Hello everyone. Welcome to the fit, healthy, and most of all, happy podcast who are in good hands

today with your host, Josh, myself and my co-host and co-coach.

KG, and I'm in the house drinking a protein shake.

I always feel like I need to change the intro, but every time I do it, I'm not feeling it.

But we're going to run with it.

And today we're making an episode calling out everyone who uses protein powder. Because if you were using protein powder, you better watch out. What are you doing? What are you doing if you're using protein powder? You're basically destroying all of your, no, I'm kidding. A lot of people really, really like to give protein powder a really bad name. And I know we clickbaited you a little bit, but stay with us. This is going to be an amazing episode. We're going to give you some great information. So common question we get asked is like how much protein powder can I have and is protein powder bad? So first and foremost, just to, you know, kind of clear the air. Protein powder is just a way to get a protein nutrient. It's nothing more special than if you had chicken

breast or anything like that. It's just another form of getting in the protein nutrient. There's nothing special about having in a supplement form. Supplements are just a more easy to access form and a lot of people can kind of crutch on it because it's probably one of the easiest sources of pure protein you can get. So that's why we hear a lot of stories of people saying, hey, I'm out four to six scoops a day and we're like, and the only reason we're not necessarily a big fan of getting in a ton and ton of protein powder is the benefit of ride in your diet. You know, when you have different protein sources and protein in particular is what supplies your body with amino acids. So to get different amino acids, to get different sources of leptins, you know, especially from lean meats, if that's something you can do, if you're vegetarian or vegan, of course, there's also a ton of other great options where you can get really good bioavailability in your protein. But this is where you want to maximize variety. So that brought us to today, the true kind of form of this episode is going to be five ways to get more protein your diet. And me and Kyle were brainstorming this and we're just so passionate. We're going back and forth sharing our tips and Kyle, oh, yeah. And he was adding on some great stuff. And if you struggle to get in protein or you want to make getting protein your diet easier, this is the episode for you. You know, this is something we've been doing for a while. I think Kyle's at 160 or so grams. I know he's been to 200. I'm at about 220 to 240 grams of protein a day right now. And if you're wondering about your protein intake as well, we also have a link in the first link in the episode of this bio. It's in the show notes and Spotify and iTunes. you can click it nice and clean. That's going to take you to one of our episodes on how much protein you should have, science says. So you can really find out exactly how much protein you should be aiming to have in your day, why it's so important. But without further ado, let's talk about five great ways to get more protein in your diet. And one thing I just wanted to add on, you know, like Josh said, I'm having about 160 grams. And when it comes to protein powder, I'm probably having, I'm having about one and a half scoops per day, which comes to about 35 grams. And I know Josh himself having 220 grams, he has two scoops a day on average, which comes to, you know, maybe about 50 grams, right? So it's, you know,

close to 25%, maybe about 20% of our actual, you know, intake. And we just wanted to give you so many more tips so you don't have to rely on protein powder. It's not the end of the world. And sometimes if I am at the end of the day and I look, ooh, I've only had 120, I will take a scoop or a scoop and a half just to get it. I'd rather get that

extra protein in than not have it at all. So number one overall tip is just budgeting for it,

right? Just like your finances, just like anything else, you actually want to plan ahead.

If you don't, you're going to play ketchup all day. And protein is just unfortunately one of those

harder nutrients to get in. Most foods that you see are going to be carb dense, fat dense, and a lot of them just simply don't have protein, right? You know, they're meant to taste like super good. You know, obviously there are proteins that taste good, but carbs and fats obviously, you know, have so many different amazing taste to it, which makes them very addictive. But you need to start spending time thinking about it, right? And this is something that I've had to do for years and years and years. And it's just, it's one of those things where if you don't, like, even when you start your day, if you don't actually have it for breakfast and you have to play ketchup and you have, you know, five grams, you know, Josh was used an using an example of you know I think it's like you're even for myself I've

one day I found myself I had a random almond croissant for breakfast and I looked at

and my macros and I'm like oh my gosh I have to play ketchup the entire day and it gets

very tough so budget for it plan ahead this is the number one biggest thing yeah we've all've all been there, you know, and I think anyone else, you know, if you go, I'm having a nice breakfast, I'll log it after. So you go out to a nice breakfast shop, you know, most commonly you're going to get something like, I don't know, home fries. You're going to get like an omelet. You're going to get some toast. Yeah, you're going to get some a fruit bowl right away.

You know, that's all carbs and fats.

You're not going to see much protein.

You're going to look at your macros and go, dang, like I got no protein in here.

You know, I'm off to a rough start.

And most breakfast foods in general are very carbon fat heavy.

Anything you can think of, you know, even think of bacon. Once again, we'll get into that a little bit later. Think of cereal. All these traditional types of things, even oatmeal by itself, right? So it's super important to budget because more than anything, you know, I find people that just kind of log everything at the end of the day and they go, shoot, like I've literally half my protein to get in one meal. It's not going to be feasible. You're going to be down yourself and you're not going to see it as something you get done. But when you budget for it and you know exactly where you're getting in your protein, when you're getting in your protein, and even as we'll get into in a little bit, having staple foods that are more dense in protein, it really does make the process quite a lot easier. So more than anything, you actually need to

be aware that you want to get in more protein. And like Kyle said, well, as Kyle wrote down, rather,

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