Double DB Warm Up
3x
Deadlifts
Lateral jumps over DBs
Squats
Lateral jumps over DBs
Press
Lateral jumps over DBs
Skill
Dips
WOD
12 minute AMRAP
15 dips (rings/ bench/ chair)
6x DB complex (3 deadlifts + 3 hang power cleans)
w/35# m/55#
Core Warm Up
*Coaches choice: run/row/ jump rope
Dead bug complex
Plank complex
Gymnastic isometric holds
Skill
SB G2S/ Squat/ reverse lunges
WOD
Buy in:
3 rounds for time:
20 jump lunges
10 SB ground to shoulder w/50# m/75#
30 double unders
Rest 3 minutes
Game:
3 rounds for time:
12 pull ups/ 30 ring/TRX/ sheet rows
12 SB squats w/50# m/75#
24 mountain climbers
Rest 3 minutes
Cash out:
3 rounds for time:
20 v-ups
10 SB reverse lunges
10 burpees
DONE!
DB Squat Thrust Warm Up
3 squat thrust
10 squats
3 squat thrust
10 DB presses
3 squat thrusts
10 alternating DB rows
3 squat thrusts
10 DB swings
3 squat thrusts
10 Russian twists
Skill
DB thrusters
WOD
For time:
5-10-15-5-20-5-15-10-5
DB thrusters w/35# m/55 & burpees over the DBs
Introduction
Nutrition plays a critical role in optimizing health, enhancing physical performance, and promoting longevity. One of the most debated topics in the fitness and wellness industry is whether a plant-based or animal-based diet is superior for long-term health and exercise performance. Each dietary approach has its advantages, and understanding their impact on the body can help individuals make informed choices.
Coach Ray Traitz has worked with clients following both plant-based and animal-based diets, experimenting with their effects on muscle recovery, endurance, and overall well-being. In this blog, we explore scientific insights, case studies, and expert opinions to provide a comprehensive comparison of these two dietary approaches.
Plant-Based vs. Animal-Based Diets for Longevity and Exercise
Benefits of a Plant-Based Diet
Anti-Inflammatory Properties – Rich in antioxidants, fiber, and phytonutrients that reduce inflammation and promote recovery.
Heart Health – Plant-based diets are linked to lower cholesterol levels and reduced cardiovascular disease risk.
Gut Health – High fiber intake supports digestion and a balanced gut microbiome, which is crucial for overall health and immune function.
Benefits of an Animal-Based Diet
High-Quality Protein – Animal products provide complete proteins with all essential amino acids necessary for muscle repair and growth.
Nutrient Density – Rich in B vitamins, iron, zinc, and omega-3 fatty acids, which support cognitive function and energy production.
Bone and Joint Health – Collagen and calcium from animal sources promote strong bones and connective tissue resilience.
Insights from Leading Scientists
1. Dr. Walter Willett (Harvard T.H. Chan School of Public Health, Nutrition and Longevity Expert)
Heart Disease Prevention – His research indicates that plant-based diets significantly reduce the risk of heart disease due to lower saturated fat intake.
Metabolic Health – Studies show that a well-balanced plant-based diet improves insulin sensitivity, reducing the risk of type 2 diabetes.
Cancer Risk Reduction – Diets rich in plant foods have been linked to lower cancer incidence due to high levels of antioxidants and fiber.
2. Dr. Gabrielle Lyon (Muscle-Centric Medicine and Animal-Based Nutrition Expert)
Muscle Retention – Animal-based diets provide bioavailable protein essential for preserving lean muscle mass as individuals age.
Hormonal Balance – Adequate intake of healthy fats and cholesterol from animal products supports hormone production, including testosterone and estrogen.
Strength and Recovery – Studies show that animal protein enhances muscle protein synthesis and reduces recovery time between workouts.
3. Dr. Valter Longo (USC Longevity Institute, Fasting and Longevity Researcher)
Longevity and Disease Prevention – A primarily plant-based diet with limited animal products can extend lifespan by reducing inflammation and oxidative stress.
Autophagy and Cellular Repair – Periodic fasting combined with plant-based nutrition enhances autophagy, a process that removes damaged cells and supports regeneration.
Cognitive Function – Diets rich in plant-based nutrients, combined with selective animal-based proteins, contribute to improved brain health and neuroprotection.
Case Studies Supporting Plant-Based and Animal-Based Diets
1. Cardiovascular Health Study (Dr. Walter Willett)
A long-term study found that individuals consuming plant-based diets had a 32% lower risk of heart disease compared to those consuming high amounts of red meat and processed foods.
2. Muscle Growth and Aging (Dr. Gabrielle Lyon)
Research on older adults demonstrated that those consuming adequate animal protein maintained 25% more muscle mass than those on lower-protein plant-based diets.
3. Longevity and Fasting (Dr. Valter Longo)
His studies on centenarians revealed that a diet consisting mainly of plant foods with moderate fish and dairy intake contributed to increased lifespan and lower disease rates.
Coach Ray Traitz’s Experience and Approach
Coach Ray has worked with clients on both dietary approaches and has implemented plant-based and animal-based protocols in his own fitness journey. Through experimentation, he has observed that:
Plant-based diets help reduce inflammation and improve endurance for long-distance athletes.
Animal-based diets support muscle growth, recovery, and strength performance.
A balanced approach that integrates both can provide optimal results based on individual goals and metabolic needs.
Why Hire Coach Ray Traitz?
If you're looking to:
Transition to a plant-based or animal-based diet while maximizing your fitness performance.
Customize your nutrition plan to align with longevity and exercise goals.
Optimize muscle growth, recovery, and fat loss with scientifically-backed strategies.
Coach Ray can help guide you toward the most effective nutrition plan for your unique lifestyle and goals.
Contact Coach Ray Today!
For expert coaching on plant-based vs. animal-based diets and their impact on fitness and longevity, email Coach Ray at amrapfitness@hotmail.com.
Conclusion
Both plant-based and animal-based diets offer distinct benefits for longevity and exercise performance. The key is to find a balanced approach that aligns with your body’s needs, fitness goals, and overall health. By working with an experienced professional like Coach Ray, you can tailor your nutrition to maximize results and lead a longer, healthier life.
Warm Up
3 rounds of:
10 mountain climbers
10 super rocks or superman
10 flutter kicks
10 tucks
10 explosive reverse lunges
10 lateral lunges
10 ring rows/ TRX/ sheet
Skill
Push up complex
WOD
5 rounds for time:
6x push up complex (3 push ups + 3 in & outs/ knee tucks)
24 bicycles
25 prisoner step ups