”Protein: when your Pockets are on the Low” | 3 cost effective Protein Supplement Choices

Pockets on the low? How are you gonna get your Protein in?


We already know that outside forces keep our pockets light from time to time: vacations tap our resources for worthwhile getaways, family crises tug at our balance sheets siphoning dollars to prevent hardship, auto emergencies and the unpaid tickets suck dry what we work hard for often. But groceries are the most manageable budgetary concern. We can spring for the premium roast or pass on the hand whipped gelato during feast of famine like situations. The sitch determines my fridge lineup. 


Well, it determines my protein lineup too. As in the case of buying protein supplem,ents, the proteins look a bit more hurting when the pockets are on feathers. 

Let’s take a look at the supplements which are MOST cost effective but what that cost is and alternative ways to get protein then.


  1. Muscle Milk at 25g per dollar but 210 calories – GOOD
    1. Alternatively – bone broth
  2. Carnation breakfast essentials – 7 g but 410 per dollar
    1. Cereal, milk
  3. Most are 10-13g / $ – 135 calories per dollar – “expensive”
    1. Where are the organic brands?

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What’d we say? | Podcast Transcript


What’s good with you. I’m Johann Francis CSCS. This is Ego Killer! Thanks for joining me on the show where we talk, everything you do in the gym to help you move better outside in life. All things that we do inside here that affect us on the outside, they kind of commingle. And this is oftentimes in nexus where all that stuff does commingle. A lot of the times I encourage people to leave whatever they had going on outside the gym, right? Or at least purge it. When you’re working out really hard, put it in the forefront of your mind, get in the moment, get active with it. Even if you’re out there right in the outside world, doing your workout, purge it, get rid of it and feel a little bit better. Egos. We leave those outside the gym. In fact, some of the best places I’ve gone to work out in, especially when you’re talking about with fight, gyms have been places where there ain’t no ego.


Those are the places where the best kind of work with each other, where iron truly does sharpen and forge more iron it’s. In those places, we leave the ego outside. We leave all the disturbances and distractions outside the gym, but we definitely come as we are. Meaning if something happened on the outside, we’re gonna feel it as we start to work out. I know you guys have had similar kind of circumstances. And I want you guys to know that that’s the move. That’s the play when you are, you know, when you’re on my side of the, you know, of the work here, when you’re coaching and you’re encouraging people, it’s like, I want you guys to feel like you can bring yourself, come as you are, but leave the baggage on the outside because yo, it just takes that moment for us to feel a little bit better.


Oftentimes this, the gym, this is the filter. It’s the siphon, right? Where we get to feel again when we didn’t before. All right. So I mean, sometimes lifestyle stuff happens. It could be anything out there, right? That happens. And we have to find a way to get through it inside the gym. Most of the time, one of the most influx lifestyle things that happens is our pocketbook. Sometimes unless you’re making it extraordinarily good living, right. Especially in these di times, right? If you listen to the news, a lot of the economy kind of all up in flux with inflation and all these negative things right now, the pocketbook. Hmm. Kind of, kind of looking kind of foul, I would assume. And that’s totally possible. It is something, it is a reality that a lot of us deal with. There are so many stats out there about how in this country, if most people right, and I’m guessing that’s greater than 51% of people ran up on some type of emergency, right?


At one point before all this crazy inflation went down $400, $400 is what you guys would have to spend on an emergency four bills. And that’s it. If that was a, a $500 emergency, right? You need a new radiator and you drive. Like I used to drive a charger. I think my radiator was close to $400, right? Or if you drive, I don’t know, like a BMW or something. Any type of emergency, I mean it’s 500, we’re screwed, right? Emergency money is only $400 deep. That’s a pretty ominous prospect for a lot of us. But if your pockets are on the low, because of outside forces like that, right, you have some kind of automobile emergency get into an accident or whatever it is, right. Maybe you saved up for a real long time. You’re going on vacation and that’s gonna tap your resources a little bit for a worthwhile getaway, right?


Maybe you have a family emergency where the family crisis start to tug at your balance sheet, right. And start to siphon those dollars away. Cuz you’re trying to help a family member prevent some type of hardship from going down. You guys have been in that situation. I’ve heard right myself too. Maybe there’s unpaid barking. Tickets that sneak up on you. You get a parking ticket, you get a moving violation. All of these things are gonna tug at your pocketbook like puppet, puppet master. And so we want to a be able to manage that all of these things can happen, but what are the biggest, best? I guess non-consequential ways that we do manage our pocketbook on a daily basis on a weekly basis. In fact is with those groceries, like that’s the little place where we can balance everything out. You had one of those bad things go down this week.


It was kind of a hurt and week. <Laugh> where you had to spend a little, you know, Ooh, it turns out I need all four of my rotors. I was ignoring the, the squeaky stops coming up to the stop sign. It sounded like someone was whistling on a basketball court or something. Or I thought it was a crossing guard. Nope. It was my break sign. I need four rotors. Whoops. Right now I have to make adjustments in my groceries. That’s what a lot of you guys do. You got here making adjustments for your groceries. It’s where one week you’re like, I’m gonna go ahead and get the premium roast from Columbia. Right? I’m just gonna try this one out right quick. I’m gonna get two of these, right. So one week you’re up and you’re like, Hey, let’s go ahead and get let’s opt for the Wagu one week.


And then the next week it’s like gonna pass on the hand whipped gelato or whatever it is. This is literally feast and famine. But because we go shopping on average statistics say that yo 90 bucks a week for a family of two a family of two people, 90 bucks on week on average of what you spend on groceries. Well, sometimes it’s gonna be 80 and sometimes it’s gonna be 120. Right. And it all depends on what a pocketbooks like if your pocketbooks on feather, we pass on all that premium stuff. Well, what if you’re really getting active? What if you’re in the mix looking for more protein? What if you’re buying or previously were buying protein supplements? Well, this is something that I explored briefly on my website, not the show website, but on coach Johan, cscs.com. If you go there and you find my protein master guide, I talk a lot about everything you need to know about protein supplements.


I preface it with, you know, determining if you need to do that or go that route in the first place. But then after that, we start to talk about, or I start to write about the ins and outs of purchasing it. And I want you guys to understand this. If you’re already on this protein thing, it’s gonna cost you your pockets. Can’t be on feather. If you’re buying protein supplements. I mean, at its cheapest, I went through and I determined that at its minimalist, you’re gonna be spending 15 bucks a week extra. And that’s, if you get cer single serving protein packs, the type I used to pull up with and sell 15 bucks a week extra, right? And if you’re talking about that 90, that’s a good percentage. That’s a good percentage. Extra of your bill. It’s almost a whole 15% extra. That’s a big, big come up.


If you’re gonna be buying protein supplements, right? I mean, there are full blown countries where protein status is so low because of the state of poverty and whatnot and everything like that. And processing meat, where folks don’t eat as much protein they’re full countries where you don’t get protein at every meal. Of course, according to, you know, omniverse dilemma here in America, we have too much to eat a lot of the time. And that actually gives us more reasons to mess up on our diet because there’s just no rhyme or reason to why we eat. We can eat everything. It makes the decisions a lot harder. However, by and large, that’s a good problem to have. I want that problem before. I want the other problem. I want the problem of having too much protein than not having enough. And so what we’re gonna do today is we’re gonna take a look at the most cost effective ways to incorporate protein needing to your life. And we’re gonna take a look at alternatives right quick to see which ones you’re gonna go off of. How many of you guys are still taking protein supplements every now and again, I’ll talk to you and you’ll ask me if I, if you should.


And I gotta ask a couple questions and qualify that, but every now and again, be like, oh, should I be taking protein supplements? Mostly my answer’s gonna be, nah, you could pass on that. Get you some BCAs, get you some amino acids first because you know, they’re complete. You’re gonna get all types of protein building. It’s more directed towards what type of protein building you need to get when you have full blown amino acids, right? That’s the move I’m probably gonna tell you to make, of course you wanna always take something and it’s a constituent broken down titrated form or type form. And that’s a amino acids when compared to proteins, amino acids, makeup proteins, right? So it’s like, yo go to the source. But what I want to do today is okay, let’s say you go to the gym and you’re gonna buy something right there you go to the vending machine right next to the checkout desk.


You’re gonna pull up. You’re gonna buy something real quick to help you with that good CATA metabolism after a great workout, wanna put on and keep these muscles that I just went in here and did, right? Which ones are we gonna buy? Which ones are we gonna make sure that if our pockets are on the low, then we’re not putting huge dance into that grocery bill. Okay. Because look, how are you gonna get your protein in if your pockets are on the low? Okay. So the first thing we’re gonna look at is how much protein you’re gonna get for your dollar.


Yes, this is a metric. It is, this is his phenomenal website. And I found way back. It is called efficiency is everything.com, right? There is literally a table that this man set out and he put all the proteins that are real popular and how much they cost per dollar. Now there’s another step you gotta take, but basically you can look at the chart and see how much the protein’s gonna cost per dollar. And he even breaks it down on that site. How to figure that out. The first thing you’ll notice is the first protein up on there is muscle milk is all, everybody remembers the muscle milk. It’s that gym staple. And when I started training in the big box gym muscle milk was right around the corner. It wasn’t like new, new, but it was new. And so everybody would go and drop three bucks on your muscle milk.


That was back then about two $53 in 2006. And I remember the muscle milk was intense because it was like 25, 28 grams of protein in this one carton. And it tasted like milk and it was great. When it, you guys messed with muscle milk. I know you did. How many women out there messed with it? Let me know, go to the website. I’m curious now. Just spontaneously curious, but muscle milk by side of sport, which was way was like 28. Now I do believe that they sell that stuff in like 40 or 50 on a side note. Okay. On a side note figure, if you figure out how to put protein in anything and especially around the time, you know, of muscle, milk’s kind of inception. The more you can fit protein in like fruit drinks or coffee and things like that, the more money you’re gonna make inside of nutrition.


This has just been kind of a nutrition overhaul. It’s how much protein we can kind of cram into regular foods. That’s the new revolution of sports nutrition. You got an idea you want to put it in the jolly rancher, some kind of candy and have it taste palatable. Well, guess what you could be on shark tank or <laugh> something where you’re making pretty good living. So in any event, when we look at this muscle milk, what we see is it’s about 25 grams per dollar, and we’re looking at 200 calories per dollar. So every dollar spent $2. You get a full meal from your protein supplement and that’s pretty a pretty decent, I mean, you get a lot of protein for that. We’re looking at 25 grams. We’re looking at that being a correct amount for us doing post recovery, right?


Maybe you’re not into the supplements. Okay. I believe taking in bone broth is something like this, where the servings are about 1720 grams per serving. And you can have a couple of those and get a lot of weight. And so that’s pretty cost effective right there on the list. You have other types, you have impact weight protein. That’s also up there, but most we’re gonna take a look at a couple more. So that’s number one, alternative for something like a or something like 25 grams per dollar would be something like bone broth. Okay. And that’s pretty cost effective. Well, and if your pockets are on the low, low, this is something that could get you by. Well, there’s other ingredients on this list that we take a look at. We see like with my cellular protein 600 calories per dollar pretty, and we’re looking at 13 protein per dollar.


I mean, that’s, that’s a lot of calories. That’ll feed like a family with that type of metric, right there. 600 calories per dollar. I’m not sure where my cellular protein is or casing is casing of course, a type of protein. But man, I mean, you are talking about feeding a family with this type of, with this move right here. So number two, we’re gonna take a look at the average on average, what we’re looking at is 10 to 13 grams per dollar for these supplements, all right. 10 to 13 grams per dollar. For most of these supplements out here from body building.com or vitamin shop, or anywhere that you can pick up a supplement with the powder and about a hundred calories per dollar. And you say like, that’s not, you know, that’s okay. A hundred calories per dollars, pretty good. You know, that’s not above and beyond.


That’s not a reach. Right. but if you’re looking to supplement with protein, we’re actually, that’s decent. What you want is actually to look up 25, 20 grams per dollar of protein, something that’s higher on the caloric scale. And so most of these, right, right there, but we’re also getting more bang for our book. We stick with cereal. We still stick with the milk that I don’t know, you guys like the O milk, you guys like the silk, the almond milk, whatever it might be, the soy that you’re gonna get a decent amount of protein there too. And probably a lot less cost per dollar. I didn’t break it down, but off the top already know this is much more efficient. And so what are we talking about when we’re talking about, you know 10 grams of protein per dollar at 130 calories per dollar on average, what we’re talking about, adding a supplement to our, to our groceries.


And is it worth it on the real for these guys for that average? It isn’t worth it. All right. So when we’re talking about that average, probably not worth it, unless those supplements come with a ton of extras, extra vitamins, you know, they come with, you know, some extra little gen sink, help your memory out, you know, maybe a little creatine, whatever, some extra, some extra nutrients, some extra macro nutrients macros. Then we can actually see that the cost effectiveness is worth it. Cuz then you’re not just talking about protein. We’re talking about a lot more than that. So that average of 10 to 13 per dollar, a hundred calories, not enough because again, if it’s like 500 calories per dollar, I mean, you’re talking about a meal replacement at that point and yo meal replacements that are, that like deep, that are that light on the pockets, right.


That are feather on the pockets that can actually help you out when you’re trying to lose weight. And you’re into the meal replacement me personally, I’m really gonna sit with you and try and discuss how we’re gonna do the meal replacement thing. If it’s protein powder, if it’s a drink, what it is and what we’re gonna do on the outside of that meal replacements, aren’t something that you naturally go to, but it is going to be what you choose if you’re buying protein supplements. All right. So I do wanna preface it and make sure that there’s that asterisks right there. And then the last thing I wanted to point you guys toward on this list from efficiency is everything.com. Making moves when your pockets are on the low. And you’re still trying to get protein. You’re probably gonna stay away from Carnation breakfast essentials from Costco.


This just has it as like from Costco, but I’m sure you could buy it anywhere 15. So we’re talking about like eight grams per dollar, not enough. And you’re talking about 400 calories per dollar dollar, which means what are we getting with all of that? But that, for that dollar, basically, you’re probably getting a lot of fat, probably getting a lot of empty calories things with that nature. If it’s as essential breakfast, chances are, you’re also getting a ton of vitamins. So there is maybe a cost effect with this there, but this is definitely like a mule replacement, but not a good protein supplement at all. Ones that are closer to that effect. We got mass tech, extreme muscle tech, muscle tech, the fame, the vaunted, the lion eyes, muscle tech, right? Six grams per 300 calories per dollar. Probably gonna skip that one unless it’s got again, some kind of super supplement buried somewhere deep down on the ingredients list.


Right? All right. So these are the moves that we’re gonna make. If our pockets are on the light in order for us to get our protein status up where we need it to be, these are the moves that we’re gonna make. We’re gonna look for something that’s higher, 20, 25 grams. We’re gonna look for a decent amount of calories because look, we don’t want empty calories. Never. Now when we’re eating with protein supplements, I just wanted to make one kind of distinction is on this list. You didn’t really see a lot of the organicy, you know, neutral this and hippie hippie status that or granola this and that. Not on this list at all. A lot of the organic brands weren’t on this list, probably because yeah, your calories gonna be really low per dollar, probably gonna get less bang for your buck. And frankly, if you’re talking about plant-based sources in that way too, so organic and or plant-based sources talking about rice protein, hemp, protein P would be the exception.


You’re not gonna get as much protein per dollar. So combine those two things right, where you’re getting all those plant-based proteins and maybe they’re more organic, right. Or naturally sourced. I mean that calorie per dollar is gonna plummet. And so too is the protein per dollar. So that’s why they’re not on this list, but I mean, again, if your pockets are on the light, unfortunately you think of those as quality brands or quality kind of sources. There’s much debate about that at maybe I’ll do a show on, on the you know, the real cost of organic and natural versus what we’re getting on a daily at your supermarket on, on deck. On average, maybe I’ll do something on that later to talk about why organic food is so much more expensive when it shouldn’t be, that’d be very, kind of cool to parse down, but look, those brands might be slipping.


<Laugh> like it should be more common for us to be able to get those organic E granola que plant-based sources of protein and have it be really worth it for our price per dollar or calorie per dollar. And we’re not. So just know that if you’re looking to keep it on the low, low, you might have to look break down that ingredients list with the magnifying glass, figure out what’s in there. You know what I mean? And try to stay away from the stuff that you can’t pronounce in that way, all those chemical sources and everything like that. Also just understand that you’re gonna get the most amount of protein per dollar from those inorganic sources or maybe the not most organically minded brands. And that’s the move to make. So let me know if you guys stick with this one, head over to the website and coach Johan. Well that one too. Coach Yohan, cscs.com by Eagle killer. And let me know how it worked out. You could fill out the form right there. If you like the episode, go to apple podcast and rate it, I’ll send you a free gift. I promise if you hit me with those five stars and until the next one. Stay Up