Hey, superstar!
I’m Ines, and I’m all about weightlifting, HIIT, and nutritious plant-based food.
#funkinhealthy is for all the babes out there who 💚 veggies & plant-based food.
Also, for babes who love a good workout and working their a** off at the gym floor &
for all those who wish to incorporate more plant-based food into their diet,
those who think differently, eat differently + lead by example.
Is that you?
Don’t keep your inbox hungry!
Steal NOW my freebie, get creative in the kitchen and strong on the gym floor.
MY PROMISE TO YOU
Healthy, Bold & Finger Licking Good dishes to your fingertips any day of the week and to simplify your journey to a plant-based lifestyle with dishes high in protein that will help you to train as hard as your hero and to reach your fitness & health goals (+ gourmand too!).
PLANT BASED POWER AND MUSCLE BUILDING
Adopting a plant-based diet doesn’t mean sacrificing muscle gain. With smart planning and strategic protein intake, achieving your fitness goals is entirely within reach. It takes a bit of research and meal planning, but the result is a diet that aligns with ethical values and supports muscle development.
The Vegan Protein Strategy
Overcoming the digestibility challenge of plant proteins is key. While they often have lower digestibility due to insoluble fiber, strategic meal planning makes them highly beneficial. A common shortfall in vegan diets is the lack of essential branched-chain amino acids, like leucine, crucial for muscle building. But fear not! By consuming a variety of plant proteins, you can achieve a balanced amino acid profile.
Enhancing Digestibility: Techniques such as soaking, sprouting, and fermenting plant proteins can significantly improve their digestibility. These processes help break down antinutrients and fiber, making the proteins more bioavailable.
Supplemental Support: For those serious about fitness, vegan supplements like BCAA and protein powders (broad beans, pea, hemp, or rice protein) can play a key role in ensuring adequate intake of essential amino acids.
Nutrient Timing: Consuming protein-rich foods or supplements post-workout is essential in vegan diets for effective muscle recovery and growth.
Diverse Protein Sources: In addition to corn and potato protein isolate, incorporate whole food sources like quinoa, buckwheat, hemp seeds, chia seeds, and spirulina, all rich in essential amino acids.
Combining Proteins: Understanding how to pair incomplete proteins, such as rice and beans, can ensure a complete amino acid profile. This doesn’t need to be in one meal but can be achieved throughout the day.
Focus on Lysine: Lysine is another crucial amino acid often limited in vegan diets. Include lysine-rich foods like lentils, black beans, and quinoa to support muscle repair and growth.
Variety and Experimentation: Experimenting with different foods can help you discover what best supports your body and fitness goals.
💚 Eat clean. Feel great. Train dirty. 💪 #funkinhealthy
Why #funkinhealthy?
As an animal lover, I’ve never enjoyed eating meat, and once I learned about the sustainability, carbon footprint, and health benefits of a plant-based diet, I went all-in. The initial months of being vegan were fantastic – I had plenty of energy, improved skin, and a more toned physique. However, I eventually encountered a roadblock. I struggled to maintain muscle mass and noticed some weight gain.
Getting enough protein in my diet became tricky as a weightlifter, so I decided to delve deeper. I completed a vegan nutritionist course and discovered new sources of protein for vegans and vegetarians alike.
My journey led me to explore vegan recipes that are not only rich in protein but also delicious. I uncovered the wonders of spices, beans, nuts, and whole grains, and learned how to prepare them in macronutrient-optimized ways. It’s been an incredible ride!
🎢 By incorporating a variety of these protein-packed ingredients into my recipes, I found the perfect balance to fuel my workouts and support muscle development. Not only did my strength and endurance improve, but my overall well-being also flourished, making me even more passionate about my plant-powered lifestyle.
FUNKIN HEALTHY MANIFESTO
Fuel Up Right: Begin your day with quality food. Prioritize greens and incorporate whole grains, legumes, and nuts.
Caloric Intake: Ensure you’re consuming the right amount of calories for muscle development.
Bulking Up: When bulking, your calorie intake should be slightly above maintenance levels to support muscle growth.
Cutting Down: For cutting phases, aim for a modest caloric deficit to shed fat while preserving muscle.
Protein Power: Target a protein intake of 0.8 to 1.0 grams per pound of body weight daily. This is key for muscle repair and growth.
Consistency is Key: Choose a diet plan that you can stick to consistently. This is crucial for long-term success.
Fruits and Veggies: Aim for at least 5 servings of fruits and vegetables each day. They’re packed with nutrients essential for good health.
Find Your Fitness Passion: Engage in a physical activity you genuinely enjoy. Be it gym workouts, yoga, or HIIT, find what motivates you and stick with it.
Embrace Imperfection: Balance is the key to a sustainable diet. Allow yourself the occasional dietary indulgence. 😉
Home Cooked Over Takeout: Opt for home-cooked meals. When dining out, make nutritious choices.
Health as Wealth: Always remember that your health is your most valuable asset. Invest in it wisely.
Mindful Eating: Practice mindful eating. Enjoy each bite and be fully present during your meals. This not only enhances the eating experience but also helps with portion control.
ARE YOU WITH ME?
Now, with my knowledge and experience in hand, I’m excited to share protein-rich recipes with you. Together, we can thrive on a plant-based diet and embrace a fit and fabulous life! And most importantly, I want to connect with babes like you through delicious, plant-based recipes that make us all stronger.
WHERE TO START? 🌱💪
Here you will find protein-packed and always vegan pre and post-workout recipes perfect for weightlifters & gym bunnies but can be enjoyed by everyone.
From Middle Eastern ancient grain Freekeh with green peas or a Japanese Yakisoba and Miso Glazed Tofu Steak to everyone’s favourite healthy and delicious Pad See Ew – Thai noodles made healthy.
Some recipes are quick and easy to make, while others will take longer to make. If you’re in the mood for something sweet, check out this Chocolate Bar Recipe with Pistachios & Goji Berries or Protein Packed Choco Puds.