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Speaker 1: Welcome to Fitness Disrupted, a production of My Heart Radio.

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Speaker 1: I am Tom Holland and this is Fitness Disrupted. Fit

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Speaker 1: Tip your Morning Power Drink, and I could have titled

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Speaker 1: it your potential Morning Power Drink. This is something I do,

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Speaker 1: and it is something you could potentially do based on

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Speaker 1: whether or not you like the two ingredients that I'm

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Speaker 1: going to give you, and you should like one, at

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Speaker 1: least a version of one. But this is something I do,

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Speaker 1: and what I give you on this show is the science,

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Speaker 1: and then I give you the anecdotal and I give

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Speaker 1: you what has worked for me, and it's what has

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Speaker 1: worked for many of my clients, and then you figure

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Speaker 1: out what works for you. So that is the topic

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Speaker 1: of today's quick fit tip, your Morning Power Drink. So

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Speaker 1: I did a show not too long ago about my

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Speaker 1: four our favorite supplements and that ties into today's fit tip.

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Speaker 1: I also did one on the power of breakfast. Why

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Speaker 1: breakfast is so important Contrary to what many articles will say,

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Speaker 1: it's really not. I disagree immensely and if you haven't

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Speaker 1: listened to that podcast, I personally recommended highly all about breakfast.

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Speaker 1: But today a quick fit tip on a potential way

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Speaker 1: you can start your day, and I'll give you the

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Speaker 1: reasons why. So it goes back to my personal four

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Speaker 1: favorite supplements. And again, if you want much more on

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Speaker 1: these supplements and why, I will give you some quick reasons,

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Speaker 1: but uh definitely if you want more in depth discussion

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Speaker 1: about them, listen to that episode. My four favorite supplements,

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Speaker 1: but they were and are protein, caffeine, creatine, and a

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Speaker 1: multi vitamin. Protein, creatine, caffeine, and a multi vitamin. Those

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Speaker 1: are the four I take regularly, and today's fit tip

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Speaker 1: is how to combine two of those. So for me,

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Speaker 1: not every day, but many days of the week, I

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Speaker 1: have my caffeine, my coffee, and my protein together, and

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Speaker 1: I do it for several reasons. Number one, I will

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Speaker 1: drink coffee black oftentimes, but sometimes I want a little something.

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Speaker 1: Now I am not doing dairy for just reasons. As

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Speaker 1: I got older, my body I found out really doesn't

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Speaker 1: like it as much. A topic for another day. So

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Speaker 1: I do protein drinks that are non dairy type protein drinks,

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Speaker 1: so no lactose, many different types not really important here,

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Speaker 1: but I like to put that in my coffee. Some

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Speaker 1: days I don't want to black. I want a little something,

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Speaker 1: is my point. And I want protein. So one of

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Speaker 1: my go to morning rituals routines is a enormous, enormous

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Speaker 1: mug of coffee with a protein drink. And for me,

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Speaker 1: it's often pre made, so I buy them by the case.

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Speaker 1: I'm not gonna give you brand, not important, but I

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Speaker 1: will pull out that pre made. I have a little fridge,

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Speaker 1: you know, in the island in the kitchen, filled with

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Speaker 1: those pre made protein shakes, and coffee is right there

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Speaker 1: as well. So coffee. Get my black coffee pour in

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Speaker 1: probably when is it twelve ounces of the protein drink

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Speaker 1: And sometimes I'll go half right, so I'll it'll be

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Speaker 1: two cups. So I'll put half of the protein drink in,

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Speaker 1: drink the entire mug, and yes, I will have a second,

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Speaker 1: so it doesn't matter. But the point is to combine

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Speaker 1: your protein and your caffeine when you go. Why several reasons,

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Speaker 1: first and foremost, if you are a caffeine drinker, if

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Speaker 1: you're a coffee drinker, why not kill two birds with

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Speaker 1: one stone. So much of the advice I give you

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Speaker 1: is how to maximize your time and your results. I

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Speaker 1: did a show on free ways to look better, feel better,

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Speaker 1: live longer, eleven. You know free ways to do that,

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Speaker 1: and many of them you could do at the same time.

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Speaker 1: Literally three or four you could combine, and why would

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Speaker 1: you not when you can? When it when it works

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Speaker 1: to maximize your time, and that goes for eating as well,

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Speaker 1: convenience and being consistent. And so I want to take

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Speaker 1: in adequate amounts of protein every day personally. I believe

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Speaker 1: in spreading it out throughout the day. Researchers, you don't

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Speaker 1: have to, but I don't want to take in a

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Speaker 1: hundred grams of protein at one setting personally, or whatever

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Speaker 1: amount is I'm taking in that day. So to start

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Speaker 1: my day with my caffeine and my coffee, I'm going

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Speaker 1: to do that anyway, why not add in? And it's

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Speaker 1: generally around twenty five grams grams of protein depending on

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Speaker 1: the specific pre made drink. I have pre made protein shake.

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Speaker 1: It's anywhere from twenty five to forty generally speaking, becaus

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Speaker 1: I mix it up over time, I get bored. So

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Speaker 1: perfect way for you. If you are a caffeine drinker

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Speaker 1: a coffee drinker, specifically to put the two together. Now

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Speaker 1: you don't have to. I've given this advice in the

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Speaker 1: past and people but I don't like coffee, Okay, then

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Speaker 1: this isn't for you. Not every fit tip, not everything

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Speaker 1: is for you. My wife is a tea drinker. Pretty

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Speaker 1: sure she's not putting protein drink in her teeth. So

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Speaker 1: it's a great example of I'm gonna give you a

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Speaker 1: wide variety of of advice and foods and workouts and

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Speaker 1: and just you know, ideas, and you're gonna find what

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Speaker 1: works for you. But if you do drink coffee and

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Speaker 1: you are trying to get in protein, and you want

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Speaker 1: to maximize your time and you want to start your

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Speaker 1: day in a certain way, another reason to do this

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Speaker 1: is what's the common question I get about morning rituals

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Speaker 1: and workouts and breakfast? What did you eat before workout?

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Speaker 1: So this could be something you take before a workout

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Speaker 1: because caffeine. Again, if you listen to the episode on

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Speaker 1: My four Favorite Supplements, caffeine before a workout has numerous benefits.

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Speaker 1: I'm not going to give them to you. I want

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Speaker 1: you to listen to that episode. Numerous benefits, all right,

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Speaker 1: I'll give you a couple. It helps you burn fat

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Speaker 1: and it helps increase the effectiveness of your workout. I

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Speaker 1: get into more detail in that episode but what a

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Speaker 1: great way to start your workout and protein drinks depending

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Speaker 1: on the one you have. You know, protein is not

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Speaker 1: an energy source or a good energy source, so you're

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Speaker 1: not gonna take protein before workout. Generally speaking, you take

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Speaker 1: it after to help the rebuilding of muscle. But some

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Speaker 1: of these protein drinks have some carbs in them as well,

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Speaker 1: so that could potentially be something you take pre workout

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Speaker 1: to get you through your workout. Total topic for another

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Speaker 1: episode on you know, pre, during, and post workout nutrition.

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Speaker 1: But some people don't want a huge breakfast, but they

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Speaker 1: want something. So if you're if you're one of those

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Speaker 1: people who want something before workout early in the morning,

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Speaker 1: catheine and protein together could be your solution. Now you go, well,

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Speaker 1: why don't we throw in some you know, crea team

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Speaker 1: not a real good mix to make. It depends on again,

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Speaker 1: the type of protein you're using and your personal preference.

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Speaker 1: But those three things. Because listen, I'm trying to combine

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Speaker 1: this any things as possible, whenever possible, because that helps

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Speaker 1: immeasurably with my consistency. And I should say I take

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Speaker 1: uh sometimes again, I mix things up very frequently. But

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Speaker 1: a powdered multi vitamin UH, and sometimes I take the

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Speaker 1: multi vitamin and mix that in with the creatine, so

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Speaker 1: creating multi vitamin together. I don't want to be drinking

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Speaker 1: like nine different drinks necessarily in the morning, so you know,

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Speaker 1: when I can combine them, I will, so powdered multi

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Speaker 1: vitamin and powdered creatine. I do also take multi vitamins

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Speaker 1: in different forms, but I'm often getting, you know, products

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Speaker 1: from different people and trying out different things, so I'm

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Speaker 1: mixing it up frequently. So that is one way you

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Speaker 1: can mix it. Mix your creatine in your protein if

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Speaker 1: you're doing a protein drink. So it just depends on

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Speaker 1: your personal preference, all right, and not only by the way,

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Speaker 1: can you have this power drink before workout if you want,

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Speaker 1: But if you're someone who says, you know what, I

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Speaker 1: do some high intensity intervals and don't want anything in

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Speaker 1: my stomach before, then this could be something you take

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Speaker 1: after so you get your workout in then your reward.

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Speaker 1: I love my caffeine that much my coffee. You have

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Speaker 1: your coffee in your protein drink after. So so many

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Speaker 1: different ways to do it, but my point is these

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Speaker 1: are two of my favorite supplements. Protein. We need to

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Speaker 1: preserve our muscle and you know, help with so many

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Speaker 1: other things sarcopenia as we age. Caffeine is what is

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Speaker 1: known as an ergogenic aid. It improves performance. And again

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Speaker 1: I encourage you to listen to that episode on my

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Speaker 1: four favorite supplements and caffeine their benefits. But one final time,

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Speaker 1: if you're not a caffeine drinker at all, or you're

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Speaker 1: not a coffee drinker, then this might not be for you.

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Speaker 1: But that is a point as well. There's no one way.

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Speaker 1: I'm gonna give you many ways, and you're gonna pick

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Speaker 1: and choose what works for you. And I'm gonna get

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Speaker 1: that great email or you know message from you that says,

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Speaker 1: you know, I tried this and this has worked really well.

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Speaker 1: But I'm to give you so many different options based

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Speaker 1: on the science and based on the experience. All right,

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Speaker 1: So there you go, your potential morning power drink, huge

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Speaker 1: mug of coffee and some protein protein drink. You got

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Speaker 1: your grams or whatever to start your day. You got

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Speaker 1: your workout in, you got your sweat going, you burned

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Speaker 1: some calories. The caffeine can help. Now you have it.

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Speaker 1: Fit tip Fit tip for you. Hope you enjoyed it.

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Speaker 1: I love these shorter shows. I love the longer shows.

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Speaker 1: I love them all. I know some people said the

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Speaker 1: short shows are too short. We're gonna have both. You

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Speaker 1: canna have options, right. Sometimes you can say it quickly, uh,

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Speaker 1: and I know that most people want that. So there

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Speaker 1: you go. H Morning power, drink protein and caffeine together.

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Speaker 1: If you have not created the show, shame on you.

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Speaker 1: Rate the show. Rate the show, subscribe, tell your friends

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Speaker 1: and reach out. I love to hear your comments, questions,

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Speaker 1: and especially success stories. We are getting to that point

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Speaker 1: where the show has been around long enough, and many

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Speaker 1: of you have done my videos and books as well,

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Speaker 1: so awesome. I'd love to hear from you. Tom h

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Speaker 1: Fit is Twitter and Instagram Tom h Fit and you

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Speaker 1: go right to Fitness disrupted dot com. Thank you so

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Speaker 1: much for listening. I love what I do. I love

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Speaker 1: what I do, and my goal is to help you

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Speaker 1: have your best life, to give you the best information

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Speaker 1: to do just that. I am Tom Holland. This is

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Speaker 1: Fitness Disrupted, Believe in Yourself. Fitness Disrupted is a production

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Speaker 1: of I Heart Radio. For more podcasts from my Heart Radio,

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Speaker 1: visit the I Heart Radio app, Apple Podcasts or wherever

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Speaker 1: you listen to your favorite shows,