What I Eat In A Day As A Raw Vegan: Full Day Of Eating + Workout!
Summary
TLDRShane Stirling comparte su experiencia como raw vegan, mostrando su rutina diaria de alimentación y ejercicio. Empieza con una smoothie rica en calorías para el entrenamiento, seguido de un post-entrenamiento con piña y una salada con cracker de mostaza y queso de cacahuete para la cena. Discute la importancia de la digestión fácil y la relación entre proteínas y salud, argumentando que su dieta raw vegan lo mantiene energizado y conectado con la realidad.
Takeaways
- 🏋️♂️ El día de Shane comienza con un entrenamiento en el gimnasio y un smoothie pre-entrenamiento.
- 🍌 La base del smoothie pre-entrenamiento son dos plátanos, fechas, maca, semillas de lino, mango congelado y arándanos silvestres.
- 🥤 El smoothie pre-entrenamiento tiene aproximadamente 750 calorías y es una parte importante de su rutina diaria.
- 🏃♂️ Los días de entrenamiento son diferentes a los fines de semana, ya que se centra en diferentes áreas del cuerpo y su alimentación varía en consecuencia.
- 🍍 La comida post-entrenamiento es una fruta con un alto índice glicémico, como el piña, para aprovechar la respuesta insulina y enviar nutrientes a los músculos.
- 🥗 Para el almuerzo, Shane prepara una ensalada verde con verduras frescas, semillas de lino, proteinas de lentejas de agua y maca.
- 🍏 Como snack, apples son una fuente fácil y conveniente de carbohidratos y fibra para mantenerse saciado entre las comidas.
- 🥣 La cena es una combinación de altas calorías y grasas, con una ensalada, galletas sprouted y queso de cacahuete casero.
- 📊 Al final del día, Shane recopila datos sobre su macronutrientes, mostrando una dieta baja en proteína pero equilibrada en carbohidratos y grasas.
- 🌿 La dieta raw vegan propiciamente utilizada por Shane permite una absorción y asimilación naturales de los nutrientes, evitando el aumento de peso.
- 🌱 El estilo de vida raw vegan no solo se centra en la alimentación, sino también en el bienestar general, la vitalidad y la conexión con la realidad que nos rodea.
Q & A
¿Cómo comienza Shane su día en el video?
-Shane comienza su día preparando y tomando una smoothie con dos plátanos, cuatro fechas, dos cucharadas de polvo de maca, dos cucharadas de semilla de lino, una taza de mango congelado, un puñado de arándanos silvestres y una cucharada de polvo de SAE.
¿Cuál es la importancia de la smoothie pre-entrenamiento para Shane?
-La smoothie pre-entrenamiento es importante para Shane porque le proporciona la energía necesaria para su entrenamiento en el gimnasio, ayudando a construir masa muscular y reducir la grasa corporal.
¿Por qué Shane prefiere no seguir un régimen de bajo contenido en proteínas?
-Shane prefiere no seguir un régimen de bajo contenido en proteínas porque ha observado que las dietas alto en proteínas pueden causar enfermedades y pueden estar inflamando el cerebro, y cree que las dietas con una menor比例 de proteína, como la dieta raw vegan, son más saludables y efectivas para el cuerpo.
¿Qué tipo de alimentos Shane elige para su post-entrenamiento?
-Shane elige un pina como su alimento post-entrenamiento debido a que es una fruta con un nivel glycémico alto que impulsa los nutrientes a los músculos aprovechando la respuesta insulina post-entrenamiento.
¿Cuál es la función del ejercicio para Shane?
-El ejercicio tiene una función vital para Shane ya que estimula la metástasis, mejora la digestión, ayuda a mantener la masa muscular y reduce la grasa corporal. Además, también considera que el ejercicio es una herramienta de sanación poderosa que estimula los órganos de eliminación.
¿Qué ingredientes utiliza Shane en su smoothie verde?
-Shane utiliza dos plátanos, dos cucharadas de semilla de lino, una porción de water lentil superfood, una porción de verduras frescas, maca en polvo, cuatro fechas y un poco de hielo para su smoothie verde.
¿Por qué Shane prefiere los alimentos frescos y no procesados?
-Shane prefiere los alimentos frescos y no procesados porque considera que son más fáciles de digerir, no causan obstrucción en el cuerpo y mantienen un buen flujo en el sistema linfático, previniendo la acumulación tóxica y enfermedades como el cáncer.
¿Cuál es la relación de macros que Shane tiene en su dieta al final del día?
-Al final del día, Shane tiene una relación de macros del 23% de grasas, 70% de carbohidratos y 7% de proteínas.
¿Qué es la super comida de water lentil que Shane menciona?
-La super comida de water lentil es una planta que crece en agua dulce y es una fuente de proteína de alta calidad y nutrientes, similar a los productos de superalimentos. Contiene 4 gramos de proteínas por porción y un perfil de aminoácidos completo.
¿Qué es la proporción ideal de omega-3 a omega-6 que Shane busca en su dieta?
-Shane busca mantener una proporción ideal de omega-3 a omega-6 de 3 a 1 o 4 a 1 en su dieta, lo que ayuda a mantener un equilibrio saludable de grasas en el cuerpo y previene la inflamación cerebral.
¿Cuántas calorías y cuántas proteínas consume Shane en un día según el video?
-Shane consume aproximadamente 3000 calorías y 2885 gramos de proteínas en un día según el contenido del video.
¿Qué es la recomendación de Shane sobre la frecuencia de las evacuaciones intestinales en relación con las comidas?
-Shane recomienda que si se come tres veces al día, también se deberían tener tres evacuaciones intestinales al día para mantener un buen funcionamiento del sistema digestivo y evitar la acumulación tóxica.
Outlines
🏋️♂️ Día de entrenamiento con Shake de Frutas
Shane Stirling, el presentador, comparte su rutina diaria en un video de 'lo que como en un día'. Comienza su día con un shake de frutas preparado con bananas, dátiles, polvo de maca, semillas de lino, mango congelado y arándanos silvestres, para un total de 1100 calorías. Shane destaca la importancia de consumir calorías antes y después del ejercicio, y menciona que su dieta es de vegana cruda, lo que le permite comer más calorías sin engordar. Además, discute su experiencia con la idea de 'calorías en, calorías out' y cómo cambió su enfoque una vez que adoptó una dieta cruda.
🍍 Post-entrenamiento con Piña y más
Después de un intenso día de entrenamiento de piernas, Shane disfruta de un postre de piña, una fruta con un alto índice glicémico que ayuda a bombear nutrientes a los músculos. Explica que prefiere consumir alimentos naturales después del ejercicio en lugar de productos procesados como las proteínas en polvo. A pesar de que su dieta es baja en proteínas comparada con las normas de la sociedad, se siente bien y sano. Además, menciona un error en la cuenta de calorías de su shake matutino, corrigiendo la cantidad a 750 calorías.
🥗 Preparación de un Shake Verde con Proteinas
Shane prepara un shake verde para el mediodía, incluyendo verduras frescas, polvo de verduras y semillas de lino para una fuente de proteínas. Destaca el uso de lentejas de agua, un producto local de Florida, como una excelente opción de proteína de alta calidad. El shake incluye 12 gramos de proteína y alrededor de 635 calorías. Shane enfatiza la importancia de una dieta equilibrada y fácil de digerir, que promueve una buena salud y bienestar general.
🥗 Cena con Ensalada, Galletas y Queso de Cashew
Para la cena, Shane opta por una ensalada con una variedad de verduras frescas, galletas de germinación y un queso de cashew casero. Añade una vinagreta de semillas de cáñamo para un toque adicional de sabor. Esta comida es más rica en grasas debido al ejercicio intensivo del día y consta de aproximadamente 900 calorías. Shane reflexiona sobre su ingesta total de calorías y su macronutrición, destacando una relación de 7% de proteína, 23% de grasas y 70% de carbohidratos. Argumenta que su bajo consumo de proteína no afecta negativamente su salud y bienestar.
📊 Resumen Nutricional y Reflexiones Finales
Al final del día, Shane resume su ingesta total de calorías y su balance nutricional. Consumió aproximadamente 2885 calorías con un 7% de proteína, un 23% de grasas y un 70% de carbohidratos. Discute la importancia de una dieta baja en proteína y el equilibrio de grasas omega-3 y omega-6. Shane concluye que su estilo de vida y su dieta cruda vegana le permiten mantenerse energizado, sano y en forma sin engordar, y anima a la audiencia a unirse a la conversación sobre un estilo de vida saludable.
Mindmap
Keywords
💡raw vegan
💡vitalidad
Highlights
Shane Stirling shares his daily raw vegan diet and exercise routine.
He starts his day with a large, calorie-dense smoothie as pre-workout fuel.
Shane emphasizes the importance of consuming enough calories before and after workouts.
He explains how his approach to nutrition changed after adopting a raw vegan diet.
Shane believes that raw food calories don't follow the same 'calories in, calories out' rule as cooked foods.
He shares his post-workout preference for higher glycemic fruits like pineapple to replenish energy.
Shane discusses the benefits of consuming whole food nutrients and avoiding processed protein powders.
He makes a green smoothie as a post-leg workout meal, emphasizing the protein content of greens.
Shane mentions using water lentil superfood, a plant-based protein source, in his smoothies.
He explains the health benefits of a high carbohydrate, low protein diet.
Shane's daily calorie intake is around 3000 calories, which he finds sustainable and energizing.
He argues that the standard protein intake recommended by society may be unhealthy.
Shane's diet has a 4:1 omega-3 to omega-6 ratio, which he considers ideal for brain health.
He shares his bowel movement frequency, suggesting it's healthier due to his raw vegan diet.
Shane invites viewers to engage in a dialogue about raw vegan diets and their benefits.
He concludes by encouraging viewers to subscribe for more information on thriving on a raw vegan diet.
Transcripts
hello good people welcome to raw vegan
rising
my name is Shane Stirling this is a what
I eat in a day video alright I haven't
done one of these in a while I'm happy
and excited to share my day with you all
so you can see how I do my day what I
eat how I live
you know the thought process behind it
the preparation behind it so I have a
good day plan for you guys thanks for
being here
let's get into it so today I am going to
the gym it's a weekday I'm taking my
kids to school and that's definitely a
different kind of day than on a day I
don't work out like say a weekend I
definitely eat a lot less on weekends or
on days that I don't work out so on
workout days I start my day with a
smoothie this is a iced ie
smoothie with two bananas four dates
two tablespoons of maca powder two
tablespoons of flaxseed about a cup of
frozen mango and a little handful of
wild blueberries and a tablespoon of the
SAE powder so this is one quart and
there's a little bit left in there take
a sip of this
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this is my pre-workout smoothie and I'll
show you in the kitchen inside that
whole quart
and then I have about that much left so
today it's about a quart to half
I literally just woke up popped out of
bed make my smile to self a smoothie
make my kids food and lunch for school
everybody's getting dressed this movie
right here totals 1,100 calories so far
okay which is about right I usually try
to get a thousand calories before
workout and probably a thousand calories
after my workout which we'll see I'm off
it's about 7:30 in the morning right now
and I'll be back the next time I'm ready
to eat something glad you're along for
this ride it'll be fun
so I just dropped my kids off at school
and I'm here arrived at the gym ready
for my workout today is leg day so I'm
gonna focus on all leg exercises but I
really wanted to just say that I've I
haven't tracked calories in about a year
and a half I used to track calories a
lot years ago and I was learning about
fitness and I would try to get lean and
I would track my calories so that I
could decrease my calories you know
because of the whole calorie and calorie
out thing so I'd decreased my calories
but then I would lose a lot of muscle
mass and I would just get skinny when I
would cut calories and I it took me
years and years to even try to figure
out how to lose weight effectively and
get lean by tracking calories but when I
went raw vegan the calories in calories
out thing really went out the window
I've never experienced anything like it
and if you told me that calories in
calories out didn't apply to raw food I
wouldn't have believed it in a million
years I never would have believed it
it's only since my personal experience
that I can definitively say that raw
food does not have the same calories and
calories out of fact you can eat more
raw food calories and not gain weight
you can eat more raw food calories and
not exercise even and not gain weight
but when you do eat more raw food
calories you stimulate the metabolism so
that then
not only can you workout which helps
build muscle mass which helps reduce
body fat but then you know you're just
keeping your your your muscle mass on
because you have calories so just in
terms of body composition in terms of
you know fuel for working out it's ideal
it's the best case scenario I've ever
found it's really cool so I don't track
calories anymore but today I'll track
calories just so we can see a total and
some of the macros at the end of the day
I'll be interesting to see how much
carbs fats and proteins and I don't do
this very often so we will take a look
alright I'm off to the gym
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just leaving the gym now probably put in
what hour in ten minutes I think or so
hour in 15 minutes all leg exercises
it's good when I focus on legs that's
all I do is legs I just make sure that I
get as much energy into those legs as
possible as much weight as possible
because the legs are huge muscles in the
body and they need a lot of weight so
that's what I do and it's hard the legs
are the hardest day legs are hard
because when you fill those like muscles
up with blood you get out of breath and
it feels hard but it's the best it's the
best thing to do is to put your body
under load like that and get blood
pumping through the muscles and blood
pumping through the body it stimulates
hormones stimulates digestion stimulates
the skin and the organs of elimination
that's what really what it is you know
exercise really stimulates the organs of
elimination powerful healing tool so I
just cut myself up a pineapple this was
a whole pineapple and this is my
post-workout meal I really like
pineapple for post-workout because it's
a higher glycemic fruit and it drives
the nutrients into the muscles because
there's an insulin response so the only
time that I want an insulin response in
my day is just post-workout because that
insulin carries the nutrients to the
muscles and so the role of insulin is to
bring the nutrients into the cells so
today it's pineapple this is an entire
pineapple about 750 grams
it's about 375 calories and I made a
mistake my smoothie that I had
pre-workout wasn't 1,100 calories I had
entered something wrong and
meter just goes to show I'm so out of
practice of counting calories I haven't
done chronometer in a year and a half so
I entered something as ounces instead of
teaspoons so it wasn't 1100 it was 750
calories so with this now I'm at about
1100 calories for the day so that makes
a lot more sense pre-workout and
post-workout 1100 calories packing in
calories right around my workouts really
helps me to stay just energized and not
feel hungry or run down or depleted and
I'll tell you I mean I worked out hard
today and I will not feel depleted or
hungry and I'll get hungry later
which you know you'll see but it feels
doable and it feels natural and it feels
great and I'll tell you when you stay on
the fruits like pineapple and don't have
you know rice and protein powder and
chicken and all the things that people
eat for workouts it just makes your body
feel so phenomenally good I don't care
what anyone says I don't care what any
of the fitness industry baloney says you
can build muscle on fruit by putting
your body under load and working out
hard you know and it just feels so much
better and it's not just working out on
fruit you know there's obviously fats
and proteins in there too so we'll look
at the macros at the end of the day
that's that's tracked in chronometer too
so yeah we'll see what the what the what
the macros are I know it's lower protein
because I'm not doing protein powder
today I mean I have done protein powders
like a round workouts and it just it
just doesn't feel good and it gives me
in digestion usually there's some sort
of I mean because my diet is so clean
and so fresh like fresh fruits and
vegetables and nuts and seeds it just
doesn't feel right to put the processed
protein powders in me so I over time I
just weaned off of that stuff and just
let it be what it is so my pro my diet
is fairly low protein
I haven't tracked in a year and a half
like I said but I'm not interested in
tracking but for this video it'll be
interesting
we'll see ok it's 2 o'clock in the
afternoon and I'm gonna make myself
another smoothie this time I'm gonna
make myself a green smoothie I got some
fresh greens and I got some green
powders and I'm gonna do a green
smoothie because I did a leg workout
today and I'm gonna make sure I get some
proteins in the greens and in the green
powders for this smoothie so I just
thought I would show you what I'm gonna
do here because one of my favorite
things is to make green smoothies for
protein and it's just such a powerful
powerful way to get nutrients and
nutrition and it's also so easy on the
digestion it's just amazing to have
smoothies to keep the body you know
unburdened by the food I'm gonna put two
bananas in there okay to start and this
is my flaxseed I'm gonna put some flax
in
usually about 2 tablespoon tablespoon or
2 this smoothie I'm gonna put in this
this is one of my favorite products
right here the water lentil superfood
now I don't know if you guys know about
the water lentil this is grown in
Florida it's grown in freshwater and
it's a small flowering plant plant
that's grown on the surface of
freshwater they contain both high
quality protein and nutrients of a
superfood your your pro I'm proud to
grow and sell this fantastic plant so
yeah this is just a really high-quality
tastes great high-end protein I really
love it and yes a look in one scoop we
have 4 grams of protein you can see
there so 4 grams of protein in one scoop
is fantastic here is an amino acid
profile you know this has all the BCAAs
leucine lysine it's just a great profile
of amino acid and its really nice that
it's listed on there so this is a whole
food product and it can be used like a
protein powder so here's the scoop check
this out
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so here's the scoop it's a small scoop
you know so let's put in 1 2
huh b3 let's put in three scoops of the
green water lentil now 3 times 4 that's
12 grams of protein in there already I'm
gonna put in some fresh greens and full
of fresh greens this is this is super
greens it's basically like baby Swiss
chard arugula spinach and talked to so I
don't know what that one is
and I I do like adding the maca powder
this is my maca powder actually maybe
I'll add a little maca to this one
probably like a tablespoon or so I had
to go get some dates out of the cabinet
and these are the medjool dates
these are nice big fat ones as you can
see take the seeds out
dates are my favorite because they are
just so much energy they're high in
minerals they're just a fantastic food
especially in smoothies they're great
for calories adding calories you know
for on days you're working out when you
need need the energy so I'm gonna put
four large dates in there also going to
add some ice I think this one because
it's got so much grains in it I'm gonna
add a little extra water so a little
extra ice to make it the right
consistency
okay now I'm gonna add some water to
this
okay blended that up pour it into my
courtyard here
that's a powerful green smoothie right
there
so I'm sitting down with my green
smoothie and this one has about 635
calories or so in it and I'm gonna
guesstimate like 15 grams of protein I
put it in chronometer but we'll look at
it all at the end of the day it's nice
to have protein after a leg workout
because I've the biggest muscle groups
in the body so yeah and I've been really
like in the water lentil like I said and
what's interesting is that real source
the company that makes that water lentil
they sent me a jar to try and I had
never heard of it never thought twice
about it
but I started putting it in my smoothies
and actually it's my preferred green
powder of all the ones that I've tried I
just I really like it and so I thought I
would share that with you I've been
looking forward to sharing it and
actually they gave me a discount code
20% off if you go into the description
there will be a link you can go check it
out for yourself and get a discount if
you'd like so check out the water lentil
and yeah I'm gonna just enjoy this
smoothie now I'm sitting in my backyard
where I'm sitting under the umbrella
it's a nice day out it's a little
overcast today but it's still fairly
warm the end of May
and the thing is is that you know the
smoothies just really make the digestion
easy like I was saying and it's not a
burden on your body to get all that in
if you eat 15 grams of protein in grains
legumes you know animal products it's in
a massive amount of burden for the body
so the green powders like this and just
the natural Whole Foods are so easy to
digest it creates no obstruction it's
fast bowel transit time keeps that
lymphatic system flowing so you don't
get toxic build-up so you don't get
diseases like cancers and things you
know so this is the way you can get your
nutrition in your protein and not get
sick you know because the complex
proteins make us sick so I'm about to go
out and do some errands my wife needed
me to go out and do some things for her
I'm gonna be out for about an hour so I
cut up some apples this is three apples
cut up which is about 300 calories or so
and maybe this will tide me over till
dinner probably so yeah always good to
have apples around I love apples I
always snack on apples so I'm gonna go
do some errands and I'll be back it's 7
o'clock I am gonna have some dinner I
made myself a salad and I have some
sprouted crackers and some cashew cheese
that I made so this is a higher fat meal
as you can see here those are sprouted
crackers from a brand named Lydia's
which is local here where I live and
then this is my salad just a normal
salad about a whole head of greens in
there and then just a little bit of
seeds on there you know just cabbage
carrots cucumber in that one kind of a
normal salad and then these are the
sprouted the sprouted crackers that I
have these are Italian herb Lidia's is
local here in my area in Northern
California all local all raw everything
she does is raw and sprouted so I don't
normally do a lot of packaged stuff but
it's fun once in a while and I'm gonna
have some of these because I'm doing a
little bit higher fat today for because
of my workout
generally I try to keep the fats a
little bit higher so yeah this is this
is good and then I made this is a hemp
seed dressing the hemp seed dressing is
mostly apple cider vinegar and lemon
juice with some seasoning and at 1
tablespoon of hemp seeds in there and
one date blend it up with some water and
it's pretty good so this whole meal is
about 900 calories or so I think I put
it in chronometer and it's higher fat so
this is gonna adjust my macros for the
day we'll look at that at the end of the
day but yeah it's like it's a high
calorie meal so I think it's gonna bring
my calories up to close to 3,000 for the
day ok it's the end of the day it's like
8:30 I'm not gonna have any more food
I'm in my office so let's recap a little
bit ok so I had 20 885 calories today
23% fat 70% carbohydrates 7% protein and
yeah 7% protein is low in our society
standards but my god that protein diets
are making people sick you know I
watched this video on YouTube yesterday
that was this like thousand pound man
who hadn't left his house in years and
he was being monitored by doctors and
they they had put him on this weight
loss calorie restriction right and he
was down to like 500 pounds and he's
laying there 500 pounds eating cheese
processed cheese like out of a bag or
something he's saying I gotta get my
protein got to get my protein you know
and that kind of sums up the attitude we
have about protein that we we have to
get protein even though it's making us
sick so I don't know where this comes
from according to John Robbins and
healthy at 100 the longest-lived
cultures eat about 10 percent protein
which is consistent with 80/10/10 and
the high carbohydrate low fat raw vegan
diet you know which is which is low
protein
and really the the healthiest people on
the planet do have a lower protein so we
can see this proven over and over again
so I like my protein intake where I had
it today I mean today was a pretty good
day of eating and also the omega-3 to
omega-6 ratio according to chronometer
was like 3 to 1 or 4 to 1 which is ideal
ratio because most people are eating all
these polyunsaturated fats which are the
omega-6 fats which are way out of
balance with the omega-3s and then we
get inflammation in the brain and so
there's been studies and links with high
polyunsaturated fats and brain
inflammation so we need those omega-3s
too I'll set that so I was at like 4 to
1 omega-3 to omega-6 which is from
having you know nuts and seeds so it's
naturally in the raw vegan diet to have
the healthy fat balance which keeps our
you know our brain health good and keeps
us in good mood positive attitude no
depression and no inflammation also
3,000 calories approximately 2885 today
but you know I'm not gaining weight if I
eat 2800 calories of rice and chicken
and pasta and you know cookies and
cereal and oatmeal and stuff I would
blow up like a balloon
I would gain so much weight on that many
calories but I don't gain weight on the
raw food calories it just like just goes
into my body it's completely naturally
absorbed and assimilated and utilized by
cells for energy and you know where all
that goes goes into my energy goes into
like the spark in my mind so I can
connect with the reality around me and
be vibrant and be connected and be
present you know that's what it does and
I wanted to mention bowel movements most
people are having like one bowel
movement a day but they eat three times
a day if we're eating three times a day
we should be having three bowel
movements a day so my my bowel movements
are consistent with that because I'm a
raw vegan so
a good summary to my day I wanted to
thank you for being on this video thanks
for being here with me I hope it was
helpful for someone to see a glimpse
into how a raw vegan can eat and
experience vitality and exercise so give
this video a thumbs up please leave a
comment I'd love to hear your thoughts
on this topic let's have a dialogue
let's talk about it and subscribe to my
channel raw vegan rising for more
informative information like this on how
to be a raw vegan how to thrive on raw
vegan foods and how we can show up in
our life the best we possibly can that's
what it's all about being in service
showing up being present making the
world a better place so thank you so
much for being here I will see you in
the next one
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you
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