Epidsode 37: High Protein Snacks and Meals for Better Performance

09/19/24 • 22 min

Podcast Title: High-Protein Snacks and Meals for Better Performance

Host: Kolby Krystofik, Owner of Oxnard|MVMNT

In this episode of the MVMNT4LIFE podcast, Kolby dives into the importance of protein intake for anyone looking to optimize their fitness, whether it’s building muscle, losing fat, or improving performance in the gym. After recapping a week full of pickleball, CrossFit, and a night run, Kolby shares insights into how to boost protein intake with simple meals, snacks, and “hacks” designed to keep you moving and performing at your best.

Why Focus on Protein?
Kolby emphasizes that when it comes to achieving results—whether it’s muscle gain or fat loss—one of the biggest factors is often diet, specifically the lack of protein. Many people aren’t eating enough protein to support their training or fitness goals. Rather than focusing on what to remove from your diet, Kolby suggests adding more protein as a way to crowd out less beneficial foods.

Protein Snack Ideas (Less Than 30g Protein Per Serving):

Kolby kicks things off with a list of easy-to-prepare protein snacks with less than 30 grams of protein per serving. These are great for anyone needing an extra boost throughout the day. Here are a few examples:

Scrambled Eggs with Spinach and Turkey: A breakfast option with 22g of protein and high in healthy fats.
Greek Yogurt with Berries and Chia Seeds: This snack offers 20g of protein and is lower in fat.
Protein Smoothie: A quick and easy 30g protein hit, combining protein powder, almond milk, banana, and spinach.

Higher Protein Meal Ideas (30g-50g Protein Per Serving):

Kolby then ups the ante with meals that contain 30-50 grams of protein per serving—perfect for larger meals or anyone needing more fuel to sustain their workouts. Some examples include:

Grilled Salmon with Quinoa and Veggies: A nutrient-dense meal packing 42g of protein.
Turkey Burger with Cottage Cheese: A 40g protein meal that's surprisingly easy to prepare and perfect for a post-workout refuel.
Egg White Omelette with Turkey and Spinach: A lighter, high-protein breakfast option with 35g of protein.

Protein Hacks for 50g+ Protein:

For those who need an even bigger protein boost, Kolby shares his favorite “protein hacks” that offer 50 grams or more in a single sitting. These are ideal for those who are short on their daily protein intake or need something quick and efficient:

Double Protein Shake: Two scoops of whey protein blended with almond milk, spinach, and ice for a whopping 50g of protein.
Cottage Cheese with Turkey Slices: Surprisingly, this combination packs a punch with 52g of protein and can be a quick snack option.
Tuna Salad with Greek Yogurt: By doubling up on the tuna and mixing with Greek yogurt, this provides a high-protein meal with 50g of protein and minimal carbs and fats.

Takeaway Message:

Kolby wraps up by stressing the value of adding more protein into your diet, especially for anyone serious about improving their fitness and body composition. By making small changes—like swapping snacks for high-protein options or using protein “hacks”—you can crowd out less nutritious foods without feeling deprived.

If you try adding just 50 grams more protein a day, you’re likely to see improvements in muscle gain, fat loss, and overall performance in the gym. Plus, with options that fit a variety of tastes and dietary preferences, it's easier than ever to hit your protein goals.

Kolby concludes by mentioning that all the protein-packed meal ideas will be made available in the show notes, and a PDF version will be accessible to members soon. Stay tuned for more great content on nutrition, fitness, and wellness, and don’t forget to share how you’re staying active!

Podcast Title: High-Protein Snacks and Meals for Better Performance

Host: Kolby Krystofik, Owner of Oxnard|MVMNT

Protein Snack Ideas (Less Than 30g Protein Per Serving):

Scrambled Eggs with Spinach and Turkey: A breakfast option with 22g of protein and high in healthy fats.
Greek Yogurt with Berries and Chia Seeds: This snack offers 20g of protein and is lower in fat.
Protein Smoothie: A quick and easy 30g protein hit, combining protein powder, almond milk, banana, and spinach.

Higher Protein Meal Ideas (30g-50g Protein Per Serving):

Kolby then ups the ante with meals that contain 30-50 grams of protein per serving—perfect for larger meals or anyone needing more fuel to sustain their workouts. Some examples include:

Grilled Salmon with Quinoa and Veggies: A nutrient-dense meal packing 42g of protein.
Turkey Burger with Cottage Cheese: A 40g protein meal that's surprisingly easy to prepare and perfect for a post-workout refuel.
Egg White Omelette with Turkey and Spinach: A lighter, high-protein breakfast option with 35g of protein.

Protein Hacks for 50g+ Protein:

Double Protein Shake: Two scoops of whey protein blended with almond milk, spinach, and ice for a whopping 50g of protein.
Cottage Cheese with Turkey Slices: Surprisingly, this combination packs a punch with 52g of protein and can be a quick snack option.
Tuna Salad with Greek Yogurt: By doubling up on the tuna and mixing with Greek yogurt, this provides a high-protein meal with 50g of protein and minimal carbs and fats.

Takeaway Message:

Previous Episode

Episode 36: Discover The Thrill Of Sailing

Introduction (00:42):
Kolby Krystofik kicks off the episode by introducing the podcast and sharing his personal activities from the past week. He reflects on his CrossFit workouts, pickleball, and sailing, which all play into his goal of staying active. The episode is recorded on September 11th and inspired by the closing of his 22-week sailing season, as well as his newfound interest in the 2024 America's Cup.

Sailing Season Reflection (03:10):
Kolby reflects on his sailing journey, sharing that he has been living on sailboats since 2019 in Ventura Harbor. He first owned a Catalina 30 and learned the ropes of racing, crewing for others in Marina Del Rey. After learning under an experienced captain, he bought his own boat and participated in the Wet Wednesday racing series at the Ventura Yacht Club. He discusses the challenges of balancing living on a sailboat while racing, leading him to sail conservatively at first.

Upgrading to a Larger Boat (05:33):
In 2021, Kolby upgraded to a Catalina 400, a 40-foot sailboat with unique features like a freestanding mast. He describes his crew’s roles during the Wet Wednesday races, which involve various positions like helmsman, bowman, and trimmers. Kolby explains how each person on the boat contributes to the racing process and how it’s been an exciting year with increased competition.

Racing Experience and Strategy (11:37):
Kolby shares some highlights from the 2023 Wet Wednesday races, explaining the racing strategy and the importance of the boat’s handicap. He describes the excitement of competing against more boats, as well as the challenges of balancing speed, avoiding collisions, and navigating the racing rules.

America's Cup 2024 Overview (15:22):
Kolby transitions to discussing the 37th America's Cup, set to take place in Barcelona, Spain, from October 12th to the 21st. He gives a breakdown of the competing teams, including Emirates Team New Zealand, Enyos Britannia, and Luna Rosa from Italy. Kolby explains the history and significance of the America’s Cup, sharing interesting details about each team.

America's Cup Boats (AC75s) (19:56):
Kolby delves into the technical aspects of the America's Cup boats, the AC75s. These high-performance foiling monohulls can reach speeds up to four times the wind speed using hydrofoils that lift the boats out of the water, drastically reducing drag. He explains the technology and design of these boats, from their twin-skin sails to hydraulic systems that manage balance and lift. Kolby compares the speeds of America's Cup boats to traditional monohulls, emphasizing the thrill and speed of the races.

Roles on America's Cup Boats (24:36):
Kolby explains the roles of the crew on America’s Cup boats, from the helmsman and tactician to foil trimmers and grinders. He shares how advancements in technology, such as the use of cycles to trim sails, have transformed how these boats are operated and how every role is crucial to the performance of the boat.

Encouragement to Watch America's Cup (28:50):
Kolby wraps up the episode by encouraging listeners to check out the America's Cup races on YouTube and to get involved with sailing if it’s something they are passionate about. He invites listeners to potentially join his crew next year or participate in local sailing events.

Closing Thoughts (31:18):
Kolby signs off by reminding listeners to stay active, whether through sailing or other physical activities, and to reach out with any sailing stories. He invites everyone to rate and subscribe to the podcast and to get in touch with him if they have any sailing-related questions or interests.

Next Episode

Episode 38: Budgets; The Building Block For Wealth: A Conversation with Dusty Breeding

Host: Kolby Krystofik, Owner of Oxnard|MVMNT
Guest: Dusty Breeding, Founder of Skull and Bones Society
Websites: www.oxnardmvmnt.com | www.skullandbonessociety.co

Episode Overview:
In this episode of MVMNT4LIFE, Kolby sits down with Dusty Breeding, founder of Skull and Bones Society, to dive deep into the world of finances. Dusty shares his journey from being in significant debt to achieving millionaire status, all while emphasizing the parallels between financial and physical health. This episode covers actionable steps you can take to manage your finances, avoid common pitfalls, and build a life aligned with your core values.

Key Topics Covered:

The Importance of Financial Health
- Dusty explains the critical role financial health plays in overall well-being and how it parallels physical fitness.
- He shares his personal story of paying off nearly $100,000 in debt and building a million-dollar net worth in 15 years.
Breaking Down the Debt Myth
- The difference between “good debt” and “bad debt” is debunked, focusing instead on the inherent risks of all types of debt.
- Dusty emphasizes caution and responsibility when it comes to managing debt, rather than categorizing it into “good” or “bad.”
The Power of Budgeting
- Dusty introduces the concept of a budget as a “training plan for success,” similar to a workout plan in CrossFit.
- Kolby and Dusty discuss how the first budget, much like the first workout, can be the hardest—but it's the key to unlocking future financial progress.

Takeaways:

Own Your Financial Story: Just like with fitness, taking ownership of your finances starts with an honest assessment of where you are. Dusty’s story highlights the importance of confronting financial challenges head-on.
Budget for Success: A budget isn't restrictive—it's the foundation for future financial freedom. The key to building wealth is living below your means, regardless of income level.
Action is Key: Whether it’s improving fitness or financial health, the key to success is taking action. Dusty’s actionable steps—knowing your values, planning, and budgeting—are the blueprint for achieving your financial goals.

Call to Action:
Free Budgeting Tool!
As a special gift to all listeners, Dusty is offering a free download of his Monthly Cash Flow Plan, usually priced at $20,
with the promo code MVMNT. You’ll also get a step-by-step video guide narrated by Cecily Breeding. Click here to download.

Want to improve your health and fitness?
Schedule a free consultation with Kolby at Oxnard|MVMNT to start building the life you want through fitness. Learn more here or reach out on Instagram at @oxnardmvmnt or @kolby_krysto.