1
00:00:00,840 --> 00:00:05,880
Speaker 1: Welcome to Fitness Disrupted, a production of I Heart Radio.

2
00:00:11,880 --> 00:00:18,079
Speaker 1: I am Tom Holland, and this is Fitness Disrupted. I

3
00:00:18,120 --> 00:00:21,079
Speaker 1: often talk about how I started doing push ups back

4
00:00:21,560 --> 00:00:25,840
Speaker 1: as a teenager around fourteen fifteen years old, after reading

5
00:00:25,840 --> 00:00:30,720
Speaker 1: about herschel Walker doing three hundred a day in Sports Illustrated,

6
00:00:31,480 --> 00:00:36,199
Speaker 1: and as I was getting into my early fitness routine

7
00:00:36,360 --> 00:00:40,159
Speaker 1: at home, working out in the home gym, I also started,

8
00:00:40,640 --> 00:00:44,760
Speaker 1: you know, reading up on not only exercise but nutrition

9
00:00:45,159 --> 00:00:47,839
Speaker 1: and I wanted to build muscle. And this was the

10
00:00:47,920 --> 00:00:52,520
Speaker 1: early days of supplements. We've come a long way since.

11
00:00:53,120 --> 00:00:56,360
Speaker 1: This would have been the eighties, uh, the nighties. Yes,

12
00:00:57,120 --> 00:01:01,280
Speaker 1: And in an attempt to put on must all, I

13
00:01:01,320 --> 00:01:03,880
Speaker 1: bought something. I still remember it vividly. The name. It

14
00:01:03,960 --> 00:01:07,760
Speaker 1: was Gainer's Fuel five thousand. I have no idea what

15
00:01:07,800 --> 00:01:10,480
Speaker 1: the ingredients were. It was a huge tub of something,

16
00:01:10,959 --> 00:01:14,520
Speaker 1: a powder, and I want to say that it was

17
00:01:14,520 --> 00:01:18,000
Speaker 1: like five thousand calories. It was it was. It was

18
00:01:18,040 --> 00:01:21,039
Speaker 1: a lot of something, but I don't I think it

19
00:01:21,080 --> 00:01:23,880
Speaker 1: was a lot of protein. And it didn't really help.

20
00:01:24,480 --> 00:01:27,240
Speaker 1: It didn't really help me, at least not the way

21
00:01:27,240 --> 00:01:29,440
Speaker 1: it should have put on the muscle that I wanted

22
00:01:29,480 --> 00:01:31,360
Speaker 1: I still put on muscle, but my point is it

23
00:01:31,400 --> 00:01:35,319
Speaker 1: wasn't the right product. And so today's fit tip really quickly, uh,

24
00:01:35,440 --> 00:01:40,480
Speaker 1: discussion about protein bars versus protein shakes. Okay, and this

25
00:01:40,600 --> 00:01:43,800
Speaker 1: actually comes from a question when if you reached out

26
00:01:44,240 --> 00:01:48,840
Speaker 1: through was it I think it was twitter question about this,

27
00:01:49,000 --> 00:01:52,200
Speaker 1: had it on my schedule of topics to do, bumped

28
00:01:52,200 --> 00:01:55,000
Speaker 1: it up. So here we go, protein bars versus protein shake.

29
00:01:55,080 --> 00:01:57,840
Speaker 1: So yeah, back in the day, the products weren't as

30
00:01:57,840 --> 00:02:00,120
Speaker 1: good as they are today, and we didn't have we

31
00:02:00,200 --> 00:02:05,080
Speaker 1: definitely didn't have the selection the variation that we have

32
00:02:05,160 --> 00:02:08,359
Speaker 1: today incredible. Come a long way, come a long way,

33
00:02:08,400 --> 00:02:10,480
Speaker 1: And I always think back to the original power bar

34
00:02:11,040 --> 00:02:15,880
Speaker 1: which tasted like cardboard, serve the purpose and you know,

35
00:02:16,000 --> 00:02:20,000
Speaker 1: the sheer number and variety of power bars and power

36
00:02:20,000 --> 00:02:23,639
Speaker 1: bar type products now today incredible. So there's a lot

37
00:02:23,680 --> 00:02:27,000
Speaker 1: more to choose from, but that creates confusion with so

38
00:02:27,040 --> 00:02:30,000
Speaker 1: many people, and you have to you have to read

39
00:02:30,080 --> 00:02:32,720
Speaker 1: labels right, you have to know what you are getting.

40
00:02:32,880 --> 00:02:36,480
Speaker 1: But today I'm just going to talk about first of all, yeah,

41
00:02:36,520 --> 00:02:39,560
Speaker 1: we need to get in protein, right, we need muscle,

42
00:02:40,200 --> 00:02:45,360
Speaker 1: muscle and strength training, Fountain of youth, you know, that's

43
00:02:45,400 --> 00:02:49,440
Speaker 1: what adds life to our years is having the muscle,

44
00:02:49,560 --> 00:02:54,080
Speaker 1: the strength, the balance to enjoy our lives, to be

45
00:02:54,160 --> 00:02:56,720
Speaker 1: injury free and to be able to do our activities

46
00:02:56,760 --> 00:02:58,840
Speaker 1: of daily living. And when it comes to weight loss,

47
00:02:59,480 --> 00:03:03,920
Speaker 1: muscle is more metabolically active than fat. The more muscle

48
00:03:03,960 --> 00:03:07,520
Speaker 1: tissue have, generally, the more cows you're gonna burn twenty

49
00:03:07,520 --> 00:03:09,000
Speaker 1: four hours a day, seven days a week. So it's

50
00:03:09,000 --> 00:03:11,960
Speaker 1: important to have muscle. It's important to take in our

51
00:03:12,000 --> 00:03:18,200
Speaker 1: protein because amino acids protein building blocks of muscle. Done

52
00:03:18,240 --> 00:03:21,080
Speaker 1: many shows on it will continue to do that. But

53
00:03:21,120 --> 00:03:23,560
Speaker 1: today's fifth tip is about what's the difference? Is one

54
00:03:23,639 --> 00:03:26,359
Speaker 1: better than the other? Which is better? Right? Protein bars

55
00:03:26,480 --> 00:03:32,280
Speaker 1: or protein shakes? Now about half your body weight? People

56
00:03:32,360 --> 00:03:35,200
Speaker 1: always ask how much protein should I get in? And

57
00:03:35,280 --> 00:03:38,120
Speaker 1: a rough starting point is half your body weight in

58
00:03:38,160 --> 00:03:42,080
Speaker 1: grams per day. Body Builders again will do one. You know,

59
00:03:42,160 --> 00:03:44,360
Speaker 1: they'll do one gram per pound of body weight. So

60
00:03:44,360 --> 00:03:46,560
Speaker 1: if they wait two hundred pounds, they're gonna do two

61
00:03:46,840 --> 00:03:49,280
Speaker 1: d grams of protein or more. I think a great

62
00:03:49,320 --> 00:03:51,400
Speaker 1: starting point for most people. If you wait a hundred

63
00:03:51,400 --> 00:03:55,160
Speaker 1: and fifty pounds, somewhere around grams of protein per day,

64
00:03:55,400 --> 00:03:58,520
Speaker 1: you're gonna add more in if you're more active and

65
00:03:58,600 --> 00:04:00,760
Speaker 1: if you want to build more muscle. But that's a

66
00:04:00,800 --> 00:04:04,640
Speaker 1: great starting point, okay, And ideally you want to spread

67
00:04:04,680 --> 00:04:06,320
Speaker 1: it out throughout the day. And that kind of goes

68
00:04:06,360 --> 00:04:08,400
Speaker 1: to what I'm gonna talk about with the protein bars

69
00:04:08,400 --> 00:04:10,320
Speaker 1: and the protein shakes. Right, you don't want to try

70
00:04:10,320 --> 00:04:12,960
Speaker 1: to take in two hundred grams of protein at one

71
00:04:13,000 --> 00:04:16,080
Speaker 1: sitting or a hundred grams of protein at one sitting.

72
00:04:16,600 --> 00:04:19,520
Speaker 1: And so when you do that math, when you say, okay,

73
00:04:19,520 --> 00:04:21,880
Speaker 1: I'm gonna try to take in let's say eighty grams

74
00:04:21,880 --> 00:04:25,520
Speaker 1: per day and you're doing five, you know, medium sized

75
00:04:25,560 --> 00:04:29,479
Speaker 1: meals a day, maybe three larger meals and two smaller ones.

76
00:04:29,560 --> 00:04:32,320
Speaker 1: You got five there. You start to do the simple math,

77
00:04:32,960 --> 00:04:38,640
Speaker 1: you know, maybe fifty grams of protein per meal, and

78
00:04:38,640 --> 00:04:40,760
Speaker 1: this is where it all starts to make sense and

79
00:04:40,839 --> 00:04:45,040
Speaker 1: work and create a lifestyle and a huge part of protein.

80
00:04:45,720 --> 00:04:47,520
Speaker 1: It's tough to get in in the short fit tip.

81
00:04:47,520 --> 00:04:53,040
Speaker 1: But satiety, what does that mean? It means feeling full, okay,

82
00:04:53,120 --> 00:04:56,240
Speaker 1: And so protein, when you have it with every meal,

83
00:04:56,279 --> 00:05:00,400
Speaker 1: you're gonna feel fuller longer. And we to get a

84
00:05:00,400 --> 00:05:04,040
Speaker 1: little deep into the science quickly. When you have high

85
00:05:04,040 --> 00:05:08,280
Speaker 1: glycemic foods. You know, the blood sugar spikes. When you

86
00:05:09,120 --> 00:05:14,080
Speaker 1: take your carbohydrates with protein, it changes that effect. It's

87
00:05:14,120 --> 00:05:16,159
Speaker 1: not as pronounced, depends on foods and things like that,

88
00:05:16,200 --> 00:05:19,200
Speaker 1: but when you pair protein with carbs, it changes that

89
00:05:19,240 --> 00:05:23,360
Speaker 1: glycemic effect. It helps, It helps with the blood sugar. Okay,

90
00:05:23,440 --> 00:05:26,320
Speaker 1: so roughly half your body weight in grahams per day.

91
00:05:26,720 --> 00:05:29,880
Speaker 1: You want to spread it out ideally, and we're trying

92
00:05:29,920 --> 00:05:34,840
Speaker 1: to preserve as well as build muscle. It's really important. Okay,

93
00:05:35,000 --> 00:05:37,760
Speaker 1: have to always say this real food first, right before

94
00:05:37,760 --> 00:05:40,440
Speaker 1: you even start the discussion about protein bars versus protein shakes.

95
00:05:40,520 --> 00:05:44,080
Speaker 1: Try to get your protein in through whole foods as

96
00:05:44,160 --> 00:05:49,080
Speaker 1: much as possible. And if you're vegan, vegetarian, whatever it is,

97
00:05:49,640 --> 00:05:52,080
Speaker 1: whatever way you get in your protein, you're gonna start

98
00:05:52,120 --> 00:05:54,840
Speaker 1: there first, right. So that can be fish, that can

99
00:05:54,880 --> 00:05:59,200
Speaker 1: be meats, that can be whatever source of protein you're

100
00:05:59,200 --> 00:06:02,680
Speaker 1: getting from quote unquote real food. We start there. But

101
00:06:03,480 --> 00:06:06,480
Speaker 1: this is where the real world comes in. Most people

102
00:06:06,760 --> 00:06:12,880
Speaker 1: can't get in enough protein in that way, and that's understandable,

103
00:06:12,960 --> 00:06:17,200
Speaker 1: and this is where the term supplement comes in. You know,

104
00:06:17,200 --> 00:06:20,000
Speaker 1: when I did the podcast on my four favorite supplements,

105
00:06:20,000 --> 00:06:22,880
Speaker 1: protein is one of them for that reason. And so

106
00:06:23,040 --> 00:06:26,279
Speaker 1: we are talking about supplementing and that's okay. This is

107
00:06:26,279 --> 00:06:30,080
Speaker 1: a perfect example of when it makes sense. Right. You're busy,

108
00:06:30,120 --> 00:06:33,200
Speaker 1: you're running around, you aren't going to eat that frequently,

109
00:06:33,480 --> 00:06:35,480
Speaker 1: but you want to get in your protein. This is

110
00:06:36,120 --> 00:06:40,040
Speaker 1: taking the science with the real world behavioral modifications what

111
00:06:40,120 --> 00:06:44,680
Speaker 1: we can do right. And so this is real world issues.

112
00:06:45,560 --> 00:06:49,400
Speaker 1: People are running around, you're traveling, all that kind of stuff.

113
00:06:49,480 --> 00:06:54,880
Speaker 1: So this is where protein shakes and protein bars are

114
00:06:55,080 --> 00:06:59,600
Speaker 1: called for. And one way, as I alluded to already

115
00:06:59,680 --> 00:07:02,560
Speaker 1: you can do it. You can think about having breakfast,

116
00:07:03,120 --> 00:07:06,760
Speaker 1: you know, real food then and maybe that's seven o'clock,

117
00:07:06,880 --> 00:07:09,200
Speaker 1: ten o'clock that's where you would do maybe a protein

118
00:07:09,240 --> 00:07:13,040
Speaker 1: shake and or well or a protein bar. Then lunch,

119
00:07:13,440 --> 00:07:15,760
Speaker 1: real food, maybe it's a salad with protein or it

120
00:07:15,800 --> 00:07:18,720
Speaker 1: should be, you know, add your protein in. Then at

121
00:07:18,760 --> 00:07:21,840
Speaker 1: three o'clock another great time to maybe do a protein

122
00:07:21,880 --> 00:07:26,240
Speaker 1: shake or a protein bar, and then dinner. And then

123
00:07:26,360 --> 00:07:28,840
Speaker 1: as I will say, one of my favorite times to

124
00:07:28,960 --> 00:07:33,480
Speaker 1: do this protein bargetting ahead of myself, but it's at night. Okay,

125
00:07:33,560 --> 00:07:39,000
Speaker 1: So that's one way to do it. Meal protein supplement,

126
00:07:39,160 --> 00:07:44,080
Speaker 1: meal protein supplement meal, protein supplement, okay, real quick fit

127
00:07:44,120 --> 00:07:48,640
Speaker 1: tip bars. One of the main benefits of bars is

128
00:07:48,640 --> 00:07:52,280
Speaker 1: the convenience. You can carry them with you. You don't

129
00:07:52,320 --> 00:07:55,840
Speaker 1: have to do any preparation, and that's a huge benefit,

130
00:07:56,720 --> 00:07:59,000
Speaker 1: especially when you travel. You know, mom's on the go,

131
00:07:59,160 --> 00:08:00,720
Speaker 1: Throw them in your pur put him in the car,

132
00:08:00,880 --> 00:08:03,240
Speaker 1: the truck you're driving around. You know you're going on

133
00:08:03,280 --> 00:08:05,360
Speaker 1: a long trip. If you're going on you know, whether

134
00:08:05,400 --> 00:08:09,880
Speaker 1: that's a four hour five hour drive or you're traveling vacation.

135
00:08:10,560 --> 00:08:12,640
Speaker 1: You know, when I'm in hotel rooms, I want to

136
00:08:12,640 --> 00:08:17,440
Speaker 1: be as self contained as possible. So bars are super convenient.

137
00:08:18,240 --> 00:08:22,280
Speaker 1: That's awesome. There's no prep as well, right, but you

138
00:08:22,320 --> 00:08:25,200
Speaker 1: have to read the labels. There are so many options,

139
00:08:25,240 --> 00:08:28,240
Speaker 1: as I said, in the open, and that's good and bad. Right,

140
00:08:28,240 --> 00:08:30,760
Speaker 1: there are protein bars out there that are candy bars.

141
00:08:31,720 --> 00:08:34,320
Speaker 1: And this is gonna sound crazy, and I say this frequently.

142
00:08:34,880 --> 00:08:36,680
Speaker 1: If it tastes too good to be true, it generally is.

143
00:08:37,679 --> 00:08:39,880
Speaker 1: And I literally had this experience many years ago with

144
00:08:39,920 --> 00:08:44,079
Speaker 1: a client. She was, you know, personal training client, and

145
00:08:44,160 --> 00:08:46,920
Speaker 1: she said, oh, she found these great new bars. Hadn't

146
00:08:46,960 --> 00:08:49,960
Speaker 1: heard of them? I said, can I try one? I

147
00:08:50,000 --> 00:08:52,440
Speaker 1: took a bite, and I go I looked at what

148
00:08:52,480 --> 00:08:54,640
Speaker 1: the ingredients were. What they said the ingredients where I

149
00:08:54,679 --> 00:08:58,080
Speaker 1: go there, it doesn't it doesn't sound right, doesn't taste right,

150
00:08:58,160 --> 00:09:01,720
Speaker 1: it's too good. Sure enough. Off, it came out that

151
00:09:01,800 --> 00:09:05,520
Speaker 1: they weren't telling the truth with what the ingredients were. Now,

152
00:09:05,760 --> 00:09:09,240
Speaker 1: I'm one of those koks in that like the kind

153
00:09:09,240 --> 00:09:12,520
Speaker 1: of healthier at tastes which means not as good. That

154
00:09:12,559 --> 00:09:15,719
Speaker 1: makes me happier because you know, I generally, even with

155
00:09:15,760 --> 00:09:18,200
Speaker 1: the supplements, I want them to be as healthy as possible.

156
00:09:18,720 --> 00:09:22,360
Speaker 1: So my point is, read the labels. The more ingredients,

157
00:09:22,400 --> 00:09:25,599
Speaker 1: just like anything else, the more problematic it is. You

158
00:09:25,640 --> 00:09:28,240
Speaker 1: want to be able to know what those ingredients are,

159
00:09:28,280 --> 00:09:30,560
Speaker 1: and the fewer the better. Okay, So yeah, you gotta

160
00:09:30,600 --> 00:09:35,160
Speaker 1: read labels. One huge, huge, huge benefit, if not the

161
00:09:35,200 --> 00:09:38,240
Speaker 1: benefit for me at least of a bar, is that

162
00:09:38,280 --> 00:09:41,079
Speaker 1: you could to chew, So not only getting the satiety

163
00:09:41,080 --> 00:09:44,240
Speaker 1: through the protein, but you're getting it through the chewing

164
00:09:44,440 --> 00:09:47,760
Speaker 1: aspect of that. That is huge. Okay, if you just

165
00:09:47,840 --> 00:09:52,040
Speaker 1: do protein shakes, just the sheer drinking and not chewing

166
00:09:52,200 --> 00:09:54,360
Speaker 1: can be problematic. And this is why so many people

167
00:09:54,360 --> 00:09:59,800
Speaker 1: who go on certain that diet programs that are just drinks,

168
00:10:00,000 --> 00:10:02,800
Speaker 1: you know the ones I'm talking about, famous ones that

169
00:10:02,840 --> 00:10:05,200
Speaker 1: can be problematic if you don't chew. We need to chew,

170
00:10:05,600 --> 00:10:09,640
Speaker 1: so bars that's a huge benefit, right, and that's why

171
00:10:09,800 --> 00:10:13,240
Speaker 1: I personally love a bar late at night, like as

172
00:10:13,280 --> 00:10:16,240
Speaker 1: my last snack. So maybe I go, you know, I

173
00:10:16,280 --> 00:10:20,079
Speaker 1: did my oatmeal for breakfast with hard boiled eggs. Then

174
00:10:20,080 --> 00:10:22,600
Speaker 1: I do a protein shake at ten o'clock after a workout.

175
00:10:22,679 --> 00:10:25,280
Speaker 1: Is also my refueling, by the way, that is such

176
00:10:25,320 --> 00:10:28,600
Speaker 1: a benefit to a protein bar or protein shake. You know,

177
00:10:28,600 --> 00:10:30,560
Speaker 1: if you go to the gym and you want to

178
00:10:30,600 --> 00:10:33,720
Speaker 1: take in recovery, drink, meal, whatever you want to call it,

179
00:10:33,760 --> 00:10:37,440
Speaker 1: within that metabolic window that we still debate about. But hey,

180
00:10:37,480 --> 00:10:39,280
Speaker 1: I'm gonna do it within a half hour if i can,

181
00:10:39,360 --> 00:10:42,160
Speaker 1: especially i'm working out hard. If I'm working out hard,

182
00:10:42,840 --> 00:10:46,480
Speaker 1: bar or protein shake, perfect time to do it. Then

183
00:10:46,559 --> 00:10:50,400
Speaker 1: that lunch, than the protein supplement again, than dinner, and

184
00:10:50,400 --> 00:10:53,160
Speaker 1: then at night that bar. I'm not generally doing a

185
00:10:53,200 --> 00:10:56,079
Speaker 1: protein shake at night, that's a perfect time or as

186
00:10:56,120 --> 00:10:58,480
Speaker 1: my last one at least that's a perfect time for

187
00:10:58,520 --> 00:11:00,760
Speaker 1: me to get that chewing in so I don't wake

188
00:11:00,840 --> 00:11:03,640
Speaker 1: up at two am as I've been known to do

189
00:11:04,400 --> 00:11:07,840
Speaker 1: hungry that can help, all right, So there you go.

190
00:11:08,000 --> 00:11:22,200
Speaker 1: That's the quick take on bars shakes. Now, we gotta

191
00:11:22,240 --> 00:11:25,120
Speaker 1: break it down into two different kinds, and often in

192
00:11:25,160 --> 00:11:27,559
Speaker 1: these articles they're they're not broken down in this way.

193
00:11:27,600 --> 00:11:29,600
Speaker 1: There's pre made shakes as well, right, in other words,

194
00:11:29,640 --> 00:11:32,720
Speaker 1: you can buy it already done, and then there's the powder,

195
00:11:33,160 --> 00:11:36,280
Speaker 1: right the powder where you're gonna do it yourself. Obvious

196
00:11:36,320 --> 00:11:40,360
Speaker 1: distinctions right there. The pre made super convenient, but you

197
00:11:40,400 --> 00:11:42,240
Speaker 1: have less control over it, just like with the bar,

198
00:11:42,360 --> 00:11:46,479
Speaker 1: the ingredients in it. But for my kids, my teenagers,

199
00:11:47,120 --> 00:11:51,880
Speaker 1: uh teenager, the protein drinks post workout for him awesome,

200
00:11:52,920 --> 00:11:56,360
Speaker 1: and he prefers that over the bar. He still does

201
00:11:56,440 --> 00:11:59,080
Speaker 1: the bar occasionally. And that's where I'm gonna get to.

202
00:11:59,240 --> 00:12:02,920
Speaker 1: It's you want to do both, but pre made versus powder. Okay,

203
00:12:03,000 --> 00:12:05,760
Speaker 1: so both are are good. Again, you have to look

204
00:12:05,760 --> 00:12:08,000
Speaker 1: at the ingredients. But pre made you can throw it

205
00:12:08,040 --> 00:12:09,800
Speaker 1: in the car, you can put it in your bag

206
00:12:10,000 --> 00:12:12,679
Speaker 1: if you prefer that, and you find one you like,

207
00:12:13,480 --> 00:12:16,800
Speaker 1: that's that's one of the options right now. With the

208
00:12:16,840 --> 00:12:21,800
Speaker 1: protein powders, that's more prep And I'm super lazy, so

209
00:12:22,000 --> 00:12:25,319
Speaker 1: you know I've got the expensive blender. I use it

210
00:12:25,640 --> 00:12:28,920
Speaker 1: way less than I should because I'm lazy. I would

211
00:12:29,040 --> 00:12:32,800
Speaker 1: rather grab a pre made one, or I just take

212
00:12:32,840 --> 00:12:35,240
Speaker 1: the powder, I put it in water, I shake it up,

213
00:12:35,280 --> 00:12:38,080
Speaker 1: and I'm good to go. Okay. But one of the

214
00:12:38,200 --> 00:12:41,440
Speaker 1: huge benefits of shakes with the powder is that you

215
00:12:41,559 --> 00:12:44,679
Speaker 1: have that control. Right, you can put in your healthy

216
00:12:44,760 --> 00:12:46,720
Speaker 1: you know, frozen fruit, you can put in a banana,

217
00:12:46,760 --> 00:12:49,360
Speaker 1: you can put in your healthy fats like an Omega

218
00:12:49,440 --> 00:12:53,320
Speaker 1: three oil, flax seed, something like that. So if you

219
00:12:53,400 --> 00:12:57,640
Speaker 1: are less lazy than I am, then that's an awesome

220
00:12:57,679 --> 00:13:01,360
Speaker 1: way to go. And the control issues huge, each huge.

221
00:13:01,400 --> 00:13:05,000
Speaker 1: You make it the way you like it. And for

222
00:13:05,080 --> 00:13:08,480
Speaker 1: my wife, who's much more picky than I am, you know,

223
00:13:08,520 --> 00:13:11,240
Speaker 1: it took like twenty different protein powders before we found

224
00:13:11,240 --> 00:13:14,280
Speaker 1: one she liked and so don't give up. And for

225
00:13:14,320 --> 00:13:17,080
Speaker 1: her it was a vanilla and a specific taste. And

226
00:13:17,120 --> 00:13:19,600
Speaker 1: once you find one you like, you stick with it

227
00:13:19,880 --> 00:13:22,319
Speaker 1: as long as you can, all right, But with that

228
00:13:22,440 --> 00:13:25,719
Speaker 1: control and the positive of that, it could be a

229
00:13:25,800 --> 00:13:27,880
Speaker 1: huge negative too, right, So you can make your own

230
00:13:27,880 --> 00:13:31,840
Speaker 1: protein shake and make it super unhealthy, indoor, super high calorie.

231
00:13:32,000 --> 00:13:35,120
Speaker 1: So just know what you're putting into it, and if

232
00:13:35,120 --> 00:13:38,600
Speaker 1: you're trying to you know, keep it low calorie, you know,

233
00:13:38,760 --> 00:13:41,160
Speaker 1: figure out what those ingredients are that work for you,

234
00:13:41,480 --> 00:13:44,520
Speaker 1: and know how much of each you are putting into it.

235
00:13:44,840 --> 00:13:47,600
Speaker 1: Like I said, less satiety. You know, you drink a

236
00:13:47,600 --> 00:13:50,600
Speaker 1: protein shake, you can still kind of hungry. So when

237
00:13:50,720 --> 00:13:54,840
Speaker 1: I do like a pre made shake, I often do

238
00:13:54,880 --> 00:13:57,800
Speaker 1: that with a banana. It's the whole bodybuilding thing too.

239
00:13:58,000 --> 00:14:00,360
Speaker 1: But if I'm doing like a pre made you know,

240
00:14:01,200 --> 00:14:04,120
Speaker 1: Graham protein drink that's already done that I bought at

241
00:14:04,120 --> 00:14:07,080
Speaker 1: the store, I'll drink that, I'll eat a banana, so

242
00:14:07,280 --> 00:14:09,800
Speaker 1: not a huge amount of chewing, but enough for me

243
00:14:10,280 --> 00:14:12,800
Speaker 1: that I that I get more out of it and

244
00:14:12,840 --> 00:14:15,920
Speaker 1: I'm less hungry after. And that's been you know what

245
00:14:16,040 --> 00:14:18,960
Speaker 1: I've found personally for me, And you have to figure

246
00:14:18,960 --> 00:14:22,360
Speaker 1: that out for you. One other huge benefit to protein

247
00:14:22,400 --> 00:14:25,960
Speaker 1: powders just the cost. Right bars can be expensive, the

248
00:14:26,000 --> 00:14:28,680
Speaker 1: pre made drinks can be expensive, you know, three or

249
00:14:28,680 --> 00:14:33,200
Speaker 1: four five bucks a pop. Thanks to online ordering, now

250
00:14:33,400 --> 00:14:35,440
Speaker 1: I order in bulk when I find one I like,

251
00:14:35,560 --> 00:14:38,640
Speaker 1: so I'm not paying you know, extra getting it out

252
00:14:38,640 --> 00:14:41,440
Speaker 1: of a store one off or one or two at

253
00:14:41,440 --> 00:14:43,320
Speaker 1: a time. So you can do it that way. But

254
00:14:43,400 --> 00:14:45,480
Speaker 1: when you go Powders, you can buy as many of

255
00:14:45,480 --> 00:14:49,040
Speaker 1: you know, like an insanely huge tub. You can buy

256
00:14:49,080 --> 00:14:52,560
Speaker 1: a pound, two pounds, five pounds, depending on the brand

257
00:14:52,600 --> 00:14:55,840
Speaker 1: you are getting. And so that's a huge benefit as well.

258
00:14:56,480 --> 00:15:00,000
Speaker 1: Not only are you saving money, but then you're gonna

259
00:15:00,040 --> 00:15:03,240
Speaker 1: have it ready to go right, having things in the house,

260
00:15:03,920 --> 00:15:08,200
Speaker 1: uh that you know last a while and um, you

261
00:15:08,240 --> 00:15:12,040
Speaker 1: know you can grab immediately. That's a huge part of

262
00:15:12,280 --> 00:15:16,560
Speaker 1: finding success long term. All right. People always ask what brands. Listen,

263
00:15:16,680 --> 00:15:19,600
Speaker 1: I'm gonna throw out the brands that I used years ago.

264
00:15:20,080 --> 00:15:22,200
Speaker 1: Body for life. You know, if you go way back

265
00:15:22,240 --> 00:15:24,640
Speaker 1: like I do, Bill Phillips, there was may A Plex,

266
00:15:24,680 --> 00:15:28,600
Speaker 1: there was Metrics. They were super expensive back then, as

267
00:15:28,640 --> 00:15:31,720
Speaker 1: creatine was. By the way. Uh Now, I just I

268
00:15:31,800 --> 00:15:34,600
Speaker 1: go by price, you know. I don't want to spend

269
00:15:34,640 --> 00:15:37,760
Speaker 1: more than I have to, and so I read the labels,

270
00:15:37,760 --> 00:15:40,200
Speaker 1: I see what's on sale. I know what I need.

271
00:15:40,720 --> 00:15:43,520
Speaker 1: So I'm not brand loyal at all, especially because it

272
00:15:43,560 --> 00:15:45,480
Speaker 1: doesn't matter to me the taste as much as it

273
00:15:45,520 --> 00:15:48,520
Speaker 1: does to many others. But once you find something you like,

274
00:15:49,000 --> 00:15:51,320
Speaker 1: know that, um, you don't have to pay a lot.

275
00:15:51,920 --> 00:15:54,160
Speaker 1: Uh sure, if you get into like I don't want

276
00:15:54,160 --> 00:15:56,040
Speaker 1: to throw the brands out there, but you know, the

277
00:15:56,120 --> 00:16:00,520
Speaker 1: healthier brands can be super you know, much more expensive.

278
00:16:00,600 --> 00:16:01,840
Speaker 1: And if you're willing to pay that, and you want

279
00:16:01,880 --> 00:16:04,280
Speaker 1: to pay that, you can. And in that regard, yes,

280
00:16:04,320 --> 00:16:06,040
Speaker 1: you get what you pay for it to a certain degree.

281
00:16:06,080 --> 00:16:08,960
Speaker 1: But when you're just going for protein, that's a consideration

282
00:16:09,040 --> 00:16:12,080
Speaker 1: just the cost. There's so many options. Okay, final takeaway,

283
00:16:12,560 --> 00:16:13,600
Speaker 1: At the end of the day, you want to get

284
00:16:13,640 --> 00:16:16,600
Speaker 1: in as much protein as you need to write. That's it.

285
00:16:16,840 --> 00:16:18,320
Speaker 1: So when people ask me, you know, should I get

286
00:16:18,320 --> 00:16:21,880
Speaker 1: Way protein, p protein, that second level stuff. In other words,

287
00:16:22,360 --> 00:16:24,600
Speaker 1: just get in the habit of getting in your eight

288
00:16:24,720 --> 00:16:27,840
Speaker 1: grams whatever your number is for a while. And you're

289
00:16:27,840 --> 00:16:30,520
Speaker 1: gonna see if I told you, hey, you can only

290
00:16:30,520 --> 00:16:32,840
Speaker 1: get way protein in well, first of all, you gotta

291
00:16:32,840 --> 00:16:36,040
Speaker 1: eat the whole foods too, right, But if you say

292
00:16:36,120 --> 00:16:39,600
Speaker 1: I want Way protein powder, awesome. It's what most bodybuilders use.

293
00:16:40,000 --> 00:16:43,200
Speaker 1: And you know, if that works for you, fine, But

294
00:16:43,320 --> 00:16:46,280
Speaker 1: what's most important, as it is with just about everything

295
00:16:46,360 --> 00:16:50,200
Speaker 1: in exercise and nutrition, is that you are consistent. And

296
00:16:50,240 --> 00:16:55,520
Speaker 1: so this is why the same discussion about bars versus powders.

297
00:16:55,920 --> 00:17:00,400
Speaker 1: It depends, and not only does it depend, but it's

298
00:17:00,440 --> 00:17:04,119
Speaker 1: whatever works for you, right. I do all of the above,

299
00:17:04,320 --> 00:17:07,040
Speaker 1: just like I do all of the above. With exercise,

300
00:17:07,400 --> 00:17:09,960
Speaker 1: I use machines, I do free weights, I do bands.

301
00:17:10,280 --> 00:17:12,520
Speaker 1: I do a little of everything instead of a lot

302
00:17:12,560 --> 00:17:15,520
Speaker 1: of one thing. I do the same thing. With my protein.

303
00:17:15,920 --> 00:17:18,040
Speaker 1: I try to get most of my protein in through

304
00:17:18,040 --> 00:17:21,560
Speaker 1: real foods, eggs for me, and chicken and fish, lots

305
00:17:21,600 --> 00:17:24,800
Speaker 1: of salmon, tuna, things like that. And then I do

306
00:17:24,920 --> 00:17:28,240
Speaker 1: powders sometimes, and then I do pre made when I'm

307
00:17:28,520 --> 00:17:31,480
Speaker 1: lazier and traveling, and then I do bars, like I said,

308
00:17:31,600 --> 00:17:34,959
Speaker 1: sometimes it oftentimes at night a lot of times when

309
00:17:35,000 --> 00:17:40,440
Speaker 1: I'm traveling that success. Find what works for you, find

310
00:17:40,440 --> 00:17:44,720
Speaker 1: what you like the most or more, do more of that,

311
00:17:45,359 --> 00:17:48,600
Speaker 1: but fill in the gaps with what you can do

312
00:17:49,720 --> 00:17:54,359
Speaker 1: what you will do, all right, So they're both good.

313
00:17:55,160 --> 00:17:58,119
Speaker 1: I kind of broke down the basics on the you

314
00:17:58,119 --> 00:18:01,840
Speaker 1: know the differences. Uh, But the goal is to lift

315
00:18:01,920 --> 00:18:05,880
Speaker 1: weights to get strong, and to make sure that you're

316
00:18:05,880 --> 00:18:08,280
Speaker 1: getting in enough protein so that you can have the

317
00:18:08,320 --> 00:18:11,680
Speaker 1: building blocks of the muscle to preserve it, to prevent sarcopenia.

318
00:18:11,680 --> 00:18:15,679
Speaker 1: Which is muscle loss as we age. And if I

319
00:18:15,840 --> 00:18:19,639
Speaker 1: just did shakes or powders, it wouldn't work for me.

320
00:18:20,000 --> 00:18:22,600
Speaker 1: If I just did bars, totally wouldn't work for me.

321
00:18:23,160 --> 00:18:27,959
Speaker 1: I mix it up and that's doable. That variation really works.

322
00:18:28,440 --> 00:18:30,640
Speaker 1: And as I said, if you're going to the gym

323
00:18:30,680 --> 00:18:34,600
Speaker 1: and you want to refuel, perfect time to throw a

324
00:18:34,640 --> 00:18:37,879
Speaker 1: bar in your bag, to end a banana maybe, or

325
00:18:38,000 --> 00:18:40,760
Speaker 1: to throw a pre made shake in your bag. And

326
00:18:40,800 --> 00:18:44,879
Speaker 1: I've also sometimes put just the powder in one of

327
00:18:44,880 --> 00:18:49,400
Speaker 1: those shake bottles, okay, or a single serve. You can

328
00:18:49,400 --> 00:18:51,679
Speaker 1: buy them in that way as well. Put that in

329
00:18:51,720 --> 00:18:54,200
Speaker 1: your bag and then have it right after with water

330
00:18:54,280 --> 00:18:57,840
Speaker 1: as well. Alright, so so many options, so many options.

331
00:18:57,920 --> 00:19:01,560
Speaker 1: Find what you like, buy bunch right, if it's bars,

332
00:19:01,600 --> 00:19:04,439
Speaker 1: if it's pre made, buy in bulk. And if you

333
00:19:04,480 --> 00:19:06,800
Speaker 1: find when you find that powder that works for you,

334
00:19:07,400 --> 00:19:10,160
Speaker 1: get as big a tub as you can. All Right,

335
00:19:10,480 --> 00:19:12,159
Speaker 1: there you have it. Thanks so much for the great question.

336
00:19:12,400 --> 00:19:16,200
Speaker 1: What's better protein bars or protein shakes? They're different, They're different,

337
00:19:16,720 --> 00:19:19,280
Speaker 1: all right? Questions comments reach out Tom h fit is

338
00:19:19,280 --> 00:19:22,399
Speaker 1: Instagram and Twitter. Tom h Fit Thank you again to

339
00:19:22,440 --> 00:19:25,040
Speaker 1: the person who reached out with this specific question and

340
00:19:25,240 --> 00:19:27,800
Speaker 1: got it out of my topic list, and you go

341
00:19:27,840 --> 00:19:30,320
Speaker 1: to Fitness disrupted dot com. Email me through the site

342
00:19:30,359 --> 00:19:34,320
Speaker 1: as well, subscribe, follow whatever way you can connect to

343
00:19:34,320 --> 00:19:38,679
Speaker 1: the show. Greatly appreciated, and remember my goal is to

344
00:19:38,680 --> 00:19:41,399
Speaker 1: bring you the best information based on science, based on

345
00:19:41,400 --> 00:19:44,320
Speaker 1: an evolution, and based in what you can do every day.

346
00:19:44,680 --> 00:19:47,439
Speaker 1: My bias is for all of us to live our

347
00:19:47,480 --> 00:19:51,080
Speaker 1: best lives. All right, Thank you for listening. I'm Tom Holland,

348
00:19:51,119 --> 00:19:55,560
Speaker 1: exercise physiologists, certified sports nutritionists and the lover of everything fitness.

349
00:19:56,359 --> 00:20:03,119
Speaker 1: Thank you for listening and believing yourself. Yeah. Fitness Disrupted

350
00:20:03,200 --> 00:20:06,359
Speaker 1: is a production of I Heart Radio. For more podcasts

351
00:20:06,359 --> 00:20:09,040
Speaker 1: from my Heart Radio, visit the I heart Radio app,

352
00:20:09,240 --> 00:20:12,720
Speaker 1: Apple Podcasts, or wherever you listen to your favorite shows.