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Today, we are going to delve deep into the world of protein powders and their integration into the Survival Fitness Plan.
As we strive for optimal health, strength, and endurance, the role of protein becomes undeniable. From the workings of creatine to the benefits of collagen peptide, from traditional whey to alternatives like hemp and pea proteins, we'll explore how these nutritional powerhouses support our fitness goals.
We'll also touch upon the importance of being aware of allergens and intolerances, and why hydration is paramount when supplementing with proteins and creatine. Whether you're a fitness enthusiast or just curious about maximizing your nutritional intake, this episode promises to provide valuable insights.
02:52:26 Protein Powder and Creatine
03:28:61 How it Works
04:23:08 Collagen Peptide
04:55:26 Whey and More
06:06:34 Protein Replacement
06:56:00 When Protein
07:32:65 Casein Protein
08:16:62 Soy Protein
08:41:12 Pea Protein
09:38:24 Hemp Protein
10:28:13 Allergens and Intolerance
14:01:48 Types of Creatine
16:00:58 How to Take It
17:25:66 Hydration is the Key
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Hi guys, Sam Fury here with another episode of the Survival Fitness Plan. The only program where you will train yourself to outrun, outfight, and outlive the majority of the world's population. Today we're going to be talking about using protein powders and creatine. I think that's how you say it in the Soil Fitness Plan.
Now, I've never really used protein powders. I've been into health and fitness for... For the majority of my life, I've never bothered to use protein powders or creatine or any of these things And I think it's because I've never really aspired to be like a super athlete or a body. I'm not into bodybuilding I'm not into muscle building and all and stuff like that But I've since been getting more into body hacking and longevity Which is how to outlive the majority of the world's population I've been learning about these things and as I learn them you get taught them via this podcast or this YouTube or whatever you're watching instantly as I learn stuff and as I implement it.
And the last, the last couple of days I've been, well, you know that the app is released and there's an upsell if you want the personalized experience, right? So like you get the app and you'll get the general sort of fitness plan. And then if you want it personalized to you, to your timings, to your goals, or whatever.
There are a couple of bonuses and one of those bonuses is my personal nutrition plan, which is going to be a fluid document That gets uploaded. So I did that yesterday. It's pretty sketchy, but it has a whole bunch of Samfury recipes and I say that in air quotes because I'm not a chef at all.
It's basically they're easy, they're nutritious and They're edible. So there you go. And then also I'm putting together a longevity document and So over the next couple of days or over the next week, I'm gonna Dive deep and catch up on all the body hacking stuff. Longevity, I've been reading some books I've been taking some courses.
Like online courses and like there's a bunch of stuff and I'm going to fill out my longevity plan and then if you want to get VIP coaching, you can get your own longevity plan tailored to you but that's way, way, that's like a little bit in the future.
So, anyway, the point is that I just learned about protein powders and now I'm going to share that information with you for those of you that don't.
I think a lot of people listening to this probably know about protein powders, probably a lot more than me, but. Let's see, maybe I'll have new information because it's just up to date, or maybe you don't know about protein and you want to learn about them, or maybe you haven't been using them.
So... To be fair, you don't really need them in the survival fitness plan because we're not hardcore athletes, right? We're training to out a bunch of stuff. We're not trying to excel in any one thing but they are good and you'll learn why in this episode and why I've started to use them and why you can think about using them too.
All right. So what are they? Let's, let's start with, so it was proteopowers and creatine. They're not the same thing. They're in the same realm. right, but they're not exactly the same thing. So we're going to go over them a bit separately and then at the end, I'll show you how to put them together. So protein powders, what are they?
They're basically dietary supplements, right, to increase protein intake, obviously. They're a concentrated source of protein and there are lots of ways you can get it. There's like way, Cassine, I don't know how to pronounce it, but you can get it from soy, egg, right? So they're usually sold in a powder form which can be mixed with liquid for easy intake and easier absorption.
So how they work is that when you consume them, they're... Protein powers are broken down into amino acids, like they're individual amino acids which are then used by the body to synthesize or to create, right, new proteins. For those of you who don't know what amino acids are, they're like the building blocks of your body.
Alright, when you consume protein, It's broken down into its amino acids, which are then used to build these new proteins. These proteins are used to repair and build muscle tissue as well as other tissues in the body, like skin, hair, nails, and that's like, so you get collagen protein, right?
Collagen peptides. I've been, I've been taking them for a while because I had a gut problem and they're really good for the gut. But. The other proteins that we're going to talk about today, are the protein powders, like the type that you see in bodybuilders make using or people at the gym, right?
They're kind of different, they work differently.
So I think like the collagen peptides are good for like your skin, hair like they're the beauty products, right, that they sell, but they're also good for your gut, and they have a bunch of other stuff, and I'll talk a bit about them more later.
But the other ones, the ones from like whey protein and, and pea protein and stuff like that, they're more geared towards muscle repair and tissue repair and muscle growth, right? So that's what we're talking about first is the protein, like the not the collagen type, like the other type, alright?
So like the whey protein and stuff. So what are they good for? Muscle growth and repair, right? Because it provides the body with the amino acids to build and repair the muscle tissue, like I just said. Recovery, right? Obviously for tissue repair, so it's good for recovery after exercise.
Weight management, because you can, because protein's a macronutrient, right? So you can help promote it like, by reducing your hunger, it'll fill you up. Sorry, the dog's licking his paw. And yeah, so we're just, you can use it as a meal replacement. So a lot of people use it as a meal replacement, right?
Instead of having a meal for lunch or for breakfast or whatever, you just have, like, a protein shake or something, right? Also, it's convenient, right? Powders are convenient and portable. They're good, like, for if you're traveling and you think you're lacking protein or whatever, which I probably should have been doing for the last, 25 years or whatever, but whatever.
So it's a good way to get that macronutrient, that very important macronutrient. Yeah. And it's also good to replace protein if you happen to be a vegetarian or a vegan, or you just don't eat a lot of meat. I'm not a vegetarian or vegan, but I do not consume very much meat as opposed to a lot of people.
So you use it as a protein replacement, right? Because you can get vegetarian Versions, well most of them are vegetarian versions but you can get vegan versions too, right? Like whey protein isn't vegan, it's vegetarian, but there's well I'll go over them, right? We'll get back to that, about which ones you can use for vegan and that.
Alright, and also, it's a good supplement because for health conditions, if you have bad absorption of protein or whatever, you can use it to top that up, right? So, all those things, and there's probably a few others. benefits, but they're the major ones. All right, so let's go over the types of protein powders because there are several types and each one has its own unique characteristics and benefits characteristics and benefits.
All right, and the most so I'll go over the most common ones.
The most common one by far, I whey protein. Like that's what most people use and when people say protein, they go, well, you got any whey protein? It's very, very common. It's derived from milk, so it's not It's not vegan, but it's vegetarian, right?
And it's very fast digesting and it's ideal for post-workout recovery. So it can help to quickly provide those amino acids that you need to build muscle repair, right? So whey protein, is probably the most popular, definitely the most popular in a widespread version, not suitable for vegans, but suitable for vegetarians.
There you go.
The casein protein is also from milk, but it's more slow digesting. So that's better as a meal replacement, right? So I'm saying before bedtime, I don't know if I'd do that because it'd mess up your sleep. But we'll go into sleep deeply in another podcast because that's another very important thing.
Anyway, it can provide a sustained release of the...
The feeling of fullness, I guess. So that's casein protein. So if you want to use it for meal replacement, go for casein protein. If you want to use it for muscle, muscle repair, or whatever, go for whey protein. And to be honest, in this whole fitness plan, that's, the muscle repair is probably the bet, the better way to go, right?
Unless you're trying to lose weight, which doesn't matter in this whole fitness plan, but whatever.
All right. The next one is soy protein. So that's plant-based, obviously. So it's good for vegans. It's also rich in other nutrients like fiber. Stuff like that, whatever, soy, all soy is good for a bunch of stuff and it can provide additional, but the problem is it's soy, right?
There are a lot of people who don't like soy because of the big soy industry. So if you're environmentally conscious, you might want to stay away from that one.
And then you've got pea protein. It's another plant-based one, right? It's ideal for vegans as well. It's also hypoallergenic which makes it good for people with allergy intolerances or allergies Allergies of other types of proteins.
So pea protein is good. If you're kind of sensitive you got egg protein, which is from eggs, obviously, It's good for those that have allergies to milk, I guess because it's lactose intolerant It's like if you're lactose intolerant because it doesn't have any milk in it It's also extremely high quality and because it's it's got lots of the amino acids.
So it's better. It's probably better than say the soy Or the pea protein in the way that it's more effective. But again, it's not, if you're a vegan, you won't want to use it, right? Egg protein. But if you're a vegetarian and you're lactose intolerant, like you don't want to use whey protein because you're lactose intolerant, you can go for egg.
And then the last one is... hemp protein. So it's another plant-based one, right? It's from the seeds of the hemp plant and it also has a bunch of other things like omega-3 fatty acids, fiber, and other things, other nutrients, right? That in addition to being a good source of protein. And so you've got all these types, in, in reality, there's no best type, right?
It depends on your needs. You want to consider things such as, like, the quality and the availability. Like, specifically, whey protein is definitely the most widespread, so you could probably get it even if you're in, like, a little African town or whatever. But you know, of course, if you're in, like, the United States or Australia or, like, anywhere in the city, you should be able to get most different types from, like Those shops that like GMC or whatever, right?
You want to have a look at the amino acid profile Depending on what you want to achieve, right?
You want to check out for different allergens or intolerances that you may have you might need to test them out Or maybe you know, you're lactose intolerant or whatever any additional nutrients they might So like certain brands might put other stuff in there that you want.
And of course, you want to choose a brand that's highly reputable, right? You want to get something that uses quality ingredients and has a good manufacturing process because I'm different manufacturing processes or cheap, cheap ingredients will lower the effect. So it's worth paying a little bit more for the high, high quality.
So you get the benefits, the better benefits from it. And I mean, at worst, if you get poor quality, it might actually do detrimental harm to your body instead of the good stuff. So that's proteins.
All right, now let's move on to creatine. Creatine, creatine, I don't know how to pronounce it. What is it? All right, what is it?
So creatine is a naturally occurring compound that's found in muscle tissue, right? It supplies energy to the muscle cells and it's often used to improve exercise performance, particularly during HIIT, like high intensities. Like sprinting height, like, to be honest, activities that the Solve Clinton Plans use lots of interval training, like sprinting, and parkour.
Fighting, right, so like bursts of energy that you want, like, so you can attack and run and get away, right, so creatine is good for that, and it's consumed in, like, powder, right, and there's different, you can get them in capsules, I think, as well, but it's mainly powder is probably the better way because it's more absorbed, right, so basically what's the difference, right, protein powder helps provide the building blocks needed for muscle growth, right, and muscle repair, while creatine provides the energy to the cells during high-intensity exercise.
Thank you. So, if you're let's say, let's not think about this all off in the plan for a minute. If you just want protein because you need more protein in your body, maybe you're a vegan or maybe you've got some deficiency of protein or you want to use it for weight loss like for a supplement, then you're going to get protein, right?
But if you want energy while you're working out or whatever, you'll use creatine and creatine has other benefits as well. So, apart from increased strength and muscle power. Right? Bye. The energy that it provides in the cells, like I just mentioned it can also do a muscle recovery, right?
So because of the reduced muscle damage, and inflammation after exercise, which might help speed up recovery and reduce muscle soreness, right? I don't know if it will help with actual injuries, but whatever. It can increase your muscle mass, right? But you got, of course, you got to combine it with resistance training or like strength training.
But also it can improve brain function, right? It's been shown to like to have benefits to cognitive benefits, like improved memory. cognitive processing speed, like mental speed creatine is good for that. It can reduce the risk of neurological diseases. I mean, that makes sense. You'd like, if it can improve your cognitive ability, it can reduce the risks of Parkinson's and Alzheimer's.
And it's not a hundred percent proven, right? That needs a bit more research, but it's looking good, right? You can improve your bone health, which is good for everyone, but especially for people who are at risk of osteoporosis, like women, right? All right, but also creatine might have some side effects such as gastro some maybe muscle cramps, and maybe dehydration.
So make sure you drink plenty of water if you're taking creatine, you should be drinking plenty of water anyway, right? Like three liters a day plus how much water you should be drinking. All right.
So what are the types and uses of creatine? They're all used as a sports supplements to improve athletic performance and support muscle growth and recovery, right?
So they're all good. They all want to do the same thing and those other benefits like your cognitive function And that is just a bonus, right? But mainly people use it for that alright, so there's creatine Monohydrate, which is the most well-researched of the creatine, right? I'll go away from them and I'll give you my final thoughts.
There's creatine ethyl ester, which is designed to be more readily absorbed into the body than the first one I just said, right? There's creatine hydrochloride, which is highly soluble in water, which also makes it easier to digest and absorb, apparently, right? There's buffered creatine, which is designed to be more pH-neutral than the other forms which apparently helps.
If you get a stomach upset or like those side effects from, from the other types, then you might want to try buffered creatine because it will help with that, right? And there's micronized creatine. So this is the form of creatine monohydrate that's been processed into smaller particles which can make it easier to absorb, right?
So what's best? Well, based on scientific evidence, creatine monohydrate is recommended mainly because It's had the most research done into it and it's been proven effective. It's like the other ones haven't been around for us for long enough to show that they're like better or whatever. Also, it's relatively cheap and it's widely available.
So like you're more likely to be able to find it and it's going to be. And it's going to cost less compared to the other ones. Well, I mean, that's subjective to the shop or whatever. But in general, that's, that's the deal, right? So I would say you're going to try out kreatine. You want to do the first one, which is the most common, kreatine monohydrate, right?
That's what I, that's what I would do. That's what I'm going to do. Yeah.
So how to take creatine and protein powder? So you can combine them. You combine them to enhance the benefits of each, each of them and support overall muscle health because they both do different things. So just a few tips when you, if you're going to do that is to follow the recommended dosage instructions.
Don't take more, you can take less, right? But don't take more, than the dosage says on the packet. And every packet's different obviously, like depending on the source that you buy it from. They might be mixed with other stuff or whatever, so make sure you just follow their instructions. The most common method is to take it after a workout, so this helps ensure that the creatine is available to the muscle cells when they're most receptive to nutrient uptake, and it's the same for protein powder, right?
It's good to take it after. You can take it before if you want, but... In general, I'd take it after. If you want a boost before, drink black coffee, like 40 minutes before. I did a whole podcast on coffee a few days ago. So drink black coffee like 40 minutes before. I might even change my whole routine. So I have coffee before, then exercise, then take, my morning shake with protein cream.
I might even take out some of the some of the ingredients from the shake. That is the carbohydrates that make you crash or make you want to sleep. Like the bananas, they just like, whatever, but I might not. Let's say I've got to do more research, but as I do it, as you check it, check into the documents that I make and also into this podcast and I'll tell you what happens.
Anyway, and so the last thing is to make sure you stay hydrated. Like I said before Just drink more water, right? Up to three, not up to three liters, at least three liters a day, and that's without taking the protein powders and creatine, so at least three liters a day, so you drink more, right? So here's what I plan to do.
Like I said at the start, like, I'm not a bodybuilder, I'm not a don't want to be like a super athlete, right? Survival fitness plan's all about learning the skills, and then about being fit, like, strong and having endurance and and cardio right health in the easiest way possible. And Icon, constantly learning about the better ways to do things.
So the chances are like the plan and the app, they're gonna get updated a lot over the next couple of weeks. With new information, they might totally change the program. Alright, because I'm learning lots of new stuff about the most effective ways to build strength, the most effective ways to build cardiovascular health, right?
And what's more important for the body and like different nutrition and all that sort of stuff. So we're not building builders, but it does help. So I take it, right? I'm gonna start taking it and you can get them mixed as well. I saw things you can get like creatine and protein all in one sort of thing, which is pretty cool.
So I might have a look into them as well. You can buy them separately or whatever, right? So the protein powder and creatine, you want it in cool or warm or room temperature water. Like I said, so I used to, I was putting protein powder in my coffee, but apparently that it, like it degrades the, the, the use of it.
Right. And also it makes your coffee gritty. So yeah. So you put it in water, and I put it in the super shake, right? In, my morning shake. If you go anyway, I'll talk about that some other day. All right. And then also this is getting off protein creatine, but I have an almost bulletproof coffee. So. I use the collagen peptides in replace of the, for those of you who don't know what bulletproof coffee is, it's like this Dave Asprey like the father of biohacking, right?
He invented bulletproof coffee, and it's basically really high-grade coffee with MCT oil, MCT8, and grass-fed butter. But I don't like putting the butter and it's hard to get grass-fed butter. It's like when you're traveling, it's, it's, it's weird, right? So it's not weird like I tried it, it's pretty fucking delicious.
But keeping and storing grass-fed butter when you're traveling is a pain. So, I, and also because I had that stomach problem, I wanted to take collagen, right, to, to help it, and it did, it did a lot, so I take it every day, and yeah, I got off the Western medicine now, and the Western medicine worked for a little while, but you had side effects, and also it stopped working, right, but collagen is just, I don't know if it's just the collagen, because I did a lot, lots of stuff, but I'm pretty sure the collagen's helped a lot, so anyway, so I put collagen peptide, and everyone can take collagen peptides, it's just good for your overall It's good for gut health, it's good for skin, nails, all that sort of stuff.
It's really good, it's alright. So I take collagen peptide, I think it's type 3 is the one that you want to take. And then you I put that with MCT oil or the MCT powder I use now, it's just easier for me to use. And I don't know if it's as effective, but whatever, but it's good enough for me. And then I'll put that, and then I'll put, the super good hot coffee in it.
And Because the collagen peptides they're more stable than other types of protein, right, in heat. So, it might, might, it probably does reduce the effectiveness, but not as much as it would. So don't put, the other types of protein and keratin, don't put in hot coffee. But collagen peptides, you can put it in hot coffee and with MCT and then I'll whiz it up with a, like a a milk frother, right, to just to mix it up and it gives it like a little foamy latte kind of feel.
And that's it. That's it for today. Was it a lot? I don't know. So that's it for today guys. What I might end up doing is having coffee in the morning for 30, 30, or 40 minutes, then doing my exit, then doing the survival fitness plan routine, right? My training, my skills training, my mobility training, all that.
And then for mid-morning or after, after training, I will do the shake. And I'm not sure if I'll change the, the ingredients of it, but we'll see what happens. And when, when I figure that out, you might take a few days or whatever, or it might take a week, I don't know. Some of these things usually take me a lot longer than I think they're going to take because I just do other stuff as well.
So when I figure that out, I'll let you know. And I'll also update it in the document that I was talking about before. If you upgrade to a personalized training thing. You'll, you'll get access to that, right? And there you go. That's it. That's it for today, guys. Don't forget, to turn yourself into a modern-day ninja with the Survival Fitness Plan app.
Get 30 days of access for only a dollar at the moment, www.survivalfitnessplan.com/app This might change. We'll see. I'm always changing stuff to test it out and how I like it. Like, subscribe, and share. Take a screenshot. Use hashtags for our fitness plan. Share, share it with, post it on your wall, or share it on your whatever.
And that's it guys. Thanks for tuning in and I'll see you again next time. Bye.
Sam Fury is the creator and owner of the Survival Fitness Plan.
He has had a passion for martial arts and outdoor pursuits since he was a young boy growing up in Australia.
As a young adult he joined the military and studied outdoor leadership in college. After that, to further his skills, Sam started traveling to learn from the best in the world in various fields related to the Survival Fitness Plan including various martial arts in China, SE Asia and Brazil, Parkour in Singapore, Surf Life Saving in Australia, and others.
These days, he still enjoys learning new things, traveling and sharing what he has learned via the Survival Fitness Plan.
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