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How much protein does someone following a plant based diet need? What about athletes?

This article will discuss the optimal protein intake for different…

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  • Diet
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  • Nutrition
  • Supplementation

Omega 3 Intake in a Plant-based Diet

Omega 3’s are a type of fatty acid found as…

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What’s the science say about soy?

Soy has been a food surrounded with controversial claims over…

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How much protein does someone following a plant based diet need? What about athletes?

Ryan Rakes October 6, 2019 No Comments

This article will discuss the optimal protein intake for different types of athletes and methods to maximize performance for the plant-based athlete, in particular.

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Diet, Fitness, Nutrition, Supplementation

Omega 3 Intake in a Plant-based Diet

Ryan Rakes October 3, 2019 No Comments

Omega 3’s are a type of fatty acid found as certain sources of polyunsaturated fat. These are considered essential fats […]

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Diet, Fitness, Nutrition

What’s the science say about soy?

Ryan Rakes September 25, 2018 No Comments

Soy has been a food surrounded with controversial claims over the past several decades and has now become one of […]

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😤 Friendy neighborhood natty vegan
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🌱💪 Aethix Fitness
⬇️ Check the link for my free training programs, vegan meal plan generator and more!

Ryan Rakes 🌱💪
☀️ Summertime is for delicious veggie burgers! ☀️ Summertime is for delicious veggie burgers! 🙌 Grilled up this double @bocaburger special yesterday and topped it with some spicy pickles, tomatoes, lettuce, hot sauce, a bit of avocado spread on the bun and a few potato chips for the crisp! About 400 calories and 30 grams of protein here! 💪 ➖ ❓What’s your favorite veggie burger to grill up lately?🤔
Huevos Rancheros-Style Sweet Potato Tofu Scramble Huevos Rancheros-Style Sweet Potato Tofu Scramble 😳🙌 ➖ 🔥 Quick and easy, high protein and healthy breakfast! What more could you want to start your day off right?! This meal is about 450-500 calories with 30 grams of protein and TONS of micronutrients from the sweet potato, black beans and veggies! The sweet potato in this recipe ALONE has over 1000% the daily RDI of Vitamin A, 25% potassium, and is loaded with B vitamins, magnesium, manganese and zinc as welll! You should be eating sweet potato for the health benefits often if you aren’t already! 🙏 🙌 INGREDIENTS 🙌 1️⃣ 8 oz Air Fried Sweet Potato 2️⃣ 2 Servings (164 g) Extra Firm Tofu 3️⃣ 1 Serving (~100g) Black Beans 4️⃣ 100 g Sliced Green Pepper 5️⃣ 1/4 cup Diced Onion 6️⃣ 100 g Broccoli, Spinach and/or Mushrooms 7️⃣ 2 TBSP Salsa⬇️ ‼️ Add the tofu to a non-stick pan and crush it up with the back of a fork to scramble it. Add turmeric, black pepper, garlic and black Himalayan sea salt to give it an “egg” flavor. Add the air fried sweet potato, black beans, pepper, onion and veggies and sauté everything together with some cumin, garlic powder, pepper and a bit of chili powder. Once cooked well, plate it and top with salsa. Hot sauce and nutritional yeast are a nice touch on top too. Quick, easy, healthy, high in protein and extremely delicious! What’s your favorite healthy breakfast?! 💪
Had the pleasure of chatting with 72 KG vegan powe Had the pleasure of chatting with 72 KG vegan powerlifter Annah Jamison AKA @bananalifts about nutrition, programming for powerlifting, home workouts during lockdown, supplementation, vegan protein, advocating for social causes and much, much more! Annah is incredibly strong and built most of her strength on a plant based diet. Her best lifts in competition are 145 kg(319 lbs) squat, 85 kg(187 lbs) bench and 182.5 kg(402 lbs) deadlift at 157 lbs bodyweight. Click the link in my bio to watch the full video on YouTube with timestamps in the description!
CHEST TRAINING TIPS 🙌 ➖ 1️⃣ Compound ches CHEST TRAINING TIPS 🙌 ➖ 1️⃣ Compound chest movements should be your bread and (Earth Balance 😂) butter! Focus on proper form with bench press, incline bench, weighted push ups and/or weighted dips. Retract the scapula for bench press and push your chest up - this will not only keep your shoulders safe but engage the pecs more as well. Focus on progressive overload over time with these lifts! Getting stronger on these lifts WILL result in a bigger chest and bigger upper body in general! 🔥 2️⃣ Increase chest training weekly frequency and volume and experiment with different rep ranges! Make sure you’re training your chest at LEAST twice per week! Muscle protein synthesis from resistance training stays elevated for 24-72 hours post workout which means you are not maximizing that muscles growth potential if you are not training it at least twice per week! Add more weekly training volume by adding sets over time for stubborn body parts to help overcome plateaus as well! Sets should consist of 5 reps or above for compound movements to maximize hypertrophy - I would recommend a lower rep (5-8) and higher rep day (8-12) for compound movements. 👌 3️⃣ Include isolation exercise after the main compound lifts for more experienced lifters. Newer lifters shouldn’t worry about this - just focus on bringing up the compound lifts. However, if your pecs are very stubborn, adding an isolation movement may help with targeting the muscle more and increasing muscle activation via the “mind-muscle connection”, which actually isn’t just bro science! Try machine, cable or dumbbell pec flies (some research shows the weighted stretch from these movements may also be beneficial!) Isolation movements should be trained in the 8-20 rep range!
Me at the grocery store noticing that there’s a Me at the grocery store noticing that there’s a 50% off sale on the extra firm tofu 😳👌
Just uploaded the 60 second recipe video to my You Just uploaded the 60 second recipe video to my YouTube for the Vegan Protein French Toast that I make! This is one of my favorite post-workout meals and it’s super quick and easy! Link to the video is in my bio. Step-by-step instructions are in the description of the video too. If you haven’t already, please subscribe there and share to anyone who might enjoy, it helps a lot! 😊
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