Great post by @physiotrition on plant based protein sources and more info below 👇👇
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PLANT BASED PROTEIN 😱
🔥Here are 9 sources of vegan protein (and don't forget Micros 😉)
💪Most people seem to think animal protein is necessary to build muscle due to its complete amino acid profile and higher rates of bioavailability. Fortunately, all plant proteins are complete (McDougall 2002) and that the bioavailability doesn't seem to affect nitrogen balance surprisingly (Hossain et al. 2009). However, combining plant protein sources is probably best to ensure sufficient essential amino acid intake💪
🤔 And just for those who question the muscle building potential of plant protein,
Joy et al. (2013), compared the effects of whey and rice protein supplementation on body composition and performance. After 8 weeks they found no differences between the two groups. Another study comparing pea and whey protein found the same results after 12 weeks (Babault et al. 2015)✅
🔥Finally, Song et al. (2016), carried out a study following 131,000 people and their dietary habits. They concluded that "high animal protein intake was positively associated with cardiovascular mortality and high plant protein intake was inversely associated with all-cause and cardiovascular mortality". Food for thought 🤔
BACK TRAINING FROM @smurray_32
In general, compound exercises that include shoulder extension and/or adduction seem best for stimulating maximal latissimus dorsi. In Lehman’s terms, the lats appears to produce greatest muscle activity during any vertical pulling exercises such as pull-downs/pull-ups as well as during horizontal pulling exercises such as various row variations.
Deadlifts: Though not an essential exercise for back growth, Beggs et al (2011) showed that both a double overhand (pronated) or mixed (one hand pronated, one hand supinated) grip using heavier loads (80%1RM) displayed significantly superior lat activity than lighter loads (60%1RM). Therefore, if you opt to include deadlifts into your training program, heavier loads seem to be superior for overall stimulation vs lighter ones.
Lat pulldowns: Studies have concluded a pronated grip (Lusk et al 2009) brought to the front of the neck (not behind the neck) (Signorile et al 2002) using a “middle grip” of ~1.5 biacromial distance (Andersen et al 2014) be the most optimal in recruiting the lats during a lat pulldown. The addition of a close grip pulldown could also be an effective variation for increasing trap recruitment.
Pullups: Studies have shown both pullups and chin ups to elicit very similar amounts of lat recruitment when relative loads are equal (Doma et al 2013). However, though lat recruitment may be similar, bicep and pec recruitment have shown to be significantly more in chin-ups vs pullups which have greater trap and less bicep recruitment (Youdas et al 2010).
Rows: Though it’s still unclear whether horizontal or vertical pulling exercises display SUPERIOR lat activity, one study by Lehman et al (2005) reported that the seated row displayed significantly greater lat activity than the lat pull-down, especially when retracting the scapula therefore, a row variation is only of benefit in order to optimize your back training.
Practical implications: The lats can be maximised by using heavy loads and a mix of both horizontal and vertical pulling. What exercises you then wish to choose to train this horizontal and vertical pulling ie. cable, db, bb, se
4-Day Workout where you can hit each muscle group 2x per week to maximise your gains by @musclemonsters
This is a variation of an Upper-Lower where we break days up into two categories: Upper Body and Lower Body.
One day is dedicated to strength - this is where we train heavier but perform less total volume. The other day is dedicated to Hypertrophy - this is where we go higher reps and achieve more total volume.
Monday: Upper (strength), Tuesday: Lower (strength), Wednesday: Off, Thursday: Upper (hyper), Friday: Lower (hyper), Sat & Sun: Off
This image depicts the meat of the program. Feel free to add additional work as you see fit. This is simply to be used as an example.
Registration for our Limerick summer tour pop-up with @kbcbankireland on 25 August will go live at 8pm tonight💥We can't wait for this😎
Follow the link in our stories to book but note tickets are limited and are first come first serve🙌🏼 #WellFestSummerTour
One of The old transformation and where is @deano_kearns01 now 😘
25kg down brilliant result Dean #proud to have #clients like that his #weight still dropping and his food intake increased by 2 more so we r on the good way his metabolic rate is increasing and we start building some lean mass while still cutting body fat what you thing guys ..?
Do you struggle to find time for #yoga ?🧘 @juliehydeyoga is here to help with her 7 ways to make time for yoga now live on the blog✨
📲Follow the link in our stories to read🙌🏼 #yogaeverydamnday#WellFestBlog
🧘♀️The brilliant @leetraceylife at our Waterford summer tour pop-up with @kbcbankireland. We can’t wait to practice with Lee again in Limerick on 25 August🤗🙌🏼
❗️Free tickets are released at 8pm this Thursday WellFesters🌟Save the date! Find out more via the link in our bio👌🏼 #WellFestSummerTour in association with @kbcbankireland
Overnight Oats in a new @kilneruk Jar ❤ Funny how the little things make mornings brighter! I use 40g @flahavansuk oats, 1 tbsp @chiabiaseed Chia seeds, 250ml @alpro , 1 scoop of @nuzest_europe vegan protein & dashes of cinnamon, ginger & whatever else I'm feeling or have in the cupboard - often turmeric too! 🌺 Then toppings are the best bit really 😚😚😚 #overnightoats#oatsforbreakfast#oatsinajar#oatssogood#whatsforbreakfast
PHYSIQUE UPDATE⁉️ -
Feeling good and strong even tho im not able to train as much due to shoulder/neck injury..! Getting physio weekly and doing lots of stretching and mobility so hopefully il be back in full swing soon 💪
Also starting pt sessions soon with someone so will be good to be getting trained and pushed by someone else 😬
Calories and macros are sitting at roughly 2100-2200 cals daily/ C-220g/F-60g/P-160g 🙌 ( these are my macros so im not advising anyone else to follow these as everyones body is different😘) -
GOAL for this week is to be consistent with training/mobility work and include healthier choices into my diet including lots of micros and increasing my water intake..! ✅🥦
What are your goals for the week? And if anyone has any questions about calculating your calories/macros don’t hesitate to comment below or slide into my DM’s 💗💕
Tan im wearing is @bperfectcosmetics Ultra dark 🌴
NEW RECIPE with @sadieskitchen.ie 🌺 My Super Summer Salad! 🍀 This is the latest in my recipe series with Sadie's Kitchen delicious Chicken Bone Broth - a tasty super simple Quinoa salad cooked in broth with all the veggies, seeds & greens! 🙆♀️ Plus a lovely little homemade dressing I can't wait for you guys to try! 🌺🌺🌺 Recipe link in my bio for ya 😉😉
To continue the sweet potato theme, how about these super seed-stuffed roasted sweet potatoes with kale and chickpeas🍠😋This tasty recipe by @donalskehan has just landed on the blog🙌🏼
📲Follow the link in our stories
Sweet potato eggs🍳😋A tasty and nutritious brunch or quick mid-week meal from @grainnehealthcoach and @dominicmunnelly’s book @movetrainnourish
📲Find the recipe via the link in our stories🙌🏼 #FoodInspo
Double Chocolate Coconut Muffins made mini + dipped in chocolate.
1/4 cup coconut sugar
1/4 cup honey (or maple syrup)
1 cup unsweetened applesauce
1/2 cup coconut milk yogurt
2 eggs, room temp
1 tsp vanilla extract
1 Tbsp coconut oil, melted
1 1/2 cups whole wheat pastry flour
1 cup cocoa powder
1 tsp baking powder
1/2 tsp baking soda
1/4 tsp salt
1 cup finely shredded unsweetened coconut
2/3 cup mini semi-sweet chocolate chips (optional) + extra for melting/dipping
1. Preheat oven to 350° and spray mini muffin pan with olive oil
2. In medium bowl, mix honey and coconut sugar. Bring your eggs to room temp if needed - place eggs in a glass of warm water for ~10 min
3. While your eggs are warming up, get a large bowl and sift the flour and cocoa powder. Add baking powder, baking soda, and salt and whisk everything together. Stir in shredded coconut and chocolate chips/chunks
4. Return to your medium bowl and add applesauce, yogurt, eggs, and vanilla extract, whisking until totally combined. Make sure to scrape honey/sugar mixture off bottom of bowl before finally adding the melted coconut oil
5. Add wet ingredients to dry and mix until no flour pockets remain
6. Pour batter into muffin pan, filling to the top. Bake at 350° for 17-22 min
7. Place muffin pan on cooling rack and let rest for 10 min. Remove each muffin by loosening edges with a butter knife and gently pulling each one out of the pan
8. Allow muffins to cool on rack for a few minutes before enjoying or allow to cool completely before dipping the tops in melted chocolate 💕
I'm looking for at least 1 more Fully Qualified Personal Trainer to join me in expanding my current fitness community in Malahide. -
Previous experience is an advantage, but you will get full training on all the systems in place. -
Successful candidates must have a passion for helping people alongside a desire for their own training and learning. -
You will be required to take 1-1 PT clients, group PT sessions, Classes and corporate training sessions for companies at their sites outside of the gym. -
Contact me through e-mail only firstname.lastname@example.org