In this episode, our seasoned fire captain and host, Chris Ruano, takes you on a journey deep into the world of muscle-building secrets. Prepare to debunk protein myths, explore the science behind protein, and even navigate the awkward but real phenomenon of 'protein farts.' Yes, they're a thing, and you're not alone!

Discover the critical role of protein in muscle growth and why not all protein sources are created equal. We delve into the pros and cons of animal-based and plant-based proteins, revealing which options are your best allies on your fitness journey.

Did you know that your breakfast choices can impact your muscle growth and blood sugar levels? Chris shares insightful breakfast habits that can make a real difference in your fitness results.

Raw milk is gaining attention as a powerhouse protein source. Find out why, how it can be a game-changer, and what you need to know about this 'new' choice.
Learn the secrets of protein timing for optimal muscle growth, from pre-workout fueling to post-workout recovery. Discover how to maximize your workouts and support muscle protein synthesis.

In this episode, we also debunk common protein myths, discuss the side effects of excessive protein consumption, and highlight the consequences of insufficient protein in your diet.

Stay tuned for the fascinating science behind creatine in food and why it's a natural muscle booster. Uncover the dietary sources of creatine and how they can benefit your fitness goals.

Join us in this information-packed episode and equip yourself with the knowledge needed to fuel your fitness journey. Subscribe now for more valuable insights, and remember to stay strong, stay healthy, and stay tuned for future episodes of the Prep and Defend Show.

#musclebuilding #protein #fitnesstips  #musclegrowth #dailyhabits #creatine #fitnessgoals #podcast

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Our crazy First-Responder lifestyle makes it so difficult to improve our strength and physical performance.

Periodized-Hybrid Training is a unique year-round fitness strategy that I discovered through years of leading wildland fire crews as I struggled to stay prepared for fire-season not just once, but year after year.

By following this strategy, you’ll increase your strength and year-round performance, because its specially developed for the challenges and commitments of our first-responder lifestyle.