The Vegan Fitness Academy

The Vegan Fitness Academy Sam Turner | Vegan Nutritionist & Fitness Coach
🌿Vegan For The Animals & Planet
💪Helping Vegans & Aspiring Vegans Build Muscle, Loss Fat!

Sam Turner - Vegan Personal Trainer
I help vegans lose body fat & build muscle
without second-guessing food or training 🌱
Calm, evidence-based coaching that sticks
👇 Get Your High-Protein Vegan Meals Here 👇
https://www.canva.com/design/DAG9EPj03J4/b5Dp DM For More Information!

28/07/2026

Running on pure motivation alone won’t work. Make your life easier and build some structure.

Ever wondered why the plan that worked so well on Monday falls apart by the weekend?

It’s not you. It’s that you’re relying on feeling ready every single day.
Structure means the decision’s already made. No negotiating with yourself at 6pm.

Comment STRUCTURE and I’ll send you the exact framework. 👇

27/07/2026

Step three to never eating boring healthy food again. Acid. If something tastes almost right - this is always why.

Acid does not add flavour. It reveals what is already there. One drop of red wine vinegar in a finished soup. Something shifted. Every flavour suddenly made sense. The vinegar unlocked it. If your food tastes flat - it needs acid. Not more salt.

Apple cider vinegar improves insulin sensitivity and may help restore glycogen after training. Lemon juice significantly increases iron absorption from plant foods. Sauerkraut supports gut microbiome diversity linked to immune function and recovery. Your cooking acids are training tools.

Two types. Never confuse them. Cooking acids - balsamic, wine, tomato - go in early. Garnishing acids - lemon, lime, rice vinegar - go on at the last second. Squeezing lemon ten minutes early is the same as not squeezing it at all.

Three rules. Acid dulls green - dress salads at the table. Acid keeps reds vivid - add vinegar to beetroot early. Acid firms legumes - cook onions before adding tomatoes. You have probably been doing that wrong for years.

Your acid toolkit.

Lemon and lime - last second, always fresh.
Apple cider vinegar - dressings, marinades, diluted in water after training.
Red wine vinegar - braises and dressings.
Rice wine vinegar - lightest and brightest. Asian cooking.
White wine vinegar - clean acid, no colour. The invisible acid.
Balsamic - spike with red wine vinegar to sharpen it.
Mustard - acid plus heat plus emulsification. One teaspoon and your vinaigrette never separates.
Sauerkraut - fermented acid. Stir in at the end. Stop ignoring it.
Henderson’s Relish - Sheffield’s vegan Worcestershire. Every person who discovers it wonders where it has been their whole life.

Step three done. Step four coming. Umami.

DM me MEALS for quick high protein vegan meals under ten minutes. 🌱

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22/07/2026

Step one to never eating boring healthy food again. Salt. You do not need to be scared of it.

Salt does not make food salty. It makes every ingredient taste more like itself. Get this right and every meal gets better immediately.

Every salt worth knowing and what to do with it.

🗑️ THROW OUT
Table salt - iodine makes it taste metallic. Throw it out.

🧂 FOR COOKING
Fine sea salt - add early, seasons from the inside out.
Pink Himalayan - mildly mineral, works the same way.

✨ FOR FINISHING
Maldon flakes - light crunch, finished dishes only. Never in a pot of water.
Fleur de sel - premium finishing salt. Subtly briny, slightly sweet.

🥚 THE ONE MOST VEGANS HAVE NEVER HEARD OF
Kala Namak (black salt) - volcanic salt packed with sulphur compounds that make food taste like eggs. Life changing for tofu scramble and vegan egg dishes.

🔥 SPECIALIST
Smoked salt - smoky depth without any smoking technique.
Celery salt - aromatic, brilliant in spice rubs and bloody marys.

💧 LIQUID SALTS
Light soy - salt plus depth.

Dark soy - colour, caramel, depth.

Kecap manis - salt plus sweetness plus gloss.

Vegan fish sauce - the secret weapon. A few drops and something changes that you cannot identify but cannot miss.

Marmite - the most intense savoury salt in any vegan kitchen.

Henderson’s Relish - vegan Worcestershire. Salt plus acid plus depth.

77% of sodium intake comes from processed food, not home cooking. Season your whole food properly and stop being scared of it.

📚 Mattes and Donnelly, Journal of the American College of Nutrition, 1991. pubmed.ncbi.nlm.nih.gov/1910064

Step two coming. Fat.

DM me MEALS for quick high protein vegan meals under 10 minutes. 🌱

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21/07/2026

🌱 Never eat boring healthy food again. 🌱

Six cooking essentials. That is all it takes.

🌱 Salt. Fat. Acid. Umami. Herbs & Spices. Heat. 🌱

Most people eating for fat loss or muscle building think healthy food has to taste like punishment. It does not. It just means your kitchen is missing the right things.

These six elements are what professional chefs use to make food taste incredible. They work just as well in a vegan kitchen. Actually better, because plant-based ingredients respond to these principles in ways most people have never explored.

Six reels coming. One for each element. Every one packed with the specific products I actually use and exactly how to apply them.

Follow so you do not miss them. And save this post, the series is going to change how you cook permanently.

DM me “MEALS” for 3 of my favourite free 10 minute easy cook recipes.

Inspiration from Salt, Fat, Acid, Heat by Samin Nosrat

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14/07/2026

If you live in the UK and you are not supplementing vitamin D right now, you are probably deficient.

Nearly 1 in 5 UK adults have low vitamin D levels. Half the population is below the optimal range. And from October to March the sun in the UK is not strong enough to produce any vitamin D in your skin at all. None. The angle of the earth means the UVB rays never reach you. You are sitting in a country that cannot give you the vitamin you need for half the year.

The NHS recommends everyone in the UK takes 10 micrograms of vitamin D daily from October to March. Not a vegan recommendation. That is for everyone.

Now here is the one most vegans do not know.

Most vitamin D3 supplements are made from sheep’s wool. Not a joke. D3 is extracted from lanolin, a waxy grease from sheep’s fleece. The label just says vitamin D3. No mention of sheep. No mention of lanolin. Labelling law does not require it. You can be buying a sheep-derived supplement and have absolutely no idea.

Here is what to look for.

And here is why it matters for your training. Vitamin D is essential for calcium absorption. Calcium triggers every single muscle contraction. Low vitamin D means impaired calcium absorption means weaker contractions. Your output drops before you understand why. Low vitamin D is also linked to reduced testosterone, slower recovery, and reduced athletic performance.

This is not just a vegan issue. It is a UK issue. But if you are vegan and not checking your labels, you are likely deficient and unknowingly buying an animal product.

Lichen D3. 10 micrograms. Every day. October to April minimum. Year round if you train seriously. 🌱

Comment PROTEIN for my free high protein recipe book.

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13/07/2026

Meat eaters get their B12 from supplements. They just do not know it.

B12 is made by bacteria in the soil. Not by animals. Not by meat. Animals raised for food are injected with B12 supplements because modern farming has stripped it from the soil. They cannot get enough naturally. So the industry supplements them. And then people eat the animals and call it a natural source of B12.

You are one step away from just taking the supplement yourself. So take it.

Cyanocobalamin or methylcobalamin. Either works. 250 micrograms daily. With food. In the morning. Get your levels checked once a year. That is the entire protocol.

Now here is what low B12 actually does in the gym. Your red blood cells need B12 to form properly. No B12 means less oxygen delivery to your working muscles mid-session. Heavy lifts. Slow recovery. Most people blame the programme. Check your B12 first.

And the one nobody talks about. B12 maintains the myelin sheath around your nerve fibres. The insulation around the wires that fire your muscles. Without enough of it nerve signals slow down. Your muscles fire slower. Your coordination drops. You feel it in the gym months before you notice it anywhere else in your life.

This applies to everyone. Not just vegans. Modern food systems have stripped B12 from the soil. Vegan or not, monitor your B12.

One tablet. 250 micrograms. Every morning. The animals were always just the middleman. Cut them out. 🌱

Comment PROTEIN for my free plant protein PDF.

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I added this to one of my client’s weekly meal plans and he messaged me saying he could eat it forever. So I thought I w...
07/07/2026

I added this to one of my client’s weekly meal plans and he messaged me saying he could eat it forever. So I thought I would share it with you all.

Smoky Harissa Tofu Wrap. 35g of protein. 513 calories. 15 minutes.

Crispy tofu strips glazed in smoky harissa, soy, and lemon. Wrapped up with crunchy fresh vegetables and a creamy garlic yoghurt sauce. It is the kind of meal that feels like a proper treat and still fits perfectly into your day.

This is what I love most about plant-based cooking. It does not have to be complicated or boring to be good for you. Sometimes the best meals are the ones that take 15 minutes and make a client message you saying they want to eat it every single day.

If you are vegan and you still think healthy eating means bland food, this wrap would like a word.

Full recipe is in my free vegan recipe book alongside loads of other high protein plant-based meals built for real people with real lives.

Comment RECIPE and I will send it straight to you. 🌱

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🐑 Lamb - killed at 6 months. Lives 15 years. Castrated without anaesthetic. Never sees its second season.🐷 Pig - killed ...
02/07/2026

🐑 Lamb - killed at 6 months. Lives 15 years. Castrated without anaesthetic. Never sees its second season.

🐷 Pig - killed at 6 months. Lives 12 years. As intelligent as a dog. Spent its life on concrete unable to turn around.

🐄 Male dairy calf - killed at birth. Could have lived 18 years. Removed from his mother within hours. A byproduct of your morning coffee.

🐄 Beef cow - killed at 18 months. Lives 18 years. Spends its life in a feedlot standing in its own waste.

🐣 Male chick - killed at birth. Could have lived 8 years. Ground alive or gassed. 40 million every year in the UK alone. Including free range farms.

🐰 Rabbit - killed at 8 weeks. Lives 12 years. Wire cage. No burrowing. No running. Nothing.

🐔 Broiler chicken - killed at 6 weeks. Lives 8 years. Grows so fast its legs cannot support its own weight.

🐟 Farmed salmon - killed at 2 years. Lives 8 years. Sea lice. Antibiotics. Overcrowded cages. Never swims freely.

Zero cholesterol in plants. Zero carcinogens. Zero animals killed.

Lentils 50p. Chickpeas 50p. Tofu £1.50. TVP £1.50. Tempeh £2.50. Plant milks £1.

The alternatives exist. They are cheaper. Nothing dies for them.

Comment GUIDE for my free Beginners Guide to Veganism PDF. 🌱

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30/06/2026

Want a copy of my Beginners Guide to Veganism? 🌱
Comment “VEGAN” and it’s yours.

If you are trying to go vegan or fully plant-based but you are still getting those little nagging cravings for meat, trust me, most of the time it is not actually meat you are craving. It is meaty.

Fortunately we live in an age today where there are loads of really meaty plant-based replicas. Beyond Burger. Juicy Marbles steaks. Anything from the THIS! range. You’re craving something meaty to sink your teeth into, not the animal itself.

So next time you are in the shop and one of those cravings hits and you find yourself heading toward the meat aisle, trust me, go for one of these plant-based meat alternatives instead. Don’t ruin your progress. Because if you do, you will probably regret it.

The craving is texture and flavour, not the animal. Solve for that and the rest gets easier.

Comment VEGAN for the free Beginners Guide to VeganisM - everything you need to make this transition stick. 🌱

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