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"Crazy Larry's Protein School" with Larry Cheng

Image of Mike Bires, Larry Cheng, Tamrin Olden, and Marc Marty

In this episode of The BOLO Podcast, the self-proclaimed 'Beast From The Far East' Larry Cheng is back to drop more knowledge bombs on us about 'Protein'. If you are someone who works out or doesn't live under a rock you know that when trying to get fit we are constantly hearing about how we need to consume PROTEIN, PROTEIN, PROTEIN!

But what exactly are we putting in our bodies when drinking protein supplement? What should we look for in our protein powder, where does it come from, and how much should we be consuming? Larry breaks all of that down for us and more while talking with the crew.

Christmas holiday parties have already begun with alcohol sure to be present. Trainer Kristen with Team Fit For Duty is helping us choose healthier options when indulging in holiday cocktails. 


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Show Take-Aways

  • When trying to get your LEO spouse to get help, try coming out them from another angle or suggesting they listen to something like a podcast for leisure, that may lead them there.
  • A female listener looking to get into the police academy asked, "what do women do on patrol, dealing with their menstrual cycle?" Suggestions: layer feminine products, plan when you can "refresh", be prepared with materials.
  • With all of the sexual allegations that have been in the media lately, where do we draw the line with innocent touch and inappropriate?
  • Often people aren't necessarily addicted to nicotine but to the routine.
  • As of the new year, protected rights for people diagnosed with PTSD and other things are being passed by Congress.
  • Large agencies have civil litigation bureau and figure out if it's cheaper to settle or go to trial.
  • If you accept a payout, the case is then settled and cannot be further discussed.
  • Everybody has a different body type, chemistry, goals, and physical activities they take part in. Therefore the amount of grams of protein you need is different.
  • You need to recover your muscle tissue after workouts.
  • Most protein powders are based off some form of dairies like egg or whey.
  • Sweet standard dairy whey is the foam that comes off of the foam of cheese and is undenatured, touched or processed.
  • Manufacturers then transport that whey to a facility and get whey protein concentrate and result in different types of whey depending on the filtration processes it goes through.
  • Whey protein isolate has gone through more layers of filtration and isolates the whey from the carbohydrates.
  • Anytime you use heat or light to isolate the product it destroys some of the beneficial properties of the ingredient.
  • Cross-flow microfiltration (CFM) uses a colder filtration process and preserves more of the immunoglobulins, the components of protein that boost your immune system, increases your Growth Hormone (GH) levels with repair and recovery and preserves the 3 BCAA's leucine, isoleucine, and valine.
  • Whey protein isolation had ion exchange, CFM being the second and now a reverse osmosis process RSO, spiral fuse osmosis and a few other ones that use combinations of hot and cold process so you get the benefits of both.
  • Larry doesn't believe that just because it's the latest doesn't mean its the best process. A lot of these types of filtration also comes down to economics and may be done this way because they are cheaper.
  • If whey protein isolate is the main ingredient in your protein and whey protein concentrate is the second and has other cheaper protein additives to supplement doesn't mean that your protein will be less effective in helping you reach your goals.
  • Look for the container, how many grams of protein per serving, carbohydrates, sugars, and fat. If the list is extremely long, you may want to put that product away since protein powder is perishable. This is why protein supplements come in tinted containers.
  • Always mix your ingredients in a blender first and then put your protein powder in, for 10 seconds, so your protein doesn't get beat up.
  • Just because a scoop is 32 grams doesn't mean you are getting the full 32g. You may be only getting 27g because of the other additives in the supplement.
  • After your workout FOOD is the best form of protein. Your body will know what to do with the food because that what your body's digestion tract was designed to do.
  • Your body needs to rejuvenate your glycogen levels, blood sugar levels, after a workout.
  • Until your body is able to satisfy the level of glycogen and bring it back up to homeostasis it will not even think of recovery. You have to provide your body with some sort of nutrient that is sugar based or converts into sugar your body will start breaking down and cranking out cortisol. Which can be counterproductive.
  • If you can get your protein from food do so.
  • Try making a double portion of breakfast. Eat half pre-workout, half post.
  • Intermittent fasting is where you have a 16 hour fast with an 8-hour eating window or a 20 hour fast with a 4-hour eating window.
  • With intermittent fasting, you don't want to just jump into the full fast. Experiment with what time of the day works out best for you and when you are training.
  • There is evidence that intermittent fasting does have certain benefits, but is not a one size fits all for everybody.
  • The longer you go into the fast the more your body is going to react.
  • You want to treat your eating window in moderation.
  • You want to do intermittent fasting on days when you're busy and aren't sitting around thinking about food.
  • You don't want your body to go into a catabolic state and start eating away at your muscle tissue.
  • Try a branched chain amino acid after your workout to not interfere with your fast.
  • 3 things people can take to help prevent cold and flu:
  1. Vitamin C is a great antioxidant to take daily. If in pill form 3000-5000 milligrams for someone around 190 lbs.
  2. Zinc. Helps with sleep at night, manufacturing testosterone, and enzyme production.
  3. Magnesium. Will help out in relaxing your muscles and give you the ability to attain quality sleep. The dose depends on body weight.
  • If someone is trying to push a certain product to hard on you, it's probably not the best one.
  • There are good proteins and better proteins.
  • Avoid hidden sugars in your products and do your research.
  • Caseinate is a form of sugar.
  • Allulose is a carbohydrate.
  • Anytime you see a word ending in "ulose" it is a high fibrous carbohydrate. (Ex. cellulose)
  • Look at the ingredients, amount of protein per serving, protein isolate.
  • Find something easy on your stomach and easy on your wallet.
  • More food and less supplementation is always recommended.
  • If you are doing high-intensity sports, you may need to increase your amount of protein since your body needs more to replenish. Make sure your body can process the amount.
  • Listen to your body and give your body a rest from high demanding protein diets.

*Follow the hosts on Instagram @isocialcop @idigitalcop and @tamrinolden

*Look out for a future episode about BCAA's with Larry Cheng.


Resources

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This week's nutrition/fitness tip from Kristen Jauregui  

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Holiday Cheers! - Police fitness and nutrition, police dispatcher fitness

​With the winter holidays rapidly approaching so are the busy weekends ahead full of family get-togethers, work parties, and those awful ugly sweater parties to go to

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