Hey, Athletes! Do you take protein? If so, is it whey or vegan? Tune in to this week’s podcast to hear if vegan protein can affect your gains
Episode 84 of The Garage Gym Athlete Podcast is up!
Does Vegan Protein Affect Your Gains?
In this week’s episode of the Garage Gym Athlete podcast we have our fabulous four back at it again. They give us their updates and announcements before they talk about this week’s study. This week, it’s on vegan protein and whether or not it can affect your gains. For this week’s topic the coaches give you their typical morning drinks. From coffee, to water, athletic greens, to pre-workout, they go over it all! Lastly, this week’s Meet Yourself Saturday Workout is called Dia De Los Muertos! Find out how you can avoid “dying†on this one too soon!
If you haven’t already, be sure to subscribe to the Garage Gym Athlete podcast either on Stitcher, iTunes, or Google Play by using the link below:
IN THIS 59-MINUTE EPISODE WE DISCUSS:
- Dia De Los Muertos
- Elderly Participants
- Morning Drinks
- Coffee And How Each Coach Prepares It
- Can Vegan Protein Affect Gains
- Tips For MYS
- Updates and Announcements
- And A LOT MORE!!
Diving Deeper
If you want to go a little bit deeper on this episode, here are some links for you:
Study of the Week
Garage Gym Athlete Workout of the Week
Diving Deeper
If you want to go a little bit deeper on this episode, here are some links for you:
Study of the Week
Garage Gym Athlete Workout of the Week
Be sure to listen to this week’s episode:
Related Resources at End of Three Fitness:
- Carbohydrate Rinsing, Why We Don’t Do CrossFit, and Stairway to Heaven
- Does Glycogen Depletion Impact Lifting?
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Thanks for listening to the podcast, and if you have any questions be sure to add it to the comments below!
To becoming better!
Jerred
Transcript:
Jerred Moon All right, ladies and gentlemen, welcome to the garage, you mathlete podcast Jerred Moon here with Ashley Hicks patrum Joe Courtney. How’s it going, everybody?
Joe Courtney
Hello,
Kyle Shrum
Joe and his bandanas, man. Okay.
Jerred Moon
Quick podcast overview. I’m not gonna let you guys know what I’m not even. Okay, so we’re gonna be going over vegan protein today. I almost don’t want to read the name of the study. I’ll do it one time. I’ll do one time. And that’s the only time I can read the name of the study. Because it’s ridiculous. So long like okay, really a Miko protein based high protein vegan diet supports equivalent daily myofibrillar protein synthesis rates compared with a ISO nitrogenous omnivorous omnivorous diet in older adults, a randomized control trial, though? No, it does not really give it away. No. But we’re talking about vegan proteins and whether or not they’re effective is the study today. So we’ll talk about that. And we’ll talk about the study itself. Also, after the study, we’re going to get into non staple staple morning drinks and dive in. We’re gonna swim around a little bit and see what that’s like. And then we will talk about the workout which is Dia de los Muertos into three fitness style. Now, before we get into updates I want to talk about this is going to just kind of count as my update. So you guys don’t have to hear anything else from me. But I’m always good. I want to talk about killing comfort real quick, because of everyone in the group. And I’ve just been seeing it come up a lot recently. And I want to make sure that there’s a clear understanding of what I mean, what we mean by killing comfort. You know, we like to use the rock in the shoe analogy for being stupid, killing comfort. So you put a rock in your shoe, you walk around all day, and you’re Yeah, killing some comfort. That is not killing comfort. That’s just stupidity. So killing comfort is pushing forward against your own desire in some realm of life that’s going to improve you by having that daily practice. That’s what killing comfort is. And how this translates to garage mathlete and training is when things hurt, or you’re not feeling right, you’re not killing comfort, by going to a training session, and exercising injured or becoming injured. That’s not killing comfort, not what that is not killing comfort whatsoever. In fact, if you are injured, actual injured, the problem becomes the program. Okay, I want everybody also listening to remember that the problem becomes the program. Like if you have a lower back problem. That doesn’t mean you go through the training and hurt yourself to quote unquote, kill comfort, the problem needs to become the program, that means you can do the programming, but you have to do it in a way that you are working on the problem to get it better. So you can get to your full range potential. So the killing of the comfort in that situation would be okay, I’m going to do a couple of extra lower back exercises or stretches or whatever. And I’m going to go a little bit lighter than I wanted to today. Because I want my lower back to heal and get better. That would be the killing of the comfort, the killing of comfortable we going against what you wanted to do, which was train hard, and train easy and fix the problem. That’s the killing of the comfort, not the opposite. So hopefully that makes sense to everybody. Because I’ve seen it come up a few times, I get tagged and Instagram posts people doing stupid stuff in the name of killing comfort. And it’s like they read the book title, but not any of the words between the covers. So you got to make sure that you pay attention to that. So that’s kind of my soapbox start to the podcast but I just want to make sure that everyone understands what killing comfort actually is. We want sustainability we want repeatability, we want consistent consistency. And yes we want intensity. There’s there’s both pieces some people are all you know all intense and but they might not have consistency. And then there are people were like, oh, all you ever need is consistency. Which is true, but if you hide behind consistency and never play in the intensity realm every once in a while you’re also hindering your progress. So there are a lot of different ways you can kill comfort but you have to know who you are and kill the right comfort to progress you forward. That’s all I got on that updates from around the world.
Joe Courtney
Jared you already mess up your new rule you
Kyle Shrum
are waiting.
Jerred Moon
Joe Go for it. I always go laughs I never have that problem.
Joe Courtney
Well, first and most important update. I got new headbands in so that takes that anywhere. No, it wasn’t underwear as somebody thought I was playing with before the podcast episode started. Yeah, I decided that the four that I had wasn’t good enough and I liked the style of and I was like, I need some color in my life again, because the ones I got were just like, black and gray and tan.
Jerred Moon
Well, the last bandana update I got was that you were not allowed to wear them in Bahrain. So I changed.
Joe Courtney
No, because automatically it affiliates me with one of however many gangs
Jerred Moon
just around the home bandanas?
Joe Courtney
Well, no, these are for working out. I just needed to show them off just modeling.
Jerred Moon
Are you allowed to wear the band? It’s a different kind of bandana.
Joe Courtney
No, you can’t wear like the actual Paisley bandanas that you tie. You can wear headbands, sweat bands, a sweat band. This isn’t a bandana text with the Paisley. Yes, the paint is basically
Kyle Shrum
the cowboy bandana. None of those.
Joe Courtney
Exactly. And just scientific, you know, off the cuff fact is that your performance increases about eight to 10% of you wear headbands when working out.
Jerred Moon
So yeah, we’re gonna cover that. I think I think it’s, it’s in the works now. So maybe 2020 is gonna be published, but the bandana study will definitely cover it. It’ll probably just be me sitting in front of the camera telling you to wear a scientist put on a lab coat? Oh,
Joe Courtney
yeah, there we go. And then the only major update is, I kind of have a window of when I’m going to be back in the states for a little bit. There’s two possible times one of it’s still a little bit ambiguous. The other one’s going to be around Thanksgiving the week after in the week before because of my brother’s wedding. Once that is 100% locked down, which it almost is. I went back in the states for a couple a couple of weeks then and a couple of weeks in the summer, which is what’s floating around. So I might be in some people’s neck of the woods. And I might see some of these people on here. I don’t know. Who knows.
Kyle Shrum
I think I’m busy that week. We’ll see
Joe Courtney
probably anyway know the week
Jerred Moon
that he’s really busy.
Joe Courtney
years full already taken. And that’s and that is it. So Kyle, let’s hear about why you’re so busy. And whatever else is going on in your life.
Kyle Shrum
Oh, okay, cool. So I’m not actually that busy. Just working. That’s it. My only update is Hannah and the kids are finally back at school full time. Everything’s kind of back to normal, obviously, still COVID stuff going on at school, like they still have to wear masks and all that kind of stuff. But kind of back to a regular routine all this month. It’s just been handled teaching virtually. And some days the kids were at daycare, some days, the kids were at home. And so just kind of everything was in flux all the time. And so now we’re kind of going back to regular schedule. So flying solo, in the basement,
Joe Courtney
all by myself super happy.
Kyle Shrum
Like, yeah, it’s good. It’s good and bad. It’s good and bad. I’m definitely more productive. When I’m the only one here. Yes. Because when the kids come down and run around in the gym, while I’m working. Part of me is like, Oh man, I really love that my kids are here. And then part of me is like, I can’t get any work done with you here. So anyway, regular schedules. Things may be getting back to normal. I’m not gonna hold my breath. But maybe, at least for this week, they’re back to normal. That’s it actually.
Jerred Moon
I think everyone’s forgetting a little bit spice ruined it.
Kyle Shrum
Yeah, we don’t know what to do now. We don’t we don’t know what to do. Cuz Jared went first.
Ashley Hicks
You’ve ruined the flow. Okay, so if you listen, last week, I said I went to a roller skating rink for my birthday. And my update is that I didn’t fall one time. In fact, I got really good by the end. We did have one person fall. It’s got
Jerred Moon
it was good.
No, it’s not.
No, no, he’s
Ashley Hicks
not got he got so good. He was like doing turns and like skating backwards. And anyways, we we were super cool. We were the only 3435 year olds there without children. We had lots of people tell us that. Kudos on date night at the skating rink. But yeah, we had a blast. It was good. We did have someone Paul and Scott bought her a drink because his thing was I will buy you a drink if you whoever falls first. That’s like a anyways, check.
Kyle Shrum
So you didn’t fall first. As soon as you got there to get a drink.
Joe Courtney
Now I fell over
Ashley Hicks
alcohol so I like my drink is soda water with lives. Like there’s nothing really to buy me But yeah, anyways, it was a good time. And then my medical update is I’m finally meeting with a functional medicine doctor here. On Wednesday, and I put I’m tired of being so tired. So I’m hoping we can figure some crap out. That’s, that’s my big.
Jerred Moon
Yeah, I hope that I hope that you do me. Woman, almost a man or a woman. Moving on. That’s just how we do it around here. Yeah, that’s not offended. Nobody’s offended. Okay. All right. Everything’s fine. Submit submit a complaint to HR, which is Joe.
Just
Kyle Shrum
the last person you want as your HR rep.
Joe Courtney
perfect person.
Jerred Moon
No, Marco will be in charge of HR. There we go. No, at least sensitive human on the planet. Yeah. Marco, we love you though. Yeah, you really balanced everyone out. Anyway, now that I’ve offended everybody in the team and a couple of listeners, let’s get into the study. Like I said, I’m not going to read it more than once. Because it’s ridiculous. I really think they should just take two seconds and be like, hey, if you want anybody regular to read this study, maybe name it something better than what you did. But it really was about vegan proteins, which I think is I was personally interested in because if you’ve been listening here and there, you know, my body, basically stopped tolerating dairy a few years ago. And it just got worse and worse. And even though I know whey protein is like the best for stimulating muscle protein synthesis, and just your bang for your buck. Whey Protein is the best, I could not take whey protein anymore. And so I’ve experimented with a bunch of different ones. And I’ve ended up doing vegan proteins, I was doing a beef PROTEIN ISOLATE for a long time. But then discovered the leucine content wasn’t high enough. And it’s actually kind of hard to find a solid one of those. So anyway, we’re gonna get into vegan proteins a little bit. This is a different study, typically, we are looking at studies that deal more with athletes. And a lot of times they’re younger. This was 19 healthy older adults in this study, and they were required to be between 55 and 75 years of age, and were ineligible to participate if they had any relevant health conditions had a BMI below 18 or above 30 had recently consumed dietary supplements or had participated in a structured resistance training program within six months prior to the enrollment. So yeah. And the the study was super simple. They were either in the omnivore group, or they were in the vegan group. Is that a vegetarian group? I guess? Yeah, I understand. And they had one control leg and one working leg and they would do leg extensions. And they were measuring muscle protein synthesis, to see what effect you know, these different proteins had. And the gross thing was they’re eating Miko protein, which is fungus derived protein. It’s a fungus derived protein source. That’s my only like, it’s fine that they did it. It’s whatever, but I wish they would have done something different. Because I’m not going to eat that.
corn. Corn. Yeah,
Jerred Moon
it’s like fake meat, essentially. So yeah, that’s that’s it. That’s the basically the study and to just cut to the chase here. There wasn’t a statistical like a huge difference between vegan consume protein or meat. Which is, which is good news.
Ashley Hicks
But between the legs either.
Jerred Moon
Yeah. So I have a lot more to say. But I want to see what you guys got.
Joe Courtney
That’s I mean, as fun as it is to give, you know, vegans a hard time, I think slapping labels on diets and things is doesn’t mean anything. And this kind of study kind of showed it to where as long as you’re getting the right macros and amino acid breakdown, that you can still survive, you just you just have to pay attention to it a lot more with certain proteins. But even whey proteins, as you as you said that, you got to check those things out to make sure you’re getting the right ones and the purity of it. And I just think with plant proteins in general, you have to pay attention even more to them, because they could have a lot of extra stuff from what I’ve seen from things that that we have as well. Yeah, can research or stop doing leg extensions. That was just another side note that I just had, like, come on, even though I know that they were comparing legs and just like to do one one leg and not the other. Anyway, so I
Jerred Moon
don’t think athletes would have let you do this. And so that’s why they don’t have a stable because if they were like, Hey, we want to make one leg way stronger. And the other one do. Nothing back. Now, I don’t want to build an imbalance on purpose. Like that’s not what I’m about.
Joe Courtney
Yeah. So looking at the study, I found it really interesting. The, when they, they compared their macro breakdown, change from before to after. And before they were like performed before two after their calories went up a ton, their protein went up a ton, and their carbs went up a ton. But their fat went down. So to see that difference was was kind of interesting throughout their their study. And I know that in your notes, you had the same thing, but three days just seems a bit short. Wait. Yeah. Yeah, there wasn’t a whole lot on here that I think, figuring out what quality and what you can handle in certain plant proteins is definitely something to look into. For for whatnot, I will say that I’ve had we looking at our protein, the only way the way that we have is right now equip, and I can have whatever, and it doesn’t bother me, you know, equip and naked whey are just fine for me. But we also have huel and some other ones. And just Just give me a TMI warning, you know, skip 30 seconds, if you don’t want to hear to one. I’ve noticed that certain certain proteins in vegetable oil, yeah, vegetable proteins, my guess is way worse than whey proteins. And I have no idea why. certain ones
fiber content,
Joe Courtney
it could be that. And I noticed that I guess I ought to look into the differences of it. And like he’ll white and he’ll black. Black is completely fine. But white, I noticed differences. I think it because they have rolled oats, I guess it could be fiber. So that’s something to consider as well, especially if you want to be courteous to your spouse. Because that just doesn’t go over well. Yeah. So this just kind of, I guess, to boil it all down to the main takeaway, let’s see where you’re going with. I wasn’t going anywhere with that.
Super scientific,
Joe Courtney
yeah, see more science given to you. Labels don’t mean anything, whether they’re vegan, whether they’re whatever, it’s about the quality, and not not only just quality, but what totally is going on in your diet, you know, the, your protein is going to go to matter from right when you recover. But like, yeah, so you’re having plant protein now. But what are you eating the rest of the day. So it’s the total picture is also I think, something to focus on as well it versus just outside of the protein. But I will, I’ll turn it over to Ashley now and stop.
Ashley Hicks
I think you started with it, but the amount of protein that they had to hit, you talked about how the carbohydrates were higher, and I find that within vegan proteins or whatnot. Unfortunately, you’re sometimes you’ll have like net carbs that are a little bit lower, but like the total carb count is higher than obviously what it would be with whey protein or beef isolated or whatnot. So that is probably why that higher carb content went out. But yeah, we said three days, just not nearly long enough. But I would like to see like what this would have been, if it was, I don’t know, like a four to six week window if there would have been maybe a bigger difference or not. But for and I’m in the same boat as you Jared like I do. Vegan pro I do protein I do, or gain symbol is what I do, just because I like that there’s only seven ingredients. And I know what each of those seven ingredients are. So it’s not like a name that I can’t pronounce or can’t say and have no idea what it is. But I said the quality of your protein is important. The quality we’ve always talked about, we talked about leucine, and there was a reason. But making sure this to me also shows that like if you hit the protein goal that you need. That’s I think that’s why there wasn’t that big of a difference. But again, I still think it was too short to really, I don’t know. Yeah, just that’s pretty much what I got, Kyle, what you that.
Kyle Shrum
So I actually noticed in the table breakdown, the carbs were actually higher in the omnivorous diet than in the vegan diet. And that kind of threw me for a loop because I didn’t really because I expected the vegan diet to be higher and higher carbs. And then the vegan diet was a in the intervention diet. It was much higher in fiber as well. And so the net carbs actually came way down between And omnivorous diet, which I thought was a that was that was surprising to me. I don’t know what else they were eating. I know. omnivorous means it doesn’t mean Carnival or it doesn’t mean just meat. You know, omnivorous means mixed human? Yeah. It’s human. They’re eating humans.
Jerred Moon
Okay, now like, just, he’s just a human diet. Yeah,
Joe Courtney
they’re aggressive humans.
Jerred Moon
Yeah. So we just offended all the vegans.
Kyle Shrum
Anyway, I thought that was I thought that was interesting that that one kind of, it was just something that that stuck out to me, but I don’t know. I guess I’ll just, I’ll be the bad guy here. I don’t really think this study does a whole lot to like, it didn’t really convince me either way, mainly because it was only three days, it was a three day intervention.
Jerred Moon
I’m not gonna comment on this three days. And all three of you said it. I’m kind of, well, I’m the one who doesn’t have a problem with it being three days and I’ll talk about why. Okay,
Kyle Shrum
well, I’m gonna talk about why I didn’t like it. I don’t know, it’s there was a, there was a quote, in a breakdown, it says neither group experienced a statistically significant change in body mass during the trial. And I’m like, okay, they’re doing isolated leg extensions, not going to be a big body mass change there. And it’s only three days of intervention. So there’s not going to be a big body of big a big change. So I don’t know. I just wish kind of like, kind of like Ashley said, I wish it was a longer trial. more robust, like, training regimen, those kinds of things. I don’t know, I wasn’t really impressed. But also, it’s not because it said that, you know, a vegan protein sources, you know, is essentially as good as a meat protein source. That’s not my issue. My issue is I didn’t think it was a long enough trial to prove anything. So I didn’t think that there would be a whole lot.
Jerred Moon
So what do we do so bad? So trying to prove what is the study looking at was a study looking at overall muscle gain from hypertrophy over a three day window synthesis? muscle protein
Kyle Shrum
synthesis? So that’s my thing? Wouldn’t it change over a longer period of time like
Jerred Moon
that? So it would be like if you took your car out, or your truck, and you had the autobahn? And you’re like, I want to see how fast this can go today? And say you got 220 miles per hour. Okay, great. 120 miles per hour. And you do it the second day? Yeah, I wanna see how fast can go 180 miles per hour? Yeah, well, pretty damn close. Yesterday, you do the third day, 122 miles per hour, Nick, that’s probably good enough. Like, I don’t think I’m gonna go any faster than that. And so you’d call it at three days, you wouldn’t need six weeks to see if your car can go the same speed every single day. And that’s why three days was okay here, because they were looking at muscle protein synthesis, and not actually hypertrophy, or body mass composition or change. I mean, they noted that those things didn’t change. But that’s just because studies note a lot of things that did or didn’t change just to where people are aware of, like other effects. But when you’re measuring muscle protein synthesis, you’re measuring your body’s ability to like, do this over and over again, and like you cap out. So at two grams of leucine, we’ve talked about this before, you there’s really almost no benefit after two grams of leucine. So you could have a lot more than that if you wanted to, but you’re just not going to get any more. So this muscle protein breakdown in combination with muscle protein synthesis is how we do grow muscle. So if they’re kind of they’re kind of getting to the answer to how fast is your car go from my example. And they proved over each day, both cars go about the same speed. So do we need to keep going? Now if they want it to continue? I don’t disagree with you guys. If like we took some athletes, I would love to see like a six to eight week window, or 12 weeks on just actual same program, protein control, who who built more muscle who lost more body fat, those kind of things. I would love to see that. But since they were measuring this one thing, I think that three days is okay. If anything, maybe it could have gone for a week, but I think it would have been would have been unnecessary. So one thing I don’t think we hit on was the 1.8 grams of kilogram per day of bodyweight. I don’t know if I mentioned that that was the protein that they were shooting for. So if anybody’s like wondering how much protein they did, and then if you want to go back to Episode 29, we did how we did an entire episode on how to gain muscle. And I also did a shorter YouTube video like a computer whiteboard video on muscle protein synthesis and muscle protein breakdown and leucine, and all these things. If you want a lot deeper dive on that. Go to Episode 29 and learn more about leucine. So I mentioned two grams being the most important thing and when we decided to do the study, I kind of already thought this might be what was going to happen? I was like, they’re going to talk a lot about Lucy, I bet. And leucine was mentioned quite a bit in the study. So that’s the main thing that you’re looking for. And that’s what I want all the athletes to know is you need you need a lot of leucine about two grams per protein serving. So like you sit down and eat a steak, you’re gonna have plenty of that the vegan sources, it gets harder. Now, Emily, and I did a vegan experiment last year, or was in 2019, I can’t remember but, and a big part of was doing is not because we watched some documentary and thought vegan was awesome, we should do it like everyone else. We just wanted to try it, we work with a lot of different people. And we get different complaints from people being low carb normal to vegan and so we got a good good taste of what it was and what it was like to hit macros and all these things. And it was hard, it’s hard to get enough protein on a vegan diet, especially when you won’t do certain things. And so I would say if you will eat anything vegan to get protein, it’s not that hard. But if you’re trying to avoid things like soy, or you don’t want to eat a fungus derived protein, like Miko protein, then it does become very challenging, and it was very hard for me. And they’ve done other studies on vegan protein, and you typically have to get just more more total protein in a day to get the same amount of loot leucine content and everything. So I don’t think there’s any problem with vegan protein. I’ve done a lot of research on it already. Because I knew I was gonna be taking almost exclusively vegan protein. I mean, I still eat meat. But we’ve I don’t talk, I don’t eat an excessive amount of meat, I don’t eat a lot, I don’t eat meat at every meal. So I want to make sure that I’m getting enough protein and leucine in those things. So I think three days is okay. And make sure you’re getting your right leucine
Joe Courtney
Is there a good way to find out what leucine content is for whatever protein you’re taking?
Jerred Moon
Most proteins, if they don’t have it listed on their website, you can email the company and say, Hey, we give me the amino acid profile. And they will give you every amino acid and how milli milligrams and the milligrams that has. And so typically, the leucine will be reported as like, if it says like 2264, you know, that’s two over two grams, and that’s good. And I wouldn’t get wrapped around it has to have to or I’m not going to buy the protein. I just would look at it like I was taking the beef PROTEIN ISOLATE, from equip. And then I found out I think it was like 1.2 grams of leucine? Well, yeah, and, but it was per 100 grams. And that’s the thing that you have to pay the most attention to. So that was several servings of this stuff. I was like three servings. And yeah, two, so two and a half scoops of this. And I’m only getting two less leucine than I want, you know, like almost half. And so that’s why I stopped picking that protein. Now I found some vegan proteins that are like a mixture of like just different different seeds and plants or whatever, like pea and pumpkin and and they notch up to like 1.7 to 2.2 grams of leucine in their servings. And that’s that’s really what I’m looking for. So anything that you can find with the amino acid profile it typically the company won’t list it just on the page that you’re buying from. That’s already a bad sign. In my experience, the couple of companies I’ve emailed to shoot me their amino acid profile, they send it to me, I’m like, I see why I didn’t publish it.
Joe Courtney
So yeah, it makes sense.
Jerred Moon
Alright, so get your get your protein if you’re vegan. Get more protein. What are we talking about you?
Joe Courtney
As you said before, non staple staple morning drinks. What do you drink first thing in the morning? Like on my fourth cup of coffee?
Oh, gosh.
Joe Courtney
Aggressive day.
Jerred Moon
Well, I actually ended I actually had to, and then Emily surprised me with this one. And I can’t throw it away. So this would be three to said like for
Joe Courtney
prize. You haven’t had to pee yet during this episode.
Kyle Shrum
Three, three is like Okay, nevermind. Just
Jerred Moon
like it’s it’s close. Like around four. It’s around. That’s what he meant to say. Because if you’re measuring it for like eight ounces, I’m at four. If you’re just measuring how many vessels I’ve had, it’s
Joe Courtney
nice. That’s what’s the word? We’re starting off. Right? It’s Laurie sessile. One.
Kyle Shrum
I don’t know how we move on from
Jerred Moon
water in there, too. It’s coffee. Okay.
Joe Courtney
Let’s use how you make coffee. I
Jerred Moon
go last. All right. So
Ashley Hicks
you’ve been gone first.
Joe Courtney
Flipping the script. So mine black coffee. I that’s always how I start off the day. And I do pour over and I don’t want to get too geeky. To the coffee, such but pourover grind day of and I’ve even started measuring my grounds for my pourover cups. which is fantastic. Yeah, you should be
Jerred Moon
there any other way? Like, I just don’t exactly
Ashley Hicks
like, I feel like you have to measure it out. Like
Jerred Moon
you have to know, I know how many grams of water and how many grams of coffee you need to go into pour over minds
Ashley Hicks
ounces. But yeah,
Jerred Moon
I do grams, just keep it all grams
Kyle Shrum
of water the metric system has a lot figured out depends on which vessel you’re putting it in.
Jerred Moon
All right. All right, Kyle, let’s see where you’re at.
Joe Courtney
Yeah, I do. I would just eyeball it. Because I would I had the same, I have a burr grinder, and you can set the dial to how many grounds you want. So once I hit the grounds, like whatever it came out, I was like, well, that’s pretty consistent. So I’m just gonna dump it in there. And that’s just how it would go. But I only do black coffee. And because I want to stay fasted because I work out fasted, and I work out in the morning or about eight o’clock or so. So black coffee for that. And for those of you who do the coffee and try to sneak some stuff in it. And to stay fasted and go workout, just don’t put anything in it. Because the 15 calorie grace period that you have to stay fasted is just very ambiguous. And you don’t know if that’s true for you, unless you’re actually testing your blood sugar. So just a word of the wise on that. But other morning drinks on I’ve mentioned this a couple weeks ago. Yeah. Let’s go.
Hey, Drew for Joe.
Joe Courtney
I mean, Rise and shine would be my go to that we can just hit me up on Facebook if you want to. I mentioned this a couple weeks ago that I got some pre workout from equipped on some days that I because for a little bit I was having to wake up at like 530 to go to the gym. And that’s just not okay with me. So I got some of that, but I’ve only had it like once a week. And on squat day when I just know I really need to be dialed in. And I’m taking like a third of a scoop with some salt and some lemon juice. A little bit of kick. No,
Jerred Moon
I’m still there. I’m sorry, scoop goes to half the scoop goes to one scoop to scoop and
Joe Courtney
maybe one day I got to a half. Yeah. So five comes out still holding the line. Yeah, so on some of those days I’ll have an open only once per week. And then lastly, I got the super beat The beat supplement powder. And I I’ll do that on like if it’s a running day, like a longer running day or something like that, but I just want to kick it up a little bit not have a bunch of coffee in me. But I typically whenever I make one of those drinks, I don’t finish them because I don’t want to stomach full liquids to work out in or running or anything. I’ll just drink like two thirds of it and be good to go. So those are my non staple staple morning drinks. But one last one just for funsies Well, coffee. Yeah, you know, I’m just I just got a full menu here. We’ve been getting fancy with our coffees and making like cappuccino things we got like the little blender wand or the milk frother so we’ll do that. And we got this primal protein primal kitchen, makes a coffee creamer. And if you don’t know promulgation is paleo, not not a sponsor. They make a coffee creamer. That’s protein creamer. So we’ll just put a scoop of that in there with some milk and it frost right up. And it makes it like a nice little protein cappuccino. So
Jerred Moon
what’s that do to your fast?
Joe Courtney
Kick goes away real fast. Mm.
Jerred Moon
layered. This is like a superfoods had something like that, too.
Joe Courtney
Yeah, we’re not there. yet. We’re
Jerred Moon
not a sponsor? Anybody? No, just give me everybody. Yeah.
Here’s another one.
Joe Courtney
What else we got? Yeah. Yeah, so and we Yeah, we did that one. We just don’t care about the fast anymore. There’s just later on in the day that, you know, vessel number two. All right. I’m done, actually.
Ashley Hicks
So I start out with 32 ounces of water before I drink my coffee. So I used to Gosh, when we were first starting the podcast with all of us on it, I think I talked about like, I do apple cider vinegar, but I don’t do that anymore. or lemon water. I just do plain old water. And once it’s done off my Blender Bottle then I allow myself some coffee. I do 10 ounces of coffee per vessel. And then I French press so I also measure out all my stuff and grind either day of or if I want to get too crazy. I just have like a little Tupperware thing and I’ll grind beforehand so that way in the morning I can just dump in it Good to go. Um, I do organic coffee. So organic coffee beans or Swiss water filtered. I’m been a little more just tune into the source of, I guess, like good quality kind of thing. And yeah, sometimes I do. So I’ve done almond milk before my coffee. I can’t do a black sorry, Joe. I am not a purist. I think Jared is also a purist can’t do it. I have to have a little something in there. So like a tablespoon or two of almond milk or nutpods are really great. But my go to recently has been there’s this dairy free half and a half. So it’s get nice and creamy. And it’s a mixture of oat milk, and coconut milk. And yeah, it’s really delicious. I like it. And that’s pretty Oh, and if I’m getting crazy and don’t care about my like a fast or anything like that. Then I’ll throw in like a teaspoon of coconut sugar because it just makes it carmeli and yummy and delicious.
Joe Courtney
That’s crazy. Nuts. Okay,
Ashley Hicks
that’s pretty much it. I don’t do any pre workout any I should have beats that sounds cool. But now under any of that mess my husband does he likes the amino stuff and I always give him crap for it because Scott’s always like, he goes on these kicks. He’s like, Oh, I need this stuff before workout and then he’s like, okay, I don’t need this stuff. And then he gets back on it gets off of it and I just 100% me Okay, coffee.
Kyle Shrum
So I drink my coffee. Black is not as dark is dark as possible. Dark I don’t
Ashley Hicks
know you all three are purists
Kyle Shrum
if that’s if that’s what a purist is. Well, we
Jerred Moon
haven’t gotten to me yet. So let’s not
Kyle Shrum
let’s hold off on the pure know how you make your coffee. I just drink it black. I don’t put anything in it. Not because not because I’m trying to stay fasted or anything but just because I just I like my coffee blacklist is how I just now got on the grinding my own beans wagon. Just this month. I got a coffee grinder for Christmas. Welcome. So I buy my beans from we’ve got several local roasters here in Chattanooga. And so I’ve been just like blacklisting out different ones. And I’ll just buy local coffee and granted at home, but I make mine and a Keurig because way demand so you can buy the you can buy you can buy this filter from Keurig. Now I get it actually you just take the regular thing out and put this in there and put your grounds in the filter and all that kind of stuff. I recommend buying the Keurig filter. Don’t not the cheap one from Walmart, cheap one from Walmart is not effective. And it doesn’t let your Keurig close all the way. None of these are sponsors.
Jerred Moon
Now Kira is the sponsor officially.
Kyle Shrum
I didn’t know that. So bought all this stuff. Anyway. Yeah, that’s that’s pretty much it. After as soon as I’m done with my coffee, I just start drinking water from there. And that’s that’s pretty much it. The vessel that I use is a special vessel that I also got for Christmas from my kids. It tells me how great of a dad I am. So, but use
Ashley Hicks
the same vessel every morning,
Kyle Shrum
every morning. That’s commitment. I hope you watch it. Well. I like coffee.
Jerred Moon
So it’s
Joe Courtney
like a no no, no, you guys.
Kyle Shrum
I do wash it every day. So
Joe Courtney
why don’t you do decaf though? Yeah,
Kyle Shrum
I have not been doing decaf recently. I can’t really find they don’t the local setup and by and they don’t really roast decaf stuff and so I’ve just been drinking the
Jerred Moon
full string. It doesn’t make any sense.
Ashley Hicks
How heavier headaches migraines been have they
Kyle Shrum
haven’t had one. And since I started the the local stuff instead of like the Keurig the K cups that you buy from the store. So since the ankle stuff I haven’t had any. No no migraines. So coffee.
Joe Courtney
Let’s Good. Let’s go. coffin. Also, fungi protein from it.
Jerred Moon
Um, I’m gonna send you some some coffee presence Kyle. I what
I want to do
Jerred Moon
well, you’re already doing French press. That’s all I was gonna get him. Okay. But uh, I mean, you’re Aren’t you buying these amazing beans. And then you’re putting it in a Keurig
Joe Courtney
gotta let breathe.
Oh, no. Yeah, I don’t know.
Jerred Moon
I mean, I feel like I could talk about my coffee journey now, which is hilarious and I’m not going to do it. But I used to roast my own audios this was this was pre kids, I used to roast my own beans. We would buy green beans so that coffee beans are green before they’ve been roasted green beans and then you roast them and you can the chaff comes off and you it’s a process. But anyway, we used to do that. And you said you weren’t gonna do this. The Dude, this is only the start. This is not the full history. We can be like, that’s unlike ama for and I started like halfway in the coffee journey right there. Like we could go way back. When do this Wichita Falls, you were there? You just never saw remember.
Kyle Shrum
The Secret back room where he was roasting coffee?
Probably
Jerred Moon
don’t come back here. Even a small roaster. I would do it on my back porch, either in the mornings or at night. So it wasn’t like a it doesn’t take several hours. It’s normally a quick thing. Just more time. Less children. Yeah. So what do I do now? Is I drink I follow Ashley’s lead. So I drink about 30 ounces of water, chug it fast as I can. And then I drink some Athletic Greens. So it’s normally actually 30 ounces of water probably total between the two if you count, I mean Athletic Greens wouldn’t be technically water, but that’s too much liquid too fast. So that’s about what I do drink a bunch of water, Athletic Greens. Wait about 20 or 30 minutes, and then I have coffee. And that’s it. That’s my morning. Those are my drinks. And it’s been that way for a while. Let’s
talk about your coffee machine though.
Jerred Moon
It’s no I do have an espresso machine Kyle. Like, he shamed me and like started making fun of me and stuff. So I didn’t want to didn’t want to talk about coffee anymore. But yeah, so I have an espresso machine. And so it does grind the beans and do so I basically have an Americano every morning. I don’t have
Joe Courtney
a fancy shiny one.
Jerred Moon
I don’t have a like, regular coffee machine. But we did. I did a lot of French press. I did a lot of pour overs. And ultimately, I really liked this coffee. And it is fast. Which is good. Like pour overs process. You know, Joe, it’s a process.
You have to wait.
Jerred Moon
Yeah, so when it’s worth it, it’s worth it. But it is a process. And now my kids know how to use the espresso machine. So I bet you don’t have to do anything. Yeah, when I was a kid, my dad is teaching me how to start a fire and my children know how to make espresso. So
Kyle Shrum
are you are using espresso machine? Is that what you’re saying?
Jerred Moon
I am going to send you a French press. That’s it that you have until it arrives at your house to Google how to do everything, but you already have the beans. So you’re, you’re most of the way there,
Ashley Hicks
I can give you the hook up I can give you on the grams. With the ounces. I don’t do grams and grams like this dude.
Joe Courtney
Every day is a press day.
Ashley Hicks
But then you have to wait a solid four minutes.
Jerred Moon
Deep, deep, deep involved.
Ashley Hicks
And it’s the longest four minutes of your life. Man, this
Kyle Shrum
is this is turning into more of a process that
Jerred Moon
just won’t go
Kyle Shrum
worth it. It’s worth Okay, if it’s worth it, then we’ll see. But oh yeah. And
Jerred Moon
black coffee. actually already really but Paris. It’s all black.
Joe Courtney
It’s the bachelor soul of getting the fruity Nestle all the notes to it.
Kyle Shrum
Oh, no extra thing. You don’t have to get it to store like, you don’t have to buy the creamer or whatever it is that you’re putting in. You don’t have to get that stuff. You don’t have to measure that out.
Jerred Moon
Yeah, mine is not a flavored air.
Kyle Shrum
None of that stuff.
Jerred Moon
We’ve discussed. I basically don’t have a palette, so that’s true. That’s why I drink black coffee, because I can taste it. And I I want to remain fast most of the time. But I’m sure there’s some flavor notes I’m missing.
Kyle Shrum
Right? workout. Yeah, go ahead, dude. Oh, am I doing it? Yeah, well, no, I
Jerred Moon
want to see the transition and everything for the day that I won’t be here on a podcast. Want to start to test you out. So you’re ready to transition? How do we transition from coffee to to Dia de los Muertos. It’s a good segue for that.
Say,
Kyle Shrum
Joe, why don’t you break the
Joe Courtney
break grey? pickle? Hey, yeah. So once you get your coffee and you’re all warmed up, and you’re hyped up, ready to go,
Jerred Moon
that you’re gonna segue?
Kyle Shrum
right through it to Joe. There you go, buddy.
Joe Courtney
And this workout is super simple. It’s, I guess, not easy. But yeah, it’s simple. I think we’re, you know, whispers of us possibly updating this. I have some ideas.
Jerred Moon
It’s good to know. Thanks. It’s easy, which is
Ashley Hicks
Marco?
Joe Courtney
That’s one of the first ones now we’re not going to include him
Jerred Moon
know that I’m just gonna give him this workout shoot him the YouTube link back Marco, how do you make this harder and then you have Dia de los Muertos 2.0, and people will actually die
Kyle Shrum
it turns into an actual day of the dead.
Joe Courtney
So what it is is death by 10 meter sprints. So these are shuttle sprints. So any death by is on a minute, every minute on the minute you start with one minute to go two minute three to three, and then it goes up until you can’t fit them in the minute and then once you can’t fit them in a minute, boom, you died. So death by 10 meter sprints, shovel sprints, I think is just one and then done. And then Earth,
Jerred Moon
it’d be 10 in 10 2010 2030.
Joe Courtney
So they’re just children burnt down and back. And then you’re going to after you die on that one, you’re going to rest five minutes, get resurrected, and then death by pushups. And that’s just 123 how you would normally do.
Jerred Moon
So I want to ask you When’s the last time you did this one?
Have you even done it?
Jerred Moon
I think because it’s a very like it lacks complexity in the brief. You think it’s easy. But manda that death by the push ups I get it. That’s not like you don’t meet yourself in that the death by push ups but the death by 10 meter. I mean myself in that every time I do it.
Ashley Hicks
Thank you guys. I mean, myself with the push ups.
Jerred Moon
Okay, but anyway, that’s the workout we can get into tips and strategies, but I think it’s pretty hard.
Ashley Hicks
I think that’s why he said simple, not easy.
Kyle Shrum
Yeah, but he almost wanted to say easy, then he made it seem like it was easy.
Joe Courtney
I think, on the teleprompter. The shuttle part, I think is tricky for a lot of people because you can’t really do shuttle sprints in your garage. If I’m going to do shuttle sprints, I’m putting cleats on it, I’m going to a field, that’s like the only way I’m doing shuttle sprints because I want to be able to actually turn on a dime. Yeah, I’m not just gonna like slip on slip on some turf, or in my backyard or, you know, some concrete twisted ankle. So I would actually have to like plan it out and do it at like a field or do something like this, that I can actually fall onto it. And I think a lot of people might have that same I mean, you can definitely still do without on your in your street if you want to measure out 10 meters and such. So it’s not bad. It’s definitely hard. I’ve done I’ve done it a few times. And it’s it’s kind of fun too, because you’re really trying to get those as many as you can. And just I don’t know shuttle Sprint’s just takes me back to back to my heyday. Okay,
Kyle Shrum
I need to clarify something here. Oh, is this a 10 minute a 10 meter shuttle? Or is it a 10 meter sprint?
Jerred Moon
Now you say you’d set up a cone that’s 10 years out? And so your first one would just be out? Right? And then it would be you’d go back to the start? out but back?
Kyle Shrum
That’s the way I’ve always done it. We don’t need adductus. That’s correct. So the way I mean, when you throw in a shuttle, it’s like you do one shuttle down and but there’s a start and there’s your shuttles.
Ashley Hicks
10 meters down. He’s saying you can stay there and then come back to 10 meters 20. Yeah,
Jerred Moon
we don’t psycho. Well,
Joe Courtney
I don’t want back to the start position person.
Jerred Moon
I just, I just Yeah. Okay, I’m just gonna go to my tips, then now we clarified and everything, grab a partner on this one, if you can, and someone who’s maybe faster than you or close, if that’s possible, because that is where this I’ve done this workout a lot. I did a lot in the military, I would program it for the people that I was training, but I would do it with them. And we did this one a lot. And then it would always end up with like three of us at the end. And so it’s kind of like, knockout, right? You get knocked out if you can’t make it. And so there are a lot of people on the sides watching. And me meeting myself, yeah, by myself is harder to do. But when you have someone like right in front of you or right behind you, and you know, there’s just going to be some interval that one of you is not going to get it gets really challenging, and also a lot of fun, very competitive and very hard to meet yourself. Let’s
Ashley Hicks
make this competitive,
Jerred Moon
make it competitive. If you’re only competitive with yourself, that’s fine too. Like you have a benchmark, like I’m really competitive with myself on things like that. I’m like, Okay, I got knocked out here this time. Let’s just try one extra 10 meter link, if we can get it and you get you end up running a lot like if you calculate how many meters by the end of just basically shuttles. It’s it’s quite a bit. So I would say get a partner for that one and then for the push ups. Just doing as fast as possible. I mean, you really I’ve seen people try and spread it out. Because it’s it’s within a minute. Right like that, like, that’s the only stipulation. So you could do like two push ups rest for a second, do two push ups for us for a second, but it’s not gonna work, it never works out. So you really just need to knock out the push ups as fast as you can, and then rest to the best of your ability, go into the fetal position, shake out the arms, rest as much as you can, you’ll eventually hit muscle failure. But that’s the point. So yeah, those are my tips for the workout.
Joe Courtney
Push yourself. It’s funny you say just to go fast on that one. But unlike the 10 meter sprint, I think I said it on the last time and I got a lot of flack for it is to kind of dog the first couple. And it might be in a bit of a Yeah, see in a bit of a juxtaposition here about to not do that. But
Jerred Moon
you know, really matters because eventually you’re going to be running the whole time. Basically the whole time.
Joe Courtney
Yeah. And resting very little so. But my tip for that one is the turnaround. If you’re doing those shorts, turnarounds, shuttles back and forth. Don’t use the same leg, the same side to turn each time because then you’re just spinning around in circles, and you’re going to get dizzy. So one way tap delay line with your right hand, right foot, whatever, and then run the other way and then tap it with your left, do that face basically one direction as you’re turning versus spinning around in circles as you’re going around, because you’re probably going to get dizzy or mess up. And it’s just, I just find it easier to anticipate and do right on one side left on the other back and forth.
Kyle Shrum
If you’re going to do the spin method, please record it and submit videos. I’m gonna say I’m gonna say on this Don’t let the early rounds deceive you don’t let the early rounds kind of like low you to sleep with the with the workout. Because those those early rounds with the sprints and with the push ups. It’s a 10 meter sprint as it takes like, what two seconds? You know, doing one pushup, it’s like, what, two seconds? You know, don’t let, don’t let that deceive you because like Jared said, you’re gonna get to a point where you’re running the whole minute, you’re gonna get to a point where you’re doing push ups the whole minute. And so don’t let those early rounds slowly to sleep. Stay in that, that kill mentality, not the crews mentality. Don’t don’t do what Joe said. Don’t talk the first two years to get in that get in that kill mentality from the get go and stick with it the whole time. I would suggest I’ve never done this. I just kind of came up with it. find you a Dia de los Muertos playlist and listen to some Dia de los Muertos music while
Joe Courtney
you’re doing our hour up and see Google Power Hour.
Kyle Shrum
See what that does for you. So that’s it. Ashley?
Ashley Hicks
I don’t have much to add to it. But I will say for the pushups. Maybe if your form breaks, that’s when I would say you are killed. So like, keep your core tight. If you’re warming up, then you’re you go you did so that’s the only thing I’ll add to that I don’t even have music to like I don’t even know the
Joe Courtney
power hour do a Disney power hour for this or something Disney or Disney power hours two words all the Disney songs but every minute it changes. I just any kind of Power Hour whatever
Jerred Moon
pump you up music you like for running would be fine. For the first part, the running route for the push ups. I think you should listen to metronome. Oh, that’s right. You
did say that?
Jerred Moon
Yeah. Listen to them. And because it would drive me crazy.
Ashley Hicks
But it keeps you on for the minute I would think. Yeah, depending on how fast it goes.
Jerred Moon
Well, you get to pick true.
All right.
Jerred Moon
That’s it. We crushed it. We did so good on this podcast, everybody. Just awesome work. So we are sponsored by no one except for the athletes themselves. And if that’s you, I appreciate you everyone on the team appreciate you for your consistency for being a part of garage mathlete following the training, listening to the podcast, we really do appreciate it. Thank you so much. Anyone who is on the fence or thinking about it, go to garage gym. athlete.com sign up for that free trial. You can try us out for two full weeks before you have to commit to anything and pretty certain you’re going to like it. So just do it. That’s it for this one, guys.