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

Mastering Work, Family, and Fitness in a 24-Hour Day," this is a must-listen for anyone seeking to achieve a harmony between their personal and professional lives. Rushing from work to family responsibilities and finding time for fitness can often feel overwhelming, but fear not! Our practical insights will empower you to take control of your schedule and maximize your productivity without compromising on the quality of your family life or your own well-being.

Discover time management techniques that will enable you to allocate dedicated slots for work, quality family time, and invigorating workouts.

Welcome to the ultimate guide to periodized fitness - the best way to maximize your strength gains! Periodized fitness is a highly effective training approach that allows you to strategically plan and organize your workouts to achieve specific goals.

In this episode, we go into explain linear periodization in detail so that you can start maximizing your strength training, save time and learn how to build muscle fast. Let's get that garage strength working so that you can overcome fitness and weight loss plateaus!

Learn more about our periodized fitness, nutrition, and leadership programs 👇🏻

https://www.prepdefend.com