3 Easy Steps on How to Build Muscle on a Vegan Diet
SUMMARY
In this week’s episode of Empowered by Plants, Emily reveals some key tips to take away today on how to gain muscle on a vegan plant-based diet. Emily breaks down a weekly workout routine and what a workout routine should look like for everyone who wants to build muscle, not just vegans. She goes over muscle sculpting, resistance training, and when the best time to workout is. Emily then explains how to prioritize protein and incorporate carbohydrates in your vegan diet plan, how to calculate how much plant-based protein you should consume, and goes over some pre-workout and post-workout guidelines to increase protein synthesis. Finally, Emily explains how to utilize recovery and sleep to optimize muscle sculpting.
Who this Episode is Great For
This episode is not only helpful for vegans that want to build muscle and optimize their workout and diet routines but also provides key takeaways that ANYONE wanting to build muscle should incorporate into their routines. Whether you are vegan or not, you should be prioritizing protein regardless if it is plant-based or not, incorporating my fitness pal to keep track of what's going into your body, and how to optimize recovery time to improve muscle sculpting.
Links and Resources
Click Here to see Emily's Favorite Whole-Food Plant-Based Protein Sources (https://www.instagram.com/tv/B9mz261l_vO/?igshid=pfafouqk931x)
Click here to get Emily's Plant-Based High Protein Vegan Waffle Recipe (https://www.instagram.com/p/CMSP94IF5hw/)
Like what you hear? Leave a review and give us a follow on Spotify (https://open.spotify.com/episode/0wcRqAtpg5qyuckEnrdQyU?si=jGGUpf7dRrKvmHUGD4-5Zw), Apple Podcasts (https://podcasts.apple.com/us/podcast/the-big-4-podcast-industry-pillars-and-mega-acquisitions/id1544310786?i=1000504603316), Google Podcasts (https://podcasts.google.com/feed/aHR0cHM6Ly9mZWVkcy5idXp6c3Byb3V0LmNvbS8xNTQ0NTYzLnJzcw/episode/QnV6enNwcm91dC03MTY3MDA3?sa=X&ved=0CAUQkfYCahcKEwiQrqG50-_uAhUAAAAAHQAAAAAQBw), Stitcher (https://www.stitcher.com/show/the-cast-of-pods/episode/the-big-4-podcast-industry-pillars-and-mega-acquisitions-80640868), iHeartRadio (https://www.iheart.com/podcast/269-the-cast-of-pods-75164284/episode/the-big-4-podcast-industry-pillars-75948471/), or any of your other favorite platforms!
Related episodes:
How to Maximize Your Performance on a Vegan Diet - In this episode, we go over all the ways you can maximize your athletic performance on a vegan diet. Tune in to find out all the tips I give that have helped me and my clients with our input and output in the gym.
Being a Vegan Athlete with Candace Cyrus - In this episode, Emily sits down with Candace Cyrus, who is celebrating 6 months of veganism. They talk all about her transition to eating plant-based and how this transition has immensely improved her health and triathlon training.
Follow or Find us at:
The show:
Click here to watch more episodes of Empowered by Plants (https://daydreamernetwork.com/empowered-by-plants/)
The network:
@daydreamernetwork (https://www.instagram.com/daydreamernetwork/)
https://daydreamernetwork.com (https://daydreamernetwork.com)
16 Mar 2021
Commonly Asked Questions about Going Vegan as an Athlete
Summary
Today, Emily is talking all about plant-based nutrition as an athlete, this topic probably has the most questions and concerns about being vegan. How can you be vegan as an athlete? Or am I already vegan? If I go vegan, am I gonna see strength loss? Am I going to lose endurance on a plant-based diet? Will I lose energy and stamina? Am I actually gonna be able to build muscle on a vegan diet? All of these questions will be addressed today.
Who this Episode is Great For
This episode is not only great for vegan athletes or athletes that are either thinking about going plant-based but is also for vegetarians and even just people who want to reduce their meat intake in general. This episode provides useful information on how to avoid nutrient deficiencies by focusing on the benefits of a plant-based diet rather than the myths surrounding veganism because planned vegetarian/vegan, diets are healthful and nutritionally adequate.
Rate Us!
Like what you hear? Leave a review and give us a follow on Spotify (https://open.spotify.com/episode/0wcRqAtpg5qyuckEnrdQyU?si=jGGUpf7dRrKvmHUGD4-5Zw), Apple Podcasts (https://podcasts.apple.com/us/podcast/the-big-4-podcast-industry-pillars-and-mega-acquisitions/id1544310786?i=1000504603316), Google Podcasts (https://podcasts.google.com/feed/aHR0cHM6Ly9mZWVkcy5idXp6c3Byb3V0LmNvbS8xNTQ0NTYzLnJzcw/episode/QnV6enNwcm91dC03MTY3MDA3?sa=X&ved=0CAUQkfYCahcKEwiQrqG50-_uAhUAAAAAHQAAAAAQBw), Stitcher (https://www.stitcher.com/show/the-cast-of-pods/episode/the-big-4-podcast-industry-pillars-and-mega-acquisitions-80640868), iHeartRadio (https://www.iheart.com/podcast/269-the-cast-of-pods-75164284/episode/the-big-4-podcast-industry-pillars-75948471/), or any of your other favorite platforms!
Follow or Find us at:
The show:
Click here to watch more episodes of Empowered by Plants (https://daydreamernetwork.com/empowered-by-plants/)
The network:
@daydreamernetwork (https://www.instagram.com/daydreamernetwork/)
https://daydreamernetwork.com (https://daydreamernetwork.com/)
4 Mar 2021
Vegan News
In this week's episode of Empowered by Plants, Emily goes over some current events happening in the vegan community. She goes over topics such as what restaurants are now providing vegan options, state governments that are taking action towards reducing meat consumption, a new, black-owned substitute meat brand, and more!
26 Feb 2021
1:1 Coaching Session Live with Mel
Emily hosted a giveaway on her Instagram, @empowertraining_ and the prize was a coaching session with Emily!
Melissa Gerner and Em dive deep into what's holding Mel back from actually seeing muscle definition, getting stronger, and finally feeling good in her skin. They talk through specific workout programming, mindset, and plant-based macro recommendations!
11 Feb 2021
Q&A with Emily Henry
The week, Emily answers YOUR questions in a Q and A special. She goes over beneficial vitamins and supplements for vegans and non-vegans alike, explains how to strengthen your workout routines, and answers some other commonly asked questions about veganism.
4 Feb 2021
FIVE RULES I LIVE BY
On this weeks episode, Emily goes over the 5 rules she lives by to help maintain a healthy lifestyle!
3 Dec 2020
TOP 'RIGHT NOW' HEALTH TIPS DURING COVID
In this bite-sizes 'sassy' little episode, Emily share quick tips to get healthy in the isolation of the pandemic. Enjoy!
12 Nov 2020
HOW TO SURVIVE THE HOLIDAYS AS A VEGAN
Episode 6! Emily share three great tips on how to survive the holidays as a vegan! These tips are tried and true. Emily also offers a very special giveaway offer you don't want to miss, so tune in!
30 Oct 2020
HOW TO STAY MOTIVATED WITH YOUR FITNESS GOALS
In episode 5, Emily Henry gives 5 simple, yet effective tips for staying motivated on your fitness journey. These tips are tried and true! Tune in to learn more and subscribe to this show to stay up to date on all things plant-based fitness.
1 Oct 2020
How to Maximize Your Performance on a Vegan Diet
In this episode, we go over all the ways you can maximize your athletic performance on a vegan diet. Tune in to find out all the tips I give that have helped me and my clients with our input and output in the gym.
3 Sept 2020
Being a Vegan Athlete with Candace Cyrus
In today's episode I sat down with Candace Cyrus, who is celebrating 6 months of veganism. We talk all about her transition to eating plant based and how this transition has immensely improved her health and triathlon training.
26 Aug 2020
My "How & Why" for Going Vegan
In Episode 2 of Empowered by Plants I go into detail about how and why I became vegan. What started as a way to connect with my significant other (and now husband), turned into a lifetime lifestyle change that I will never turn back on. I hope this story empowers you to feel empowered by plants.
18 Aug 2020
FIVE TIPS FOR NEW VEGANS
Welcome to EPISODE ONE of the Empowered by Plants Podcast. In this episode, Emily takes you through her FIVE TIPS FOR NEW VEGANS.
7 Aug 2020
EMPOWERED BY PLANTS INTRO
Vegan fitness expert Emily Henry share everything there is to know about plant-based nutrition, lifestyle and fitness. She promotes healthy living with natural, plant-based foods and teaches you how to excel as an athlete (or an everyday health warrior) on a plant diet.
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