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🥣Vegan Breakfast Ideas by @veganfitnesscom⁠
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Which is your favorite and why? Comment below 👇🏻⁠
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👇🏻If you scroll through our feed you'll find some recipes, we are also working on some more that we'll share here in the coming weeks.⁠
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👉🏻Smoothies are an easy way to get a lot of nutrients into one meal, the exact make up will depend on what you put in, but we recommend incorporating some fruit & veg (you barely notice the veg when blended), nuts or seeds, dairy alternative of choice & protein powder if you want to boost the protein content.⁠
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👉🏻Tofu scramble is an easy to prepare alternative to scrambled eggs, simply crumble up a block of tofu into the pan with spices and seasonings until it starts to crisp up. Best to use a firmer tofu for this. ⁠
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👉🏻Protein pancakes, everyone loves pancakes! You can boost the protein by adding protein powder to the recipe or using vital wheat gluten, which is essentially the protein from wheat! ⁠
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👉🏻Oatmeal, a popular choice and a staple breakfast for us, simply combine oats, plant milk of choices, nuts or seeds & fruit to make a delicious quick breakfast. Again you can add protein powder to boost the overall protein content. ⁠
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👉🏻Other ideas include baked beans, chia pudding, avocado toast, yogurt & granola, breakfast burritos & many more!⁠
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 #vegan #plantbased #vegansofig #vegansofinstagram #veganlifestyle #veganism #veganfitness #veganfood #veganpower #vegancommunity #veganlife #whatveganseat #vegangains #dairyfree #veganrecipes #healthyfood #veganbodybuilding #veganuk #veganathlete #vegans #veganfoodie #fitvegan #veganforlife #veggielover #food #veganaf #veganlove #veganmom #veganstrong #plantpowered

🥣Vegan Breakfast Ideas by @veganfitnesscom ⁠ ⁠ Which is your favorite and why? Comment below 👇🏻⁠ ⁠ 👇🏻If you scroll through our feed you'll find some recipes, we are also working on some more that we'll share here in the coming weeks.⁠ ⁠ 👉🏻Smoothies are an easy way to get a lot of nutrients into one meal, the exact make up will depend on what you put in, but we recommend incorporating some fruit & veg (you barely notice the veg when blended), nuts or seeds, dairy alternative of choice & protein powder if you want to boost the protein content.⁠ ⁠ 👉🏻Tofu scramble is an easy to prepare alternative to scrambled eggs, simply crumble up a block of tofu into the pan with spices and seasonings until it starts to crisp up. Best to use a firmer tofu for this. ⁠ ⁠ 👉🏻Protein pancakes, everyone loves pancakes! You can boost the protein by adding protein powder to the recipe or using vital wheat gluten, which is essentially the protein from wheat! ⁠ ⁠ 👉🏻Oatmeal, a popular choice and a staple breakfast for us, simply combine oats, plant milk of choices, nuts or seeds & fruit to make a delicious quick breakfast. Again you can add protein powder to boost the overall protein content. ⁠ ⁠ 👉🏻Other ideas include baked beans, chia pudding, avocado toast, yogurt & granola, breakfast burritos & many more!⁠ ⁠ ⁠ ⁠ #vegan #plantbased #vegansofig #vegansofinstagram #veganlifestyle #veganism #veganfitness #veganfood #veganpower #vegancommunity #veganlife #whatveganseat #vegangains #dairyfree #veganrecipes #healthyfood #veganbodybuilding #veganuk #veganathlete #vegans #veganfoodie #fitvegan #veganforlife #veggielover #food #veganaf #veganlove #veganmom #veganstrong #plantpowered - 13 hours ago

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Boost your Workout by @veganfitnesscom⁠
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We’ve pulled together 6 of our top tips we’ve shared over the past few weeks to boost your workout, to take a more in-depth look at each topic scroll down to our post on them.⁠
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🛌🏻Sleep - According to the American Academy of Sleep Medicine, adults require between 7 and 9 h of sleep for optimal performance and health, while athletes can often have greater needs! Sleep can boost performance, improve body composition & reduce injury risk.⁠
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🍽By eating a healthy, well-planned meal 1-2 hours before exercise we can give our body the fuel needed & prevent muscle loss, while also boosting recovery. A meal containing a source of both protein & carbs pre & post-workout is ideal.⁠
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☕Coffee - Caffeine is consumed by many people around the world and is one of the most studied performance aid. It is safe at moderate doses and can improve various aspects of exercise performance, including power output and cardiovascular performance improved performance should translate to improved muscle growth & fitness.⁠
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🏃🏻Warm Up - Performing a full warm-up can help you fuel both perform better in the following workout, but also reduce injury risk.⁠
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💪🏻Creatine - Creatine is one of the most well-known sports supplements and numerous studies, with more than enough successful replications, have shown creatine to increase strength, power, and lean body mass when daily creatine supplementation is combined with resistance training.⁠
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🎹Music - According to studies, music can improve our exercise performance, so it might be worth bringing those earphones for the next session. It’s an easy & low-cost option to increase performance that is accessible for most people.⁠
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What do you do for a pre-workout boost? Comment below👇🏻⁠
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 #vegan #plantbased #vegansofig #vegansofinstagram #veganlifestyle #veganism #veganfitness #veganfood #veganpower #vegancommunity #veganlife #whatveganseat #vegangains #dairyfree #veganrecipes #healthyfood #veganbodybuilding #blackvegan #veganathlete #vegans #veganfoodie #fitvegan #veganforlife #veggielover #food #veganaf #veganlove #veganmom #veganstrong #plantpowered

Boost your Workout by @veganfitnesscom ⁠ ⁠ We’ve pulled together 6 of our top tips we’ve shared over the past few weeks to boost your workout, to take a more in-depth look at each topic scroll down to our post on them.⁠ ⁠ 🛌🏻Sleep - According to the American Academy of Sleep Medicine, adults require between 7 and 9 h of sleep for optimal performance and health, while athletes can often have greater needs! Sleep can boost performance, improve body composition & reduce injury risk.⁠ ⁠ 🍽By eating a healthy, well-planned meal 1-2 hours before exercise we can give our body the fuel needed & prevent muscle loss, while also boosting recovery. A meal containing a source of both protein & carbs pre & post-workout is ideal.⁠ ⁠ ☕Coffee - Caffeine is consumed by many people around the world and is one of the most studied performance aid. It is safe at moderate doses and can improve various aspects of exercise performance, including power output and cardiovascular performance improved performance should translate to improved muscle growth & fitness.⁠ ⁠ 🏃🏻Warm Up - Performing a full warm-up can help you fuel both perform better in the following workout, but also reduce injury risk.⁠ ⁠ 💪🏻Creatine - Creatine is one of the most well-known sports supplements and numerous studies, with more than enough successful replications, have shown creatine to increase strength, power, and lean body mass when daily creatine supplementation is combined with resistance training.⁠ ⁠ 🎹Music - According to studies, music can improve our exercise performance, so it might be worth bringing those earphones for the next session. It’s an easy & low-cost option to increase performance that is accessible for most people.⁠ ⁠ What do you do for a pre-workout boost? Comment below👇🏻⁠ ⁠ ⁠ ⁠ #vegan #plantbased #vegansofig #vegansofinstagram #veganlifestyle #veganism #veganfitness #veganfood #veganpower #vegancommunity #veganlife #whatveganseat #vegangains #dairyfree #veganrecipes #healthyfood #veganbodybuilding #blackvegan #veganathlete #vegans #veganfoodie #fitvegan #veganforlife #veggielover #food #veganaf #veganlove #veganmom #veganstrong #plantpowered - 1 day ago

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Are you Team Tofu or Team Tempeh?👇🏻⁠
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👉🏻Today we're looking at 2 very popular vegan protein options tofu & tempeh. Both are predominately made from soy, but there some variations made with other legumes like chickpeas or black beans. This looks at the soy based tofu & tempeh.⁠
Tempeh and tofu are processed soy products.⁠
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👉🏻Tofu, which is more common, is made from coagulated soy milk pressed into solid white blocks. It’s available in a variety of textures, including firm, soft, and silken.⁠
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👉🏻On the other hand, tempeh is made from soybeans that have been fermented and compacted into a firm, dense cake. ⁠
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👉🏻Tempeh is chewy and bears a nutty, earthy taste, while tofu is more neutral and tends to absorb the flavors of the foods it’s cooked with.⁠
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👉🏻Nutritionally, tofu and tempeh carry very similar nutrient profiles, generally, tempeh is higher in protein & fiber than tofu as it uses the full bean.⁠
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👉🏻In terms of micronutrients both are again very similar. Because tempeh is fermented, it can help your gut health and will keep you regular. Both tofu and tempeh contain magnesium, potassium, sodium and zinc. Tofu depending on how it is processed may also be high in calcium.⁠
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👉🏻In summary both are good options & we recommend using both, some work better in certain recipes.⁠
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 #vegan #plantbased #vegansofig #vegansofinstagram #veganlifestyle #veganism #veganfitness #veganfood #veganpower #vegancommunity #veganlife #whatveganseat #vegangains #dairyfree #veganrecipes #healthyfood #veganbodybuilding #blackvegan #veganathlete #vegans #veganfoodie #fitvegan #veganforlife #veggielover #food #veganaf #veganlove #veganmom #veganstrong #plantpowered

Are you Team Tofu or Team Tempeh?👇🏻⁠ ⁠ 👉🏻Today we're looking at 2 very popular vegan protein options tofu & tempeh. Both are predominately made from soy, but there some variations made with other legumes like chickpeas or black beans. This looks at the soy based tofu & tempeh.⁠ Tempeh and tofu are processed soy products.⁠ ⁠ 👉🏻Tofu, which is more common, is made from coagulated soy milk pressed into solid white blocks. It’s available in a variety of textures, including firm, soft, and silken.⁠ ⁠ 👉🏻On the other hand, tempeh is made from soybeans that have been fermented and compacted into a firm, dense cake. ⁠ ⁠ 👉🏻Tempeh is chewy and bears a nutty, earthy taste, while tofu is more neutral and tends to absorb the flavors of the foods it’s cooked with.⁠ ⁠ 👉🏻Nutritionally, tofu and tempeh carry very similar nutrient profiles, generally, tempeh is higher in protein & fiber than tofu as it uses the full bean.⁠ ⁠ 👉🏻In terms of micronutrients both are again very similar. Because tempeh is fermented, it can help your gut health and will keep you regular. Both tofu and tempeh contain magnesium, potassium, sodium and zinc. Tofu depending on how it is processed may also be high in calcium.⁠ ⁠ 👉🏻In summary both are good options & we recommend using both, some work better in certain recipes.⁠ ⁠ ⁠ ⁠ ⁠ ⁠ ⁠ ⁠ ⁠ ⁠ #vegan #plantbased #vegansofig #vegansofinstagram #veganlifestyle #veganism #veganfitness #veganfood #veganpower #vegancommunity #veganlife #whatveganseat #vegangains #dairyfree #veganrecipes #healthyfood #veganbodybuilding #blackvegan #veganathlete #vegans #veganfoodie #fitvegan #veganforlife #veggielover #food #veganaf #veganlove #veganmom #veganstrong #plantpowered - 2 days ago

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A simple guide to whipping up a delicious vegan meal by @veganfitnesscom⁠
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Follow this guide to easily put together countless meals that are balanced & nutrient-dense.⁠
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1. 2-3 Veggies for micronutrients & fiber, you can saute, roast, boil steam or stir-fry them. ⁠You can also mix cooked & raw veggies. ⁠
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2. 1-2 Legumes like beans, lentils, tofu, tempeh, great sources of protein, fiber & other essential nutrients. My favorite is tempeh & black beans.⁠
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3. 1 Wholegrain, this can be rice, quinoa, etc. Complex carbs, fiber & packed with nutrients.⁠
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4. Finally, I like to add a sauce generally higher in fats from nuts, seeds or avocado. For example a tahini sauce with nutritional yeast, lemon juice & some seasonings.⁠
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Let me go over some examples.⁠
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Roasted mixed veg, tempeh, quinoa & a quick satay sauce⁠
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Mixed Salad, hummus, black beans, pasta & tahini dressing.⁠
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While the actually amounts will vary depending on your size & training volume, this can help you get started.⁠
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Want more recipes, check out our feed for plenty more!⁠
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#vegan #veganfood #veganfoodshare #plantbased #vegansofig #whatveganseat #healthy #eatclean #glutenfree #food #recipe #cleaneating #cooking #veganlife #vegetarian #healthyfood #govegan #veganrecipes #foodie #veganism #bestofvegan #healthyliving #vegansofinstagram #dairyfree #feedfeed #healthychoices #veganshare #vegansnack #health #vegansnacks

A simple guide to whipping up a delicious vegan meal by @veganfitnesscom ⁠ ⁠ Follow this guide to easily put together countless meals that are balanced & nutrient-dense.⁠ ⁠ 1. 2-3 Veggies for micronutrients & fiber, you can saute, roast, boil steam or stir-fry them. ⁠You can also mix cooked & raw veggies. ⁠ ⁠ 2. 1-2 Legumes like beans, lentils, tofu, tempeh, great sources of protein, fiber & other essential nutrients. My favorite is tempeh & black beans.⁠ ⁠ 3. 1 Wholegrain, this can be rice, quinoa, etc. Complex carbs, fiber & packed with nutrients.⁠ ⁠ 4. Finally, I like to add a sauce generally higher in fats from nuts, seeds or avocado. For example a tahini sauce with nutritional yeast, lemon juice & some seasonings.⁠ ⁠ Let me go over some examples.⁠ ⁠ Roasted mixed veg, tempeh, quinoa & a quick satay sauce⁠ ⁠ Mixed Salad, hummus, black beans, pasta & tahini dressing.⁠ ⁠ While the actually amounts will vary depending on your size & training volume, this can help you get started.⁠ ⁠ ⁠ Want more recipes, check out our feed for plenty more!⁠ ⁠ ⁠ ⁠ ⁠ ⁠ #vegan #veganfood #veganfoodshare #plantbased #vegansofig #whatveganseat #healthy #eatclean #glutenfree #food #recipe #cleaneating #cooking #veganlife #vegetarian #healthyfood #govegan #veganrecipes #foodie #veganism #bestofvegan #healthyliving #vegansofinstagram #dairyfree #feedfeed #healthychoices #veganshare #vegansnack #health #vegansnacks - 4 days ago

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Types of Cardio by @veganfitnesscom

Which do you prefer? Both have their benefits & drawbacks
Who here loves cardio?

1. LISS (Low-Intensity Steady State) ✅ Less risk of injury - By performing cardio at a relaxed pace you avoid the risk of getting injured. ✅ Easy to recover from - When a workout is of low intensity it’s easier for our bodies to recover from it. With LISS you have the advantage of being able to increase the training frequency. ✅ Less fatigue - Muscle fatigue is usually associated with a state of exhaustion, oftentimes following strenuous activity. With LISS your muscles can go for longer hence avoiding muscle fatigue. ❎ Time-consuming - LISS can be practiced for a long time, making it a more difficult choice for busy people. A typical session can stretch up to 1h - 1h30.

2. HIIT (High-Intensity Interval Training) ✅ More efficient at burning calories - HIIT is performed with minimal to no rest between sets and can be done in less than 20-30 minutes. EPOC (Excess Post-Exercise Oxygen Consumption) is an increased rate of oxygen intake following strenuous activity. This phenomenon can have you burning more calories for up to 72 hours following a HIIT session. ✅ Sessions are short - As we mentioned earlier, HIIT sessions if done properly can be performed in just 20 minutes. ❎ More demanding 👉🏾 With this type of cardio training your heart rate is more elevated than with LISS. Thus making your workout more taxing on the body and the heart. HIIT training can be practiced by beginners but make sure you’re not exceeding your capabilities and increase intensity over time. ❎ Greater risk of injuries 👉🏾 Because with HIIT you’re moving faster and performing more explosive movements the risk of injuries is increased. 
Both types of cardio are great and each of them has its positives and negatives. Do what suits you and your time available!  #workout #motivation #fitfam #fit #gym #fitspo #health #healthy #lifestyle #training #instagood #instafit #exercise #gymlife #eatclean #fitnessmotivation #getfit #cardio #bodybuilding #yoga #crossfit #love #strength #inspiration #weightloss #nutrition #strong #photooftheday #train #healthychoices

Types of Cardio by @veganfitnesscom Which do you prefer? Both have their benefits & drawbacks Who here loves cardio? 1. LISS (Low-Intensity Steady State) ✅ Less risk of injury - By performing cardio at a relaxed pace you avoid the risk of getting injured. ✅ Easy to recover from - When a workout is of low intensity it’s easier for our bodies to recover from it. With LISS you have the advantage of being able to increase the training frequency. ✅ Less fatigue - Muscle fatigue is usually associated with a state of exhaustion, oftentimes following strenuous activity. With LISS your muscles can go for longer hence avoiding muscle fatigue. ❎ Time-consuming - LISS can be practiced for a long time, making it a more difficult choice for busy people. A typical session can stretch up to 1h - 1h30. 2. HIIT (High-Intensity Interval Training) ✅ More efficient at burning calories - HIIT is performed with minimal to no rest between sets and can be done in less than 20-30 minutes. EPOC (Excess Post-Exercise Oxygen Consumption) is an increased rate of oxygen intake following strenuous activity. This phenomenon can have you burning more calories for up to 72 hours following a HIIT session. ✅ Sessions are short - As we mentioned earlier, HIIT sessions if done properly can be performed in just 20 minutes. ❎ More demanding 👉🏾 With this type of cardio training your heart rate is more elevated than with LISS. Thus making your workout more taxing on the body and the heart. HIIT training can be practiced by beginners but make sure you’re not exceeding your capabilities and increase intensity over time. ❎ Greater risk of injuries 👉🏾 Because with HIIT you’re moving faster and performing more explosive movements the risk of injuries is increased. Both types of cardio are great and each of them has its positives and negatives. Do what suits you and your time available! #workout #motivation #fitfam #fit #gym #fitspo #health #healthy #lifestyle #training #instagood #instafit #exercise #gymlife #eatclean #fitnessmotivation #getfit #cardio #bodybuilding #yoga #crossfit #love #strength #inspiration #weightloss #nutrition #strong #photooftheday #train #healthychoices - 4 days ago

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Protein-Rich Legumes by @veganfitnesscom⁠
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Which is your favorite?⁠
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100g cooked is around 1/2 cup.⁠
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Legumes encompass a variety of foods in pods including peanuts, beans, lentils, and peas. They all contain protein as well as fiber, complex carbohydrates, healthy fats, folate, potassium, iron, and magnesium. ⁠
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Protein content differs between types of legumes, but each kind offers its own unique nutritional profile, so make an effort to eat a variety.⁠
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All beans are rich in protein, 1 cup of black or pinto beans has over 15 grams and 1 cup of garbanzo beans has over 14 grams of protein.⁠
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Like beans, lentils come in several varieties and are also an excellent source of protein. Green, red, yellow, brown or black, lentils offer over 17 grams of protein per cup.⁠
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You can also include peas & peanuts on this list.⁠
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Regarding protein quality⁠
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When proteins are digested they are broken down to provide the body with peptides (small groups of amino acids) and individual amino acids. The nutritional value of protein foods is based on both protein quantity as well as protein quality. Protein quality is determined by the range of amino acids provided by the food, and the overall quality of plant proteins is often dictated by their limiting amino acids.⁠
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By eating a variety of legumes and other plant-based protein sources such as grains in your everyday diet you can obtain adequate amino acids due to their complementary amino acid profiles.⁠
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So don't worry about missing any amino acids, focus on eating a wide variety of foods each day.⁠
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 #plantbased #healthy #organic #glutenfree #vegetarian #crueltyfree #vegansofig #health #natural #cleaneating #veganfoodshare  #vegan #vegansofinstagram #veganlifestyle #veganism #veganfitness #veganfood #veganpower #vegancommunity #veganlife #whatveganseat #vegangains #dairyfree #veganrecipes #healthyfood #veganbodybuilding #veganforlife #veggie #veganstrong #plantpowered

Protein-Rich Legumes by @veganfitnesscom ⁠ ⁠ Which is your favorite?⁠ ⁠ 100g cooked is around 1/2 cup.⁠ ⁠ Legumes encompass a variety of foods in pods including peanuts, beans, lentils, and peas. They all contain protein as well as fiber, complex carbohydrates, healthy fats, folate, potassium, iron, and magnesium. ⁠ ⁠ Protein content differs between types of legumes, but each kind offers its own unique nutritional profile, so make an effort to eat a variety.⁠ ⁠ All beans are rich in protein, 1 cup of black or pinto beans has over 15 grams and 1 cup of garbanzo beans has over 14 grams of protein.⁠ ⁠ Like beans, lentils come in several varieties and are also an excellent source of protein. Green, red, yellow, brown or black, lentils offer over 17 grams of protein per cup.⁠ ⁠ You can also include peas & peanuts on this list.⁠ ⁠ Regarding protein quality⁠ ⁠ When proteins are digested they are broken down to provide the body with peptides (small groups of amino acids) and individual amino acids. The nutritional value of protein foods is based on both protein quantity as well as protein quality. Protein quality is determined by the range of amino acids provided by the food, and the overall quality of plant proteins is often dictated by their limiting amino acids.⁠ ⁠ By eating a variety of legumes and other plant-based protein sources such as grains in your everyday diet you can obtain adequate amino acids due to their complementary amino acid profiles.⁠ ⁠ So don't worry about missing any amino acids, focus on eating a wide variety of foods each day.⁠ ⁠ #plantbased #healthy #organic #glutenfree #vegetarian #crueltyfree #vegansofig #health #natural #cleaneating #veganfoodshare #vegan #vegansofinstagram #veganlifestyle #veganism #veganfitness #veganfood #veganpower #vegancommunity #veganlife #whatveganseat #vegangains #dairyfree #veganrecipes #healthyfood #veganbodybuilding #veganforlife #veggie #veganstrong #plantpowered - 6 days ago

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Simple Vegan Meal by @veganfitnesscom⁠
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Tag someone you want to make you this! 😀⁠
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Looking for other easy to prepare recipes then check out our other posts!⁠
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To prepare this;⁠
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Preheat the oven to 400 degrees.⁠
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Toss the artichoke hearts, mushrooms & broccolini with, thyme, salt, and pepper. Lay cut side down onto a baking sheet.⁠
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Bake for about 30 minutes, turning halfway through until the artichokes are golden.⁠
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Crumble the tofu into a pan & sprinkle on some salt, pepper, turmeric & any other spices you enjoy, cook until it starts to crisp up.⁠
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Cooked rice as per package instructions.⁠
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Finally, assemble it also together & it's ready to go!⁠
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Tag us if you try it!⁠
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 #vegan #veganfood #veganfoodshare #plantbased #vegansofig #whatveganseat #healthy #eatclean #glutenfree #food #recipe #cleaneating #cooking #veganlife #vegetarian #healthyfood #govegan #veganrecipes #foodie #veganism #bestofvegan #healthyliving #vegansofinstagram #dairyfree #feedfeed #healthychoices #veganshare #vegansnack #health #vegansnacks

Simple Vegan Meal by @veganfitnesscom ⁠ ⁠ Tag someone you want to make you this! 😀⁠ ⁠ Looking for other easy to prepare recipes then check out our other posts!⁠ ⁠ To prepare this;⁠ ⁠ Preheat the oven to 400 degrees.⁠ ⁠ Toss the artichoke hearts, mushrooms & broccolini with, thyme, salt, and pepper. Lay cut side down onto a baking sheet.⁠ ⁠ Bake for about 30 minutes, turning halfway through until the artichokes are golden.⁠ ⁠ Crumble the tofu into a pan & sprinkle on some salt, pepper, turmeric & any other spices you enjoy, cook until it starts to crisp up.⁠ ⁠ Cooked rice as per package instructions.⁠ ⁠ Finally, assemble it also together & it's ready to go!⁠ ⁠ Tag us if you try it!⁠ ⁠ ⁠ ⁠ ⁠ ⁠ ⁠ ⁠ #vegan #veganfood #veganfoodshare #plantbased #vegansofig #whatveganseat #healthy #eatclean #glutenfree #food #recipe #cleaneating #cooking #veganlife #vegetarian #healthyfood #govegan #veganrecipes #foodie #veganism #bestofvegan #healthyliving #vegansofinstagram #dairyfree #feedfeed #healthychoices #veganshare #vegansnack #health #vegansnacks - 7 days ago

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Shoulder Workout by @veganfitnesscom

Looking for a new shoulder routine to add to your workout?

The deltoid (shoulder) muscles are divided into 3 main parts. The anterior, lateral, and posterior heads, also known as the front, middle, and rear delt. Note that all 3 heads will be activated to an extent during all shoulder exercises. But as made evident in the literature, each head can be emphasized through the use of specific exercises or how you perform them.

The overhead press is an essential compound movement when it comes to shoulder training. This is due to the ability to easily overload it with weight and target all deltoid heads. There are several variations of this exercise, but the dumbbell format allows you to work each side separately and avoid imbalances, but you could also a barbell.

The overhead press has been shown in studies to be the best exercise for the anterior (front) delt development.

Next up is best for lateral (middle) shoulder development, any side raises. This exercise was shown in this study to elicit the highest activation of the mid delt when compared to other common shoulder exercises.

To put more emphasis on the rear delts with reverse cable flyes. Their development is essential for balanced development of the shoulder and long term health of the shoulder. This exercise is going to mainly emphasize the posterior deltoid but will involve various other secondary muscles.

Tag us if you try it!

Sources:
Behren & Buskies - EMG Series - M. Deltoideus, M. Infraspinatus, Supraspinatus and Teres Minor  #vegan #plantbased #vegansofig #vegansofinstagram #veganlifestyle #veganism #veganfitness #veganfood #veganpower #vegancommunity #veganlife #whatveganseat #vegangains #training #veganfitness #healthyfood #veganbodybuilding #veganfit #veganathlete #vegans #veganfoodie #fitvegan #veganforlife #veggielover #food #veganaf #veganlove #fitness #veganstrong #plantpowered

Shoulder Workout by @veganfitnesscom Looking for a new shoulder routine to add to your workout? The deltoid (shoulder) muscles are divided into 3 main parts. The anterior, lateral, and posterior heads, also known as the front, middle, and rear delt. Note that all 3 heads will be activated to an extent during all shoulder exercises. But as made evident in the literature, each head can be emphasized through the use of specific exercises or how you perform them. The overhead press is an essential compound movement when it comes to shoulder training. This is due to the ability to easily overload it with weight and target all deltoid heads. There are several variations of this exercise, but the dumbbell format allows you to work each side separately and avoid imbalances, but you could also a barbell. The overhead press has been shown in studies to be the best exercise for the anterior (front) delt development. Next up is best for lateral (middle) shoulder development, any side raises. This exercise was shown in this study to elicit the highest activation of the mid delt when compared to other common shoulder exercises. To put more emphasis on the rear delts with reverse cable flyes. Their development is essential for balanced development of the shoulder and long term health of the shoulder. This exercise is going to mainly emphasize the posterior deltoid but will involve various other secondary muscles. Tag us if you try it! Sources: Behren & Buskies - EMG Series - M. Deltoideus, M. Infraspinatus, Supraspinatus and Teres Minor #vegan #plantbased #vegansofig #vegansofinstagram #veganlifestyle #veganism #veganfitness #veganfood #veganpower #vegancommunity #veganlife #whatveganseat #vegangains #training #veganfitness #healthyfood #veganbodybuilding #veganfit #veganathlete #vegans #veganfoodie #fitvegan #veganforlife #veggielover #food #veganaf #veganlove #fitness #veganstrong #plantpowered - 7 days ago

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Vegan Nutrition Pyramid by @veganfitnesscom⁠
⁠
A simple guide to consider when you are setting up your diet. Start from the bottom and work upwards. Remember water intake is also vital!⁠
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1️⃣Calories: calories are the foundation, you need to consume adequate calories to meet your needs first. The caloric balance will be what defines your weight gain, reduction or it maintains. If your goal is to lose weight, you will have to consume fewer calories than you use (caloric deficit) and vice versa if you want to increase your weight (caloric surplus). Remember that proteins and carbohydrates have 4 kcal / g and fats 9 kcal / g.⁠
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2️⃣Macronutrients: a balanced ratio of carbs, fat & protein can optimize your result. protein plays the most important role for the purpose of improving body composition, aims to consume around 1.6g per kg/0.7g per lb per day if you are strength training.⁠
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3️⃣ Micronutrients and water: vitamins and minerals play an important role in both your health & training performance. Consume at least 5 servings of fruit & veg per day, with evidence that up to 10 per day is likely better.⁠
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4️⃣ Frequency and distribution: it has been shown that distributing the protein in 4-5 meals a day maximizes muscle protein synthesis (MPS), which would help to increase lean mass gain, but for most people, it’s better to work off your schedule and fit meals in around that.⁠
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5️⃣ Supplements: some are essential on a vegan diet and the main one is b12, we also recommend Omega 3 from algae oil & vitamin d if you’re not exposed to much sunlight, check out @vedgenutrition for more.⁠
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⁠
⁠
⁠
Sources⁠
https://bjsm.bmj.com/content/52/6/376⁠
https://www.ncbi.nlm.nih.gov/pubmed/29497353⁠
https://academic.oup.com/ije/article/46/3/1029/3039477⁠

Vegan Nutrition Pyramid by @veganfitnesscom ⁠ ⁠ A simple guide to consider when you are setting up your diet. Start from the bottom and work upwards. Remember water intake is also vital!⁠ ⁠ 1️⃣Calories: calories are the foundation, you need to consume adequate calories to meet your needs first. The caloric balance will be what defines your weight gain, reduction or it maintains. If your goal is to lose weight, you will have to consume fewer calories than you use (caloric deficit) and vice versa if you want to increase your weight (caloric surplus). Remember that proteins and carbohydrates have 4 kcal / g and fats 9 kcal / g.⁠ ⁠ 2️⃣Macronutrients: a balanced ratio of carbs, fat & protein can optimize your result. protein plays the most important role for the purpose of improving body composition, aims to consume around 1.6g per kg/0.7g per lb per day if you are strength training.⁠ ⁠ 3️⃣ Micronutrients and water: vitamins and minerals play an important role in both your health & training performance. Consume at least 5 servings of fruit & veg per day, with evidence that up to 10 per day is likely better.⁠ ⁠ 4️⃣ Frequency and distribution: it has been shown that distributing the protein in 4-5 meals a day maximizes muscle protein synthesis (MPS), which would help to increase lean mass gain, but for most people, it’s better to work off your schedule and fit meals in around that.⁠ ⁠ 5️⃣ Supplements: some are essential on a vegan diet and the main one is b12, we also recommend Omega 3 from algae oil & vitamin d if you’re not exposed to much sunlight, check out @vedgenutrition for more.⁠ ⁠ ⁠ ⁠ ⁠ Sources⁠ https://bjsm.bmj.com/content/52/6/376⁠ https://www.ncbi.nlm.nih.gov/pubmed/29497353⁠ https://academic.oup.com/ije/article/46/3/1029/3039477⁠ - 9 days ago

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Chickpea Pasta v Regular Pasta⁠
⁠
Have you tried chickpea or other legume-based pasta? Let us know which is your favorite in the comments⁠
⁠
*Two ounces dry pasta is equal to 1/2 cup dry pasta, which comes out to be 1 cup of cooked pasta.⁠
⁠
While all pasta can be healthy, some options are more nutritious than others & chickpea pasta is legitimately an excellent choice. You can prepare a healthy delicious pasta meal in minutes, but also know that you are getting twice the amount of protein & fiber compared to regular wheat-based pasta.⁠
⁠
There are tons of other options too like black bean, edamame & pea-based pasta, with varying amounts of nutrients, but most are similar to chickpea.⁠
⁠
A serving of chickpea pasta has between 30-35 grams total carbs, which is up to 40% less than traditional versions. One cup of cooked wheat-based pasta serving has about 35-45 grams of carbs, so if you’re trying to hit certain macros, with a higher protein, this can be a welcome addition.⁠
⁠
How to Prepare Chickpea Pasta⁠
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Chickpea pasta usually has a shorter cooking time than what you’re used to. You can follow the directions on the box or bag, but in my opinion, chickpea pasta tastes best after boiling for five or six minutes.⁠
⁠
Where to use it⁠
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Chickpea pasta can be subbed in for almost all pasta-based dishes, perfect with a tomato sauce or try it with a creamy cashew-based sauce. It can also be added to a pasta baked or just add fresh veggies plus herbs & spices for a quick filling meal.⁠
⁠
We have some recipes on the page using chickpea pasta so be sure to check them out.⁠
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 #plantbased #healthy #organic #glutenfree #vegetarian #crueltyfree #vegansofig #health #natural #cleaneating #veganfoodshare #love #whatveganseat #veganfood #eatclean #dairyfree #food #healthyfood #foodporn #foodie #paleo #fitness # #vegansofinstagram #nutrition #instafood #veganlife #healthyeating #veganuk #veganfitnesscom

Chickpea Pasta v Regular Pasta⁠ ⁠ Have you tried chickpea or other legume-based pasta? Let us know which is your favorite in the comments⁠ ⁠ *Two ounces dry pasta is equal to 1/2 cup dry pasta, which comes out to be 1 cup of cooked pasta.⁠ ⁠ While all pasta can be healthy, some options are more nutritious than others & chickpea pasta is legitimately an excellent choice. You can prepare a healthy delicious pasta meal in minutes, but also know that you are getting twice the amount of protein & fiber compared to regular wheat-based pasta.⁠ ⁠ There are tons of other options too like black bean, edamame & pea-based pasta, with varying amounts of nutrients, but most are similar to chickpea.⁠ ⁠ A serving of chickpea pasta has between 30-35 grams total carbs, which is up to 40% less than traditional versions. One cup of cooked wheat-based pasta serving has about 35-45 grams of carbs, so if you’re trying to hit certain macros, with a higher protein, this can be a welcome addition.⁠ ⁠ How to Prepare Chickpea Pasta⁠ ⁠ Chickpea pasta usually has a shorter cooking time than what you’re used to. You can follow the directions on the box or bag, but in my opinion, chickpea pasta tastes best after boiling for five or six minutes.⁠ ⁠ Where to use it⁠ ⁠ Chickpea pasta can be subbed in for almost all pasta-based dishes, perfect with a tomato sauce or try it with a creamy cashew-based sauce. It can also be added to a pasta baked or just add fresh veggies plus herbs & spices for a quick filling meal.⁠ ⁠ We have some recipes on the page using chickpea pasta so be sure to check them out.⁠ ⁠ ⁠ ⁠ #plantbased #healthy #organic #glutenfree #vegetarian #crueltyfree #vegansofig #health #natural #cleaneating #veganfoodshare #love #whatveganseat #veganfood #eatclean #dairyfree #food #healthyfood #foodporn #foodie #paleo #fitness # #vegansofinstagram #nutrition #instafood #veganlife #healthyeating #veganuk #veganfitnesscom - 10 days ago

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0
Chest Workout by @veganfitnesscom

Tag someone who loves working chest 😁

Looking for a new chest workout to add to your routine? Swipe through for all the videos.👉 You can include this if you're following a body part split or incorporate as part of your upper body or push day workouts.

What type of split are you following at the minute? Let us know in the comments so we can design some sample program posts on the most popular. That can be an upper/lower split, push/pull/legs, whatever you use.  #vegan #plantbased #vegansofig #vegansofinstagram #veganlifestyle #veganism #veganfitness #veganfood #veganpower #vegancommunity #veganlife #whatveganseat #vegangains #dairyfree #veganrecipes #healthyfood #veganbodybuilding  #workout #motivation #fitfam #fit #gym #fitspo #health #healthy #lifestyle #training #strength #bodybuilding #training

Chest Workout by @veganfitnesscom Tag someone who loves working chest 😁 Looking for a new chest workout to add to your routine? Swipe through for all the videos.👉 You can include this if you're following a body part split or incorporate as part of your upper body or push day workouts. What type of split are you following at the minute? Let us know in the comments so we can design some sample program posts on the most popular. That can be an upper/lower split, push/pull/legs, whatever you use. #vegan #plantbased #vegansofig #vegansofinstagram #veganlifestyle #veganism #veganfitness #veganfood #veganpower #vegancommunity #veganlife #whatveganseat #vegangains #dairyfree #veganrecipes #healthyfood #veganbodybuilding #workout #motivation #fitfam #fit #gym #fitspo #health #healthy #lifestyle #training #strength #bodybuilding #training - 11 days ago

2,868 Likes
53 Comments
1
Vegan Muscle Gain Pyramid by @veganfitnesscom⁠
⁠
Of course, gaining muscle follows the same principles as on a non-vegan diet, training, diet & recovery are the key components, while supplements play a role, but a minor role compared to others. Build from the base up and you’ll hit your targets much quicker!⁠
⁠
Strength training: to generate muscle adaptations it is necessary to have a stimulus from some strength training and progressive overload. Follow a program that focuses on you getting stronger overtime & track your progress, are you lifting more than last year? If so, you are on the right track.⁠
⁠
🔥 Calorie surplus: a positive energy balance positively affects anabolism, muscle protein synthesis, and our training performance. 200-300 kcal above your maintenance calories is an adequate range to optimize muscle development and at the same time minimize fat tissue gain.⁠
⁠
Sleep: rest positively affects our muscle protein synthesis and growth hormone release, important factors to maximize muscle adaptations. A range of 7-9 hours of sleep a day is optimal, but a minimum of 6 hours should be your target if you’re are currently below that.⁠
⁠
Protein: to develop muscle tissue it is necessary that the synthesis of muscle protein is greater than the level of degradation. The necessary amino acids (protein base compounds) to achieve this goal must come from our diet. A meta-analysis released in the British Journal of Sports Medicine 2018 showed with protein supplementation, protein intake at amounts greater than ~1.6 g/kg/day do not further contribute to gains in fat-free mass from people engaged in resistance training.⁠
⁠
Supplements: like protein, creatine, pre-workout can have a positive impact on your training & performance, but it’s important to work up form the base of the pyramid first. ⁠
⁠
Check out @vedgenutrition for all your supplement needs, with more products launching soon.⁠
⁠
⁠
⁠
⁠
⁠
⁠
Morton RW, Murphy KT, McKellar SR, et al A systematic review, meta-analysis, and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults British Journal of Sports Medicine 2018

Vegan Muscle Gain Pyramid by @veganfitnesscom ⁠ ⁠ Of course, gaining muscle follows the same principles as on a non-vegan diet, training, diet & recovery are the key components, while supplements play a role, but a minor role compared to others. Build from the base up and you’ll hit your targets much quicker!⁠ ⁠ Strength training: to generate muscle adaptations it is necessary to have a stimulus from some strength training and progressive overload. Follow a program that focuses on you getting stronger overtime & track your progress, are you lifting more than last year? If so, you are on the right track.⁠ ⁠ 🔥 Calorie surplus: a positive energy balance positively affects anabolism, muscle protein synthesis, and our training performance. 200-300 kcal above your maintenance calories is an adequate range to optimize muscle development and at the same time minimize fat tissue gain.⁠ ⁠ Sleep: rest positively affects our muscle protein synthesis and growth hormone release, important factors to maximize muscle adaptations. A range of 7-9 hours of sleep a day is optimal, but a minimum of 6 hours should be your target if you’re are currently below that.⁠ ⁠ Protein: to develop muscle tissue it is necessary that the synthesis of muscle protein is greater than the level of degradation. The necessary amino acids (protein base compounds) to achieve this goal must come from our diet. A meta-analysis released in the British Journal of Sports Medicine 2018 showed with protein supplementation, protein intake at amounts greater than ~1.6 g/kg/day do not further contribute to gains in fat-free mass from people engaged in resistance training.⁠ ⁠ Supplements: like protein, creatine, pre-workout can have a positive impact on your training & performance, but it’s important to work up form the base of the pyramid first. ⁠ ⁠ Check out @vedgenutrition for all your supplement needs, with more products launching soon.⁠ ⁠ ⁠ ⁠ ⁠ ⁠ ⁠ Morton RW, Murphy KT, McKellar SR, et al A systematic review, meta-analysis, and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults British Journal of Sports Medicine 2018 - 11 days ago

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