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5 Best Protein Sources (and 5 Worst) for Getting the Body You Want · SOTA Personal Training Podcast

• 0:02
  Ladies and gentlemen, welcome to the SODA Personal Training
• 0:05
  Podcast. We help busy adults get strong
• 0:07
  and fit and stay that way for a really long time.
• 0:10
  I'm coach Sean here with coach Phil.
• 0:11
  How we doing, Phil? Hey gang.
• 0:13
  Good. Today we're talking about the
• 0:16
  five best and the five worst protein sources.
• 0:20
  This is something that everybody asks about because in general,
• 0:22
  everybody struggles to get enough protein in their diet.
• 0:24
  We don't have a ton of time today to preface this or intro
• 0:27
  it, so we're just going to do it right.
• 0:29
  We're going to just start. We're going to go through the
• 0:31
  worst first, right, Phil? Yeah, go ahead and take it away.
• 0:36
  What are some of the not so good protein sources that you hear
• 0:38
  people talk about a lot? Yes, well, this one's going to
• 0:41
  be quick and snappy. There's when we talk about
• 0:44
  protein and nutrition in general, there's calorie density
• 0:46
  and nutrient density. And so the worst list ones, they
• 0:51
  might have protein in them, but it's not the best choice for the
• 0:54
  reasons you probably think. So I kind of ranked them 5 to 1.
• 0:59
  Let's just jump right in, shall we?
• 1:00
  Yeah, go for it. #5 I put cheese not because it's not nutrient
• 1:07
  dense, but this and some of the other things on this list, they
• 1:10
  are very calorically dense for not a lot of protein.
• 1:13
  So this is, you know, it's just got more fat than protein.
• 1:17
  So you're going to have to eat a lot of cheese to get, you know
• 1:20
  what, 30g dose and then your calories are just through the
• 1:23
  roof. So we encourage you to use this
• 1:25
  as a a flavor and enhancement to other things, but not as a main
• 1:29
  source. It can be a component of a
• 1:31
  snack, but it's just not quite where you want to be.
• 1:34
  Yes, So cheese is one that I'll actually, and there's another
• 1:38
  one on this list that falls into this category too of something
• 1:41
  that I will use, use eat if I'm trying to, if I'm trying to bulk
• 1:45
  up, if I'm trying to add size because it does have protein,
• 1:49
  but it also has a lot of additional calories,
• 1:51
  particularly fat. There's another big one that
• 1:53
  we're going to hit in a minute that falls into the same
• 1:55
  category. But yeah, like Phil said, so
• 1:57
  most people listening to this and just most people that we
• 2:00
  work with are saying, OK, I want to get as as protein as I can.
• 2:03
  That way I can try to build and maintain muscle mass, but I want
• 2:06
  to try to burn body fat at the same time.
• 2:08
  Yep. Which is why cheese and this
• 2:09
  other big one, some of you may already know what it's going to
• 2:11
  be, are not the best options. It's cool too, because as we go
• 2:15
  through this, I just cracked open a can of one of the kind of
• 2:18
  questionable protein sources that we're going to talk about
• 2:21
  here. And I'm going to sift this as we
• 2:22
  go. Yep, exactly.
• 2:24
  I'll go on there. Number 2 or #4 #4 going 5 to 1
• 2:29
  is a veggie burger. So it's basically bean paste
• 2:33
  that's, you know, marketed as as protein.
• 2:37
  But again, you gotta look at the label because if it's on the
• 2:41
  front with like a big, you know, dazzly sign that says high
• 2:45
  protein, it chances are you need to look at the backside and see
• 2:49
  what it is. But veggie sources that are
• 2:52
  marketed as protein, sometimes they're carrying a lot of seed
• 2:56
  oils and other things that have been shown to maybe be
• 2:57
  inflammatory, which we won't get into.
• 2:59
  But overall it's just not going to be a good protein dense
• 3:03
  source. It's just mostly carbohydrates.
• 3:05
  And so it's just kind of tricking you into thinking this
• 3:08
  is protein. So watch out for that one.
• 3:11
  If you do use those, just make sure it's got at least 15 to 20
• 3:15
  plus grams of protein, like a serving size of protein should
• 3:18
  be. You should plan on at least 25
• 3:20
  to 40 grams if you're going to eat a few times a day.
• 3:24
  Yeah, at least. Yeah, I don't hate veggie
• 3:27
  burgers as a protein source. I used to eat a lot of them.
• 3:29
  I don't really anymore. I don't hate them.
• 3:30
  But yeah, for all the reasons Phil said, they're not, like,
• 3:32
  your best option. Yeah.
• 3:34
  OK. And we could talk a little bit
• 3:35
  more about what the best options are for vegans and vegetarians.
• 3:37
  Yeah. I mean, tofu is always a pretty
• 3:39
  Dang good option if you don't get bored with that as are.
• 3:42
  Well, we'll come back to the one that's going to be on the good
• 3:45
  list. Yeah.
• 3:46
  Yeah, Seitan things like edamame.
• 3:49
  Yeah, quinoa is a really good source.
• 3:51
  It's got a full amino acid profile, which is the only the
• 3:54
  only one of the like the carbohydrates that has a more
• 3:58
  complex amino acid profile, meaning you can build muscle
• 4:01
  from it. It's got everything you need.
• 4:03
  How do you know that about that one?
• 4:04
  So that one you can stack on. And yeah, it's pretty delicious,
• 4:07
  but I learned. Something today.
• 4:08
  Didn't know that about quinoa. There you go.
• 4:10
  What a deal. #3. Yeah, peanut butter slash nuts.
• 4:14
  OK, And this is a tricky one because so I'll I'll say it
• 4:18
  right here in the podcast. I eat a lot of peanut butter
• 4:20
  currently in my diet because I'm trying to get extra calories
• 4:23
  because I'm trying to put on a little weight.
• 4:25
  Well, you got to you probably. Have to eat like 4500 calories
• 4:28
  minimum to gain weight. Right.
• 4:30
  And, and This is why I I don't, I don't even like to talk to
• 4:33
  people about my diet that often. But like, so peanut butter is a
• 4:38
  high school college football player bulking food is what it
• 4:41
  is. It's not a good food in general.
• 4:43
  If you're that 45 year old who works a desk job and can get
• 4:47
  into strength train a couple times a week.
• 4:48
  Yeah. Use it as an enhancement like to
• 4:51
  other things, like maybe with a, you know, some fruit or
• 4:54
  something like that. Maybe it's a snack.
• 4:56
  But then again, if you're not going to get at least 25 grams
• 4:59
  of protein in that meal, you might want to rethink your
• 5:02
  approach. Yeah, it's, and it's mainly just
• 5:03
  a calories and macro nutrients thing.
• 5:05
  So when you look at a jar of peanut butter, really any peanut
• 5:08
  butter, you're going to get per serving about 7 or 8 grams of
• 5:11
  protein and it's going to be around like 190 calories.
• 5:14
  OK, so where do those calories come from?
• 5:16
  They come primarily from fat. Not saying it's necessarily a
• 5:19
  bad source of fat. That's up for debate, right?
• 5:23
  But it's mostly from fat and then some carbohydrate as well
• 5:26
  in there. So like the peanut butter, just
• 5:27
  as a ratio of the total calories, it's it's low protein
• 5:31
  compared to the other foods that we're going to have on this best
• 5:33
  list. So when you're trying to
• 5:35
  optimize body composition, meaning build and maintain some
• 5:38
  muscle mass and burn body fat, it's not a good food for you.
• 5:42
  OK, It's not a peanut butter and nuts are not recom foods.
• 5:46
  When I say recomp, I mean body recomposition.
• 5:49
  I love the word recomp. It's not a recomp food.
• 5:51
  OK, it's a bulking food. If you want it to be like I need
• 5:54
  a lot of calories, 'cause I want to build muscle and I don't care
• 5:57
  if I add somebody fat, that's peanut butter, right?
• 6:00
  I guess you get a surplus. Peanut butter is what you give
• 6:03
  your high school football playing son who whose coach told
• 6:05
  him he needs to gain 30 lbs to play on the defensive line.
• 6:08
  That's what you give peanut butter to, so.
• 6:10
  If you're a football player listening to this, eat up if
• 6:12
  that's your goal. But if you are trying to lean
• 6:15
  out a little bit but maintain or build muscle, use it sparingly.
• 6:20
  A thumb is about a serving size of fat, and that's about 100
• 6:23
  calories. So it's easy to get carried
• 6:25
  away. So if you're putting that on
• 6:27
  toast in the morning or something like that, just be
• 6:29
  aware and cognizant of that and use that as a measuring device.
• 6:32
  Yeah, it's easy to get really, really high in calories with
• 6:35
  this and every fat source. So nut seeds, protein, yeah,
• 6:40
  peanut butter, stuff like that. Yep #2 most protein bars, OK is
• 6:44
  a tricky one because there are obviously some protein bars that
• 6:47
  are better than others, but I think you have it written down
• 6:49
  in your notes here. They're candy bars with a, you
• 6:51
  know, a. Little dumbbell on the wrapper.
• 6:53
  Candy bars with a dumbbell on the wrapper.
• 6:55
  OK. Here's what I want people to
• 6:56
  understand is Snickers makes like a, a protein bar like as
• 7:00
  well. And it tastes way better than
• 7:03
  any of these companies that come up with a new bar.
• 7:06
  And it's like they they're gone within a year because they're
• 7:10
  just not sustainable. They're good tools in a pinch.
• 7:13
  I think that's good to have once in a while.
• 7:16
  Make sure there's not actual sugar in there because they'll
• 7:18
  just say protein, protein. And then you look and you're
• 7:21
  like, it says 20 grams of prote or sugar in it.
• 7:24
  Like this is this is not going to work for me.
• 7:27
  So yeah. Or they're very high in sugar
• 7:30
  alcohols, which is a whole topic we won't get into, but they
• 7:33
  usually don't even taste that good in my opinion.
• 7:36
  So you you're better off kind of eating your regular Snickers and
• 7:40
  then eating like a real meal. Like in all seriousness, but
• 7:44
  just try not to use them as a, as a source, like don't have it
• 7:47
  built into your, your plan, so to speak, as like a snack, Yeah.
• 7:51
  Exactly like you could just start getting hooked on those
• 7:54
  things and then it's better to get most of your protein from
• 7:56
  whole food sources, especially if you're that person who's
• 7:59
  trying to recomposition the body.
• 8:00
  With that being said, like the the thing that I just cracked
• 8:03
  open is one of these these well, it's a slate is the brand, these
• 8:07
  high protein milkshakes that we have here.
• 8:10
  And I kind of put it in the same category of like, yeah, useful
• 8:13
  from time at the time, but like, don't make it the basis of your
• 8:16
  diet. Like, the reason I'm drinking
• 8:17
  one right now is just because of like, all right, it's a really
• 8:20
  busy day. I could use a little extra
• 8:21
  protein. And I'm not, it's gonna be a
• 8:23
  while before I get like a full meal.
• 8:24
  So go ahead and do it. But like, yeah, don't make it
• 8:26
  the basis of my diet very often. Well, and that could be a, you
• 8:30
  know, different supplement. Doesn't have to be out of a can,
• 8:32
  but it's just out of convenience.
• 8:33
  That's why we have them here. Like we're like, you should get
• 8:36
  our whey protein. That's gonna be cheaper and
• 8:38
  more. Accessible, but yeah.
• 8:41
  And then last thing I'll say on the the protein bars thing is
• 8:44
  you can actually make your own. That's going to be we had a
• 8:48
  client who did this. He made his own.
• 8:50
  He had a recipe for it. It had some oats.
• 8:52
  It had like a little bit of honey.
• 8:53
  You know, I don't even think he put chocolate chips in there.
• 8:57
  But Katie makes these like little protein balls.
• 8:59
  The problem is they're so good that I will eat like 20 of them.
• 9:02
  So, but anyway, you can make that stuff at home, it can be
• 9:05
  way cheaper. You have some buy in.
• 9:07
  It's it's it's kind of fun to do pretty simple once you get it
• 9:10
  down. So consider that as an option.
• 9:13
  You can throw whey protein in there too to bump up the
• 9:16
  numbers. Yeah, exactly #1 the worst.
• 9:19
  Well, yeah, the worst of the worst is processed meats, OK.
• 9:24
  And so, yes, as Phil has in his notes here, they're very tasty.
• 9:28
  Until your cardiologist enters the chat.
• 9:31
  There you go. OK, yeah.
• 9:33
  So, you know, I could rant for three hours on like, just meat
• 9:38
  in general and whether or not it's healthy for you.
• 9:42
  It's a very long discussion. But highly processed meats,
• 9:45
  meaning, well, you know, you have hot dogs here.
• 9:48
  You have, like, deli cuts of things, charcuterie board.
• 9:51
  Like, think of any like meat that is not just like the meat
• 9:55
  itself, right? Think of any meat that's like,
• 9:57
  you know, prepackaged and has a bunch of extra ingredients and
• 10:00
  nitrates and nitrites and God knows what, right?
• 10:03
  Right. Those things in general are
• 10:04
  probably not very good for our health.
• 10:06
  I'm not saying that it's the worst thing that you can eat
• 10:09
  because it does have some protein and maybe some other,
• 10:11
  you know, nutrients. You know, it's better than just
• 10:14
  eating Twizzlers all day long. But in general, it's not a very
• 10:17
  good option. I think there is enough evidence
• 10:19
  out there that it's probably not good for your heart and can also
• 10:22
  maybe increase your cancer risk. Medical disclaimer, not a
• 10:24
  doctor, but like, not a great option, right?
• 10:27
  And we're gonna talk about the better options.
• 10:30
  Yeah, here in a few minutes. Yeah, and and again, like these
• 10:33
  lists are, I wouldn't say a necessary clickbait, but it's
• 10:36
  like these things can all be in your diet moderately.
• 10:41
  It's not gonna be horrible to have a hot dog at the baseball
• 10:44
  game, you know, a Twins game you go to every, you know, few
• 10:47
  months, right? Enjoy it if that's like part of
• 10:50
  it, but don't look to it as a staple in your diets.
• 10:55
  Yeah, that's that's the big theme here.
• 10:58
  But you want to look for a swap. Just look for something like a
• 11:01
  lean Turkey or something else. And they do have a lot of good
• 11:04
  options, like they have like chicken, sausages, other things
• 11:07
  that you can use that are a little bit better than something
• 11:09
  like a hot dog. So just things to consider.
• 11:12
  Let's move on to the best now, the best, but you got to rank 5
• 11:15
  through. Well, actually you screwed up.
• 11:17
  You were writing it and you wrote 54345.
• 11:20
  So I don't know where to go with this, but we'll start off with
• 11:22
  the one that I see first, which is, which is the one that I
• 11:25
  would normally be having right now, but I ran out.
• 11:27
  I don't have any more over here. It's Greek yogurt.
• 11:29
  I usually. I know I gotta sneak over there
• 11:31
  and get some more Greek yogurt, but so Greek yogurt is a very
• 11:35
  good option, especially if you're like me and you can
• 11:38
  handle the plain non flavored stuff, right?
• 11:41
  And if you do have a little artificial flavoring in it, like
• 11:44
  if you get the vanilla instead of the plain, it's not going to
• 11:46
  kill you. You know what I mean?
• 11:47
  But but yeah, so Greek yogurt in general is a pretty, it's, it's
• 11:52
  a high protein food when you compare it to the, the number of
• 11:55
  total calories. Now, should you go, this is
• 11:58
  where it's also up for debate. We could debate this with Greek
• 12:01
  yogurt and milk, you know, should you just get the full fat
• 12:04
  or the, the version that includes the fat?
• 12:06
  Or should you go for the 0 calorie or the 0 fat version of
• 12:12
  it? Yeah, up for debate.
• 12:14
  I mean, technically if you're trying to get like as lean as
• 12:17
  humanly possible, you should probably go with the fat free
• 12:20
  version because it's going to give you, you know, per serving
• 12:24
  it'll say like 17/18/19 grams of protein and only 90 total
• 12:28
  calories because there's no fat and it's almost pure protein and
• 12:31
  just a little bit of like a carbohydrate in there.
• 12:34
  But in general, any Greek yogurt is a good option.
• 12:39
  Yeah, yeah, just and look out for the low fat ones because
• 12:42
  this is how this is how they got everyone in the 90s like low fat
• 12:45
  was the thing because because they thought dietary fat meant
• 12:49
  putting on adipose tissue or body fat directly, but it's not
• 12:52
  how it works. So they just loaded things with
• 12:54
  sugar to make it taste good. It's like a Seinfeld episode
• 12:57
  about the yogurt. There was a frozen yogurt place
• 13:00
  and they're like, it's fat free and like they all start gaining
• 13:03
  weight and they're eating it like all day.
• 13:05
  But there's no fat. So it's fine.
• 13:07
  It's very funny. And then it turns out there
• 13:10
  actually was sugar. But that's aside from the the
• 13:12
  point, you know, sugar is what they'll add to make it taste
• 13:16
  good. And Greek yogurt, it's going to
• 13:18
  taste. It's going to taste pretty meh,
• 13:21
  OK. But it's a great tool.
• 13:23
  It's kind of a powerhouse of protein.
• 13:24
  It's got probiotics for gut health.
• 13:26
  There's a lot of benefits aside from the protein.
• 13:29
  Pretty easy. You just get a tub of it.
• 13:31
  So it's not horribly expensive either.
• 13:33
  So there you go. #4 We've got eggs, OK?
• 13:36
  Everybody knows that I, I eat 6-8 eggs freaking every day.
• 13:40
  And we've made lots of jokes about this, OK?
• 13:44
  I'm not saying you need to eat 6 or 8 of them.
• 13:46
  OK? Eggs are a really good source of
• 13:48
  protein in general. We're going to talk in a minute
• 13:51
  about the should you eat the yolks or should you just do the
• 13:53
  egg whites? But yeah, so good source of
• 13:55
  protein. Each egg will have about 6 grams
• 13:57
  of protein. The yolk is where the the
• 14:00
  micronutrients are the vitamins and minerals.
• 14:04
  Don't skip the yolk. Yeah, I mean as, OK, well, you
• 14:06
  know, this is where it gets interesting because like, yeah,
• 14:08
  as a general rule for most people, I I would say just eat
• 14:12
  the yolk, even though it does add some fat, right?
• 14:14
  Maybe like one or two. Not like one or two yolks is
• 14:17
  going to be great. You know that that dietary
• 14:19
  cholesterol is going to be good for you.
• 14:22
  But any more than that, then you start cranking up the calories.
• 14:25
  Yeah, exactly this. And this is where I said it's
• 14:27
  kind of a Gray area, Like should depending on the person, should
• 14:30
  you go for egg whites or should you go for just whole eggs?
• 14:33
  Like, OK, the way I describe egg whites is if you're going for
• 14:37
  egg whites, that's if you're like doing like bodybuilder prep
• 14:40
  for your bodybuilding things show like you're trying to
• 14:43
  absolutely minimize fat in your diet as much as possible.
• 14:48
  Yeah, just super low calorie, yes.
• 14:50
  Yes, super low calorie and only protein.
• 14:52
  Like, essentially an egg white is just another one of these
• 14:54
  options that is like only protein and nothing else.
• 14:58
  So there's a place for it. I did that a little bit a couple
• 15:01
  years ago when I was trying to do crazy psycho and get, like,
• 15:05
  as lean as possible. But like, in general, for most
• 15:08
  of us, you, you should probably just eat the eggs with the yolks
• 15:11
  to get the vitamins that come in the yolk.
• 15:14
  Yeah. So you can also do these.
• 15:16
  You don't have to totally decide I'm going to have eight eggs
• 15:19
  with yolks or 8 egg whites. Egg whites, I think it's like 10
• 15:23
  calories per egg white one. You're throwing away all the
• 15:26
  nutrition if you're getting rid of the yolks, but you can add
• 15:29
  egg whites too, a couple of full eggs to give it more volume
• 15:33
  because that's what it'll do. It'll give you straight protein.
• 15:36
  It's not a lot, but they have like cartoons of just egg whites
• 15:39
  that you can like add into it. So you're kind of hitting a
• 15:42
  middle ground and you can kind of base it on your needs that
• 15:44
  day. Yeah, exactly.
• 15:45
  That's what I would do when I was trying to eat only egg
• 15:47
  whites. Just get the carton in there
• 15:49
  just like egg whites only and just it'd be like a.
• 15:50
  Full on carton. Yeah, exactly.
• 15:53
  Nothing but protein. Yeah, but anyway.
• 15:56
  Yeah, you can hard boil them. They're really versatile.
• 15:58
  So like get some eggs in, it's really good staple.
• 16:01
  I mean, if they're quick, you know, if you get a couple
• 16:03
  minutes to fry up a couple eggs, you can do like a microwave
• 16:06
  thing with them. Just make sure that's part of
• 16:08
  your diet somewhere. We recommend that as a staple.
• 16:11
  Yeah, exactly #3 like this one is a no brainer.
• 16:14
  Basically. I'm actually interested in when
• 16:16
  you put #1 so #3 no brainer. Chicken or Turkey breast, Yeah.
• 16:20
  And I could throw fish into this category as well, most types of
• 16:23
  fish, but I mean white meat, whatever we want to call it,
• 16:26
  right? So, you know, chicken, Turkey
• 16:28
  breast is the thing you're always going to hear about
• 16:30
  nothing but chicken and broccoli and maybe a little rice, you
• 16:32
  know, like and you know, obviously there's a reason for
• 16:36
  it because same thing we just said about egg whites is most
• 16:39
  chicken and Turkey is very, very lean.
• 16:41
  Like it is almost pure protein and there's a little bit of fat.
• 16:44
  You can get different cuts that are, you know, a little bit
• 16:46
  more, a little bit more fatty, but in general super, super
• 16:49
  lean, right? Yeah, these are the Toyota
• 16:52
  Camrys of protein. Toyota Camrys of protein.
• 16:56
  They're reliable, they're not flashy, but they're going to get
• 16:58
  you there quite reliably. So my first car was a Toyota
• 17:02
  Camry. It's a great car.
• 17:03
  It is. And so mine was a 1998 Toyota
• 17:08
  Camry. And I got it.
• 17:10
  Well, my mom had driven it before, but so she gave it to me
• 17:13
  when I was. So yeah, I turned 16 and I was,
• 17:16
  What year was this? This was 2005.
• 17:21
  Yep, patrolling, trying to catch me riding dirty eating chicken
• 17:24
  breast in my Camry. No so and I had it till 2016
• 17:30
  right? So 11 years strong.
• 17:31
  We definitely went up over 200,000 miles I think, yeah.
• 17:34
  Yeah, that's that. You sold it.
• 17:36
  It didn't like die down or. Anything you traded it in and
• 17:39
  then got. That car is still on the road
• 17:40
  today. I, I probably some other kid is
• 17:44
  driving it right now, yeah. Still whipping it.
• 17:46
  That's right, with the spoiler in the back.
• 17:48
  Probably eating chicken. Yeah, it's a it's a really
• 17:52
  reliable source, it's a go to. But the problem is people get
• 17:55
  chicken fatigue. They're like another.
• 17:58
  She almost spit out his. French vanilla.
• 18:00
  Milkshake, but it's, it's just, it's hard to well, it, it feels
• 18:06
  sometimes hard to like mix it up enough.
• 18:07
  It's just like some salt and pepper.
• 18:10
  So you have to get creative. You have to present it different
• 18:11
  ways. Mix up recipes and spices, use
• 18:14
  some hot sauce. Like just mix it up so that you
• 18:18
  don't get totally exhausted. Right, and the same thing
• 18:20
  applies to Turkey because like, you know, when I'm if I'm like
• 18:24
  trying to just really go hard and like dial in my training and
• 18:27
  body composition like I have, you know, as most people here
• 18:30
  know, like I have the most boring like meal structure ever.
• 18:33
  And my dinner, Oh, so fun will be, you know, rice, vegetables
• 18:37
  and some sort of meat, right. And so like if I'm trying to if
• 18:41
  I'm trying to burn a little Belotti fat, right, it's going
• 18:43
  to be Turkey, rice and mixed vegetables or Turkey, rice and
• 18:47
  beans, right, Just all mixed together ground Turkey.
• 18:49
  I mean, OK, and then a little salt and pepper on it and
• 18:52
  frickin nothing else, right. It's like the most boring thing
• 18:55
  you could ever imagine in your life.
• 18:56
  But that does it just doesn't last long because I'm like, I'm
• 18:59
  so frickin sick of Turkey. And so if I want to have some
• 19:02
  I'm super, super extra duper fun, then I bring in the number
• 19:07
  two thing on our list here. Which is.
• 19:10
  Beef ground beef instead of Turkey.
• 19:12
  Isn't that amazing? Wow, we're doing ground beef,
• 19:16
  rice and vegetables now. What a spin.
• 19:19
  And that's the thing I eat more often because I just, I'm like,
• 19:22
  I'm so sick of Turkey. Yeah, you got to rotate it out
• 19:25
  for sure. But it is cool that you put it
• 19:27
  as #2 instead of #3 because so you put lean cuts in
• 19:30
  parentheses. Yeah, I mean, you could rope
• 19:33
  these in. There's just some consideration
• 19:34
  with lean beef because it's a really like, hot topic for like,
• 19:38
  heart health. It's like, well, should you have
• 19:39
  any? Shouldn't have it at all.
• 19:41
  And like, all the science across many things nutritionally is in
• 19:45
  moderation. Like I have a steak once in a
• 19:46
  while. It's got tons of, you know, B
• 19:49
  vitamins. It's got creatine.
• 19:50
  It's got some really good micronutrients.
• 19:52
  So people don't realize protein, especially whole food protein is
• 19:57
  like a super food. Like it's, it's got a lot of
• 20:00
  stuff that you might or won't get from fruits and veggies.
• 20:04
  So it's got its place in there. And I think red meat does as
• 20:07
  well. But bean cuts like, not the
• 20:10
  hyper, you know, processed stuff, not the.
• 20:15
  Not the really fatty cuts, things like that, but yeah.
• 20:18
  Yeah. And once again, I could, I'll
• 20:21
  try to keep this to two minutes or less.
• 20:23
  We got a little bit of time, but like because I could talk about
• 20:26
  the topic of beef itself for approximately 3 hours if I had
• 20:29
  to. But so I think for most of us,
• 20:33
  it's a good idea. Like if you're eating beef, try
• 20:37
  to do it like minimally processed.
• 20:40
  So like when you buy it, beef should be the only ingredient.
• 20:42
  It shouldn't say, you know, package with these preservatives
• 20:45
  and whatever. That's probably not good.
• 20:47
  That falls into the processed meats category, right?
• 20:50
  Then does it matter if it's grass fed or organic?
• 20:54
  I mean, some probably technically the Youtubers out
• 20:57
  there say that it has a better fatty acid profile.
• 20:59
  I don't know how much literature there is on all this stuff.
• 21:03
  You know, how much does the the fat content matter for your
• 21:08
  heart health? I think that's also kind of up
• 21:11
  for debate and depends on every individual's genetics and a
• 21:14
  couple factors. I will say that, you know, I
• 21:18
  personally, when I have ground beef, I usually do do the 8515,
• 21:22
  which is a fairly fatty cut. But once again, like this comes
• 21:25
  into the context of like especially me right now, like
• 21:28
  trying to add a little bit more body weight, whereas most people
• 21:32
  don't want that. And I mean steak, you know, kind
• 21:35
  of the same thing. So like all that to say, most
• 21:38
  people, if you're going to eat beef, you know, do it, it's good
• 21:41
  for you. It has protein, it has lots of
• 21:43
  the other, the micronutrients that Phil talked about, you
• 21:45
  know, zinc, iron, can't remember even what else, right.
• 21:49
  But you know, go for a leaner cut in general and just go for
• 21:53
  the minimally processed version. And maybe if you're trying to
• 21:56
  get real fancy in your lungs or Whole Foods or wherever, get the
• 21:59
  grass fed stuff if you want to pay.
• 22:00
  Yeah, mix it in every extra dollars for something that may
• 22:02
  or may not be beneficial for you.
• 22:03
  We don't even know. But like yeah but I I usually do
• 22:07
  the grass fed. One thing one last thing I'll
• 22:10
  say on on beef and like the processed versus non processed
• 22:13
  is if you can see the muscle striations right in the meat
• 22:16
  itself, like or is it covered in fat?
• 22:18
  Is it this way goo right? It's very beautiful marbled fat,
• 22:21
  like 50% fat. You know, that relates to the
• 22:26
  processed meat too. It's like can you, can you see
• 22:29
  the muscle striations like does this, does this look, does this
• 22:32
  look processed or not? That's that's an important
• 22:36
  consideration when you look through that scope.
• 22:38
  So. Yeah, that's great.
• 22:41
  I don't even think about it today.
• 22:42
  I mean the muscle striations. Go, you know, there's a fun, fun
• 22:44
  fact the So when you look at like Turkey this Thanksgiving,
• 22:48
  you have like the light meat and dark meat, the light meat, which
• 22:53
  is like a little bit drier. It's those are fast twitch
• 22:55
  muscle fibers versus the dark meat, which is slow twitch
• 22:59
  muscle fibers. And like, we have these same
• 23:01
  things in our body. But I learned that like a few
• 23:04
  years ago and I was like, Oh my God, never looked at Turkey the
• 23:07
  same. And the dark meat has a little
• 23:09
  bit fattier, fattier content. And it's a little bit, I don't
• 23:13
  know more, more delicious, but. Anyway, I learned two things
• 23:17
  today. I learned about fast twitch
• 23:19
  muscle fibers on my Turkey, and that was the other thing that I
• 23:21
  learned. Quinoa.
• 23:22
  OK, eat up. Yeah, yeah.
• 23:24
  Is the the full amino acid profile.
• 23:26
  Well, I guess we got to go to #1 because we only got like 5
• 23:28
  minutes left here. So number one is protein powder.
• 23:31
  OK. So tell me why you raised this
• 23:32
  number one. Yeah, yeah.
• 23:34
  Yeah, so there's an asterisk, but you know, all these things
• 23:37
  we put together, they the hardest thing about protein, if
• 23:40
  we're not going from this worst list is they require some prep.
• 23:43
  Now, eggs are easy, Greek yogurt's easy.
• 23:45
  But like the the big animal sources like chicken, Turkey
• 23:49
  breast, beef, and even some of the vegetarian sources, they
• 23:52
  just require time. And people are like, they're so
• 23:55
  busy. They're like, well, this all
• 23:56
  sounds good, but I'm not going to cook three meals a day that
• 23:59
  has one of these things in there.
• 24:00
  It's just not realistic. So you can make a protein powder
• 24:04
  kind of like the duct tape of protein.
• 24:07
  So we're seeing because it, it, it, it's usable, it fixes those
• 24:11
  gaps really quickly. It's, you know, well studied
• 24:15
  whey protein is a really, really helpful tool.
• 24:17
  There's also hemp. There is P protein.
• 24:20
  You know, we have, you know, our vegan one is P protein.
• 24:24
  Hemp's a really good, awesome source too.
• 24:26
  There's a lot of different kinds, but whey is really well
• 24:28
  studied. It's super easy, it's cheap, you
• 24:31
  can usually get it for like, you know, dollar 50 per serving.
• 24:35
  You just have to make sure it's a clean brand.
• 24:37
  If you're someone who hasn't tolerated whey protein well,
• 24:40
  it's probably because it's been highly processed and your body
• 24:43
  is just just can't can't digest it.
• 24:47
  And so that causes a lot of people with the stress.
• 24:49
  So all people do well with our brand, but you know, there's not
• 24:52
  that many ingredients. There you go.
• 24:53
  Some of them have giant, giant list and it might taste good,
• 24:58
  but it comes at a pretty heavy cost, so it's just something you
• 25:02
  can stack onto something you're already doing.
• 25:04
  You put it in a smoothie, which is also quick.
• 25:06
  You can have it in a dry shaker cup and just leave and drink it
• 25:10
  on the way home. If you're not going to eat for a
• 25:12
  few hours and you can have a scoop or two without a day and
• 25:14
  it's not going to, it's not going to cause any harm, it's
• 25:17
  just going to help you get your protein goal.
• 25:20
  And like, you know, the last thing I would say about it is
• 25:22
  just like from a health perspective, because I think we
• 25:24
  can debate all day about should you only be eating like whole
• 25:27
  natural foods versus should you have like processed protein,
• 25:31
  like shakes, whatever. If you're, if the protein that
• 25:33
  you get, whether it's a vegan protein or a whey protein falls
• 25:36
  into the category that Phil talked about of like not having
• 25:39
  that many BS ingredients. Like if it only has a couple
• 25:43
  ingredients, maybe the whey protein itself plus an
• 25:46
  emulsifier like, you know, sunflower less than or something
• 25:49
  like if there's only like 3 or 4 ingredients on the thing, then
• 25:52
  you're probably getting a pretty good clean version.
• 25:55
  OK. And so, you know, and believe
• 25:59
  me, it's someone who's studied this a lot like, and, and who's
• 26:02
  been a big promoter of like a Whole Foods only diet a lot.
• 26:05
  It's also kind of like, is there any evidence to suggest that
• 26:09
  these one or two extra ingredients in like a whey
• 26:11
  protein would be bad for your health in any way if you have it
• 26:16
  on a regular basis? I don't know about that.
• 26:18
  I, I like, I don't really think so, especially when you compare
• 26:21
  it to all the other stuff that we eat at like fast food
• 26:23
  restaurants and whatever. But like, and then we also, you
• 26:26
  know, in general, these, these foods are basically pure
• 26:28
  protein. There's no fat, so you don't
• 26:30
  have to worry about too much saturated fat.
• 26:32
  You don't worry about too much sugar.
• 26:34
  I mean, like, it's just protein and it's it's a great source of
• 26:37
  it. So like, yeah, in general, for
• 26:39
  most people, in most situations, protein powder is is is a go.
• 26:43
  It's a green light, Yeah. Yeah.
• 26:45
  And it's it's about convenience versus perfection in a lot of
• 26:48
  cases. So if you can get all of your
• 26:50
  protein and for women that's like hit a minimum of 1, you
• 26:53
  know 100 grams, maybe 1120 and for guys it's probably minimum
• 26:58
  150 up to 200 somewhere in those ranges.
• 27:01
  So if you can get that from the other options, by all means we
• 27:04
  want you to do that. It's just tough and it can be
• 27:06
  kind of expensive if you are gonna go for those, you know,
• 27:10
  more organic, you know, grass fed sources.
• 27:13
  So this is just a way to kind of find that middle ground and just
• 27:17
  help you hit those numbers easier.
• 27:21
  Kind of bonus section here that I want to cover.
• 27:25
  Let's do this. So I got to jump off.
• 27:26
  Why don't you just finish the bonus section and then then end
• 27:29
  there when you're done? All right, peace out, everybody.
• 27:31
  I'll let Phil finish. For peace out Girl Scouts.
• 27:33
  So we talked about why is protein important because it's
• 27:36
  like trainers are just always, you know, drilling protein,
• 27:39
  protein, protein. Well, one everyone can use a
• 27:41
  little bit more for some key reasons.
• 27:43
  One, probably the most important is it's going to help you build
• 27:47
  strength and build lean muscle. Now all muscle is lean muscle,
• 27:51
  but we want to make sure you're recovering from your workouts
• 27:53
  and you're actually putting in the building blocks that your
• 27:56
  muscle needs to rebuild, grow and recover.
• 28:00
  Protein breaks down into amino acids, and that rebuilds muscle
• 28:02
  tissue after you've used them in a training session, you actually
• 28:06
  breakdown muscle fibers. There's microscopic tears that
• 28:10
  occur when you train. And so essentially what that's
• 28:13
  going to do is just help rebuild and make it stronger over time
• 28:18
  #2 is that they're extremely satiating.
• 28:22
  So protein has four calories per gram, but it's very, it's a
• 28:27
  complex process to break protein down into those amino acids.
• 28:32
  So it takes longer and so you stay fuller for longer as well
• 28:36
  versus carbohydrates or even fats.
• 28:40
  Carbs have 4 calories per gram as well, but fats have 9
• 28:43
  calories per gram. So protein is just a really good
• 28:45
  blend of nutrient density, calorie density and satiety or
• 28:49
  fullness. And then lastly is protein has
• 28:53
  the highest thermic effect of food.
• 28:56
  What this means is when you eat food, your body still has to
• 28:59
  like digest and do other processes and those also burn
• 29:02
  calories. So the thermic effect of fats is
• 29:07
  0 to 3%, meaning zero to 3% of those calories are going to be
• 29:12
  burned as it is assimilated and digested.
• 29:16
  Carbohydrates 5 to 10%, so a little bit better, but protein
• 29:21
  has a thermic effect of somewhere around 20 to 30%.
• 29:26
  So that means 20 to 30% of those calories are going to be burned
• 29:29
  through digestion and assimilation as well.
• 29:33
  So that is why the the protein is going to be predominantly the
• 29:38
  most important when it comes to staying full, feeling full and
• 29:42
  just getting stronger and changing your body composition.
• 29:45
  So things to consider as you're looking through your diet and
• 29:49
  planning things and creating those staples.
• 29:52
  As always, we are here to help. So reach out if you need some
• 29:55
  help putting this stuff all together, putting together a
• 29:58
  meal plan that fits your budget, preferences, lifestyle.
• 30:02
  That's what we're here for. And as always, just aim for
• 30:05
  something that's consistent, not perfect.
• 30:07
  Because if you can do this stuff, 80% of the time that's an
• 30:11
  A+ in our book. Let us know if you need help.
• 30:13
  We'll see you guys on the next one and have an awesome rest of
• 30:17
  your day.