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!