish, can tuna, canned salmon, and there
21:18
Speaker 1: are different brands that make them in little packets that
21:20
Speaker 1: have different flavors. So doing those with crackers some good
21:23
Speaker 1: like crackers and tuna salad is great. There are lots
21:26
Speaker 1: of different brands of meat sticks, like chomps that's kind
21:30
Speaker 1: of like the beef jerky type thing, so you could
21:33
Speaker 1: get those. And cottage cheese is like really having its
21:37
Speaker 1: moment right now. I also like it sweet, mix it
21:40
Speaker 1: with some jam, put it on toast. It's great. So great, yeah, rightfully,
21:44
Speaker 1: so it's having a moment.
21:45
Speaker 2: Sometimes I have speaking of like the meat sticks, which
21:49
Speaker 2: is like such a funny term. Sometimes I get a
21:51
Speaker 2: little thrown off because with things like that or other
21:55
Speaker 2: prepackaged options, a lot of the time you'll find a
21:57
Speaker 2: really high sodium content.
21:59
Speaker 3: Can you talk on that.
22:01
Speaker 1: Yeah, So again, if we're thinking about athletes, especially in
22:06
Speaker 1: the summer, you're sweating, you're losing sodium, you're losing electrolytes
22:11
Speaker 1: and needing to replenish. So depending on the person, it
22:14
Speaker 1: might not be the worst thing in the world. It
22:16
Speaker 1: also depends on your total, like the big picture of
22:19
Speaker 1: your diet. If you are someone who cooks at home
22:22
Speaker 1: a lot, I always tell people you're never going to
22:24
Speaker 1: be eating too much sodium when you're making your own food,
22:29
Speaker 1: because to get to that level it would taste bad.
22:31
Speaker 1: So it's not really the concern. So if you're cooking
22:34
Speaker 1: all your meals at home and then you're having one
22:37
Speaker 1: package snack a day, I wouldn't worry about it. If
22:40
Speaker 1: you are reaching for those every single day, then yeah,
22:43
Speaker 1: maybe you want to add in variety. So my recommendation
22:46
Speaker 1: for pretty much all nutrition things, but especially in the
22:49
Speaker 1: case of sodium or wanting to kind of cut down
22:52
Speaker 1: on any one thing is to add variety. Where can
22:55
Speaker 1: you add other things to displace what you don't want
22:57
Speaker 1: to have? Too much of any one thing can give
23:02
Speaker 1: you too much or too little of any given nutrient.
23:04
Speaker 1: And the more options you have and the more you
23:06
Speaker 1: switch those up again big picture, So even if you
23:09
Speaker 1: have the meatstick four days in a row and then
23:12
Speaker 1: you switch over to the cottage cheese, great, Like we're
23:14
Speaker 1: looking at the big picture of your entire week or
23:17
Speaker 1: month rather than like every single day has to be
23:21
Speaker 1: six different meals and snacks.
23:22
Speaker 2: You know.
23:23
Speaker 3: Yeah, ready to drink protein shakes.
23:25
Speaker 2: What should we be paying attention to and what should
23:28
Speaker 2: we be looking for when we're grabbing one off of
23:31
Speaker 2: the shelf at our bodega, a drug store?
23:33
Speaker 3: Are seven to eleven you name it?
23:36
Speaker 1: Yeah, so this might be unexpected. I don't want to
23:40
Speaker 1: encourage anyone to look at calories, but I do want
23:43
Speaker 1: to put it out there that if you are having
23:45
Speaker 1: one of those ready to drink shakes to replace a
23:48
Speaker 1: meal or snack, it's very likely that you're not going
23:51
Speaker 1: to have enough calories. Because those drinks are protein focus,
23:55
Speaker 1: they're protein forward, so yes, they're going to give you
23:58
Speaker 1: that full serving of protein. But typically they are low
24:02
Speaker 1: calorie because they're more marketed for weight loss, and that's
24:06
Speaker 1: what people are looking for, is the high protein, low calorie. So,
24:09
Speaker 1: especially if you're an athlete, especially if this is your
24:12
Speaker 1: post workout fuel, you need to replenish both protein and carbohydrates.
24:17
Speaker 1: So maybe you want to take that pre made shake
24:20
Speaker 1: and blend it with some frozen fruit to add the
24:23
Speaker 1: carbs and make it more of a smoothie. So I
24:26
Speaker 1: would say, like it's good in a pinch. You don't
24:28
Speaker 1: want to rely on them, and you want to make
24:31
Speaker 1: sure you're adding the carbs if it's your post workout refuel,
24:35
Speaker 1: because you really need to get those nutrients back in
24:37
Speaker 1: you as well.
24:39
Speaker 2: Okay, that's really helpful. What about the sugars in those drinks.
24:44
Speaker 1: Yeah, so again we need carbs. If you are an
24:49
Speaker 1: athlete and you're replenishing like carbs or sugar, and you're
24:53
Speaker 1: getting carbs, it's kind of not the worst thing in
24:56
Speaker 1: the world. If you're aware of the fact that you're
24:59
Speaker 1: taking in more added sugar than you want to be,
25:02
Speaker 1: then maybe it is something that you want to skip
25:05
Speaker 1: most of the time. Again, by adding that variety, So
25:08
Speaker 1: doing more smoothies at home. You can do a protein
25:11
Speaker 1: powder though, like I am not against protein powders. Again,
25:14
Speaker 1: it's just the variety of adding in as many different options.
25:18
Speaker 1: Maybe sometimes the protein in your smoothie is a pre
25:20
Speaker 1: made bottled drink. Sometimes it's Greek yogurt, sometimes it's protein powder,
25:25
Speaker 1: And you've got that variety of options so that you
25:28
Speaker 1: know kind of two thirds of those don't have the
25:30
Speaker 1: added sugar and one of them does. Because my stance
25:34
Speaker 1: on added sugar in general is you want to have
25:37
Speaker 1: it in the places where it makes sense. So if
25:40
Speaker 1: you're sitting down to eat a piece of cake, you
25:41
Speaker 1: know you're eating sugar, and you're very aware of it.
25:44
Speaker 1: When we have the added sugar kind of creeping into
25:46
Speaker 1: our quote unquote health foods, then it can add up
25:49
Speaker 1: faster than you think. And again it doesn't mean you're
25:53
Speaker 1: automatically having too much, especially if you're active, like you
25:56
Speaker 1: just need to get enough calories. That's always, always, always
25:59
Speaker 1: number one is just eating enough to meet your needs.
26:03
Speaker 1: And if it's something that you know is becoming problematic,
26:06
Speaker 1: maybe your A and C is in a pre diabetic range,
26:10
Speaker 1: Maybe there's some sort of health marker that makes you
26:12
Speaker 1: conscious of this. Then that's where you can start to
26:15
Speaker 1: think about, Okay, I'll have the added sugars in my
26:18
Speaker 1: suite where I can kind of easily keep track of them,
26:21
Speaker 1: not in like accounting way, but just sort of a
26:24
Speaker 1: loose awareness, and then aim for more of the kind
26:28
Speaker 1: of healthy options healthy in quotes there, like making sure
26:32
Speaker 1: that the foods you're having to fuel and refuel your
26:35
Speaker 1: workouts have less of that added sugar.
26:38
Speaker 3: Got it? Got it? Okay?
26:39
Speaker 2: So what I'm taking away here is when you can,
26:43
Speaker 2: you want to be at all times eating whole foods, right,
26:47
Speaker 2: that's the goal. You want to be getting most of
26:49
Speaker 2: your nutrition from whole food sources, really leaning in to
26:52
Speaker 2: stuff that's not processed, and then make sure that you're
26:56
Speaker 2: dividing up that protein intake throughout the day. You want
26:59
Speaker 2: ideal three to four hours between meals and snacks, and
27:02
Speaker 2: then that way you're spacing things out in a way
27:04
Speaker 2: that your body can absorb what you're after and really
27:08
Speaker 2: taking care of yourself absolutely all right, So what else
27:12
Speaker 2: have we missed when it comes to the great protein
27:14
Speaker 2: discussion here?
27:15
Speaker 1: Anything I do want to say kind of going back
27:18
Speaker 1: to the like emphasis on whole foods, you know, yes,
27:22
Speaker 1: we do want that, and you also want to minimize
27:25
Speaker 1: your stress. So I'm always looking at and talking about
27:28
Speaker 1: health in a holistic way. And if you have the
27:34
Speaker 1: time and the space and like only the time to
27:37
Speaker 1: swing by the bodega on the way home from your
27:39
Speaker 1: run and grab the bottled protein shake, and that's what's
27:41
Speaker 1: going to allow you to have enough nutrition for the day.
27:45
Speaker 1: Like that is a thousand times better than having nothing,
27:48
Speaker 1: And the stress of like I have to get home
27:50
Speaker 1: and make my homemade smoothie is going to be worse
27:52
Speaker 1: for you than having the pre made shake. So you know,
27:56
Speaker 1: it's all in context of the bigger picture, like do
27:59
Speaker 1: what you can start where you are, and I don't
28:02
Speaker 1: think it's realistic for anybody to be doing one hundred
28:04
Speaker 1: percent homemade, so keep it all in perspective. I do
28:08
Speaker 1: also want to add a note on plant milks and
28:12
Speaker 1: dairy because I think people are very anti dairy these
28:16
Speaker 1: days and everything is a plant milk, and that can
28:20
Speaker 1: be a major loss of protein because cow's milk is
28:24
Speaker 1: a great source of protein. And so if you are
28:28
Speaker 1: someone who cooks your oatmeal in milk or has cereal
28:31
Speaker 1: for breakfast and you take away cow's milk and switch
28:34
Speaker 1: it out with almond milk, which I like to call
28:37
Speaker 1: glorified water. You're losing a whole serving of protein there.
28:42
Speaker 1: So like, yes, plant milks have this kind of health
28:47
Speaker 1: halo around them now, But you want to think about
28:49
Speaker 1: yourself and your goals and if increasing protein is a
28:51
Speaker 1: goal of yours, and if you tolerate dairy, there's really
28:54
Speaker 1: no reason to cut it out. If you don't tolerate dairy,
28:59
Speaker 1: you have a few options. There are things like lack
29:02
Speaker 1: tailed milk that re add the lactase enzyme so you
29:05
Speaker 1: can digest it. If you don't eat dairy for ethical reasons,
29:09
Speaker 1: then I recommend soy milk because that is going to
29:12
Speaker 1: have the most similar nutrient profile. It's also going to
29:14
Speaker 1: give you protein from the soy. So just because everybody
29:18
Speaker 1: and their mother is drinking almond milk doesn't mean it's
29:21
Speaker 1: the best thing for you. And if it leaves you hungry,
29:23
Speaker 1: then have the regular milk.
29:25
Speaker 3: Have the regular milk.
29:27
Speaker 2: She says, Yes, I love this, so many helpful tips
29:30
Speaker 2: in here. I'm really glad that we were able to
29:32
Speaker 2: break this down again. I do want to make sure
29:35
Speaker 2: that we reiterate for the upteenth time. If you are
29:38
Speaker 2: trying to hit a certain goal, have certain things on
29:42
Speaker 2: your radar. Make sure you top one on one with
29:44
Speaker 2: a registered dietitian. I'm going to link Michelle's info in
29:47
Speaker 2: the show notes to this episode if you want to
29:49
Speaker 2: reach out to her. But regardless, do yourself a favor
29:52
Speaker 2: and get some personalized intel. Michelle, how do the hurdlers
29:56
Speaker 2: keep up with you? How do they follow along with you?
29:58
Speaker 1: Give me your in Yes, I am at Michelle Pillar
30:03
Speaker 1: Pitch Nutrition on Instagram. My website is Michellepilopitch dot Com.
30:08
Speaker 1: I'm Michelle Pilopitch on TikTok and I think those are
30:11
Speaker 1: all the best places to find me. I also do
30:14
Speaker 1: have a free handout that I'm going to have linked
30:17
Speaker 1: on the shop page on my website that is a
30:19
Speaker 1: big master list of food sources of all your different
30:22
Speaker 1: macronutrients protein, carb, fat, so people can go download that
30:26
Speaker 1: for free if they need some ideas for different sources
30:29
Speaker 1: of all these things we're talking about.
30:30
Speaker 3: We love that, we love freebees.
30:32
Speaker 2: I'm over at Emily a Body and at Hurdle Podcast
30:35
Speaker 2: Another Hurdle Conquered.
30:37
Speaker 3: Catch you guys next time.