Q&A Volume 1

      We ask 4 high level athletes, who live a plant-based lifestyle, different questions pertaining their plant-based diets. Hopefully you enjoy the information given by these athletes. If you scroll to the very bottom of the blog, you will find some of the accomplishments these athletes have achieved. Please help support these athletes and follow their social media accounts. Hopefully you enjoy the read and learn something new. Thanks for taking the time to read this question and answer blog!

“Hey Bro, where do you get all your protein from?” What is your go-to protein source?

(Brandon Lwowski) I get this question quite often. Especially me being in a heavier weight class. I get my protein from 5 main sources. The first being “Beyond Meat” ground beef. If you have not tried this you are missing out. 1 bag as 60 grams of protein with minimal carbs. I also enjoy sautéing up some seitan with veggies. Stir-Fry style. My 3^rd source is peanut/cashew butter. I am addicted to it, I would do some dirty things for peanut butterJ. My 4^th source is beans, usually black beans. Then my final way I get my protein is from vegan protein shakes.

(Josue Cano) Personally, I never think about where I get my protein from since I'm just concerned with eating food. However, my favorite protein sources that are plant based: Broccoli.

(Vanessa Espinoza) Veggies, quinoa seeds, nuts, buckwheat, chia, nutritional yeast, spirulina, chlorella, tofu, tempeh, beans and powerootz protein shake

(Jonathan Lwowski) My go to protein source is Beyond Beef or Seitan. Beyond Beef is an amazing product by Beyond Meat that tastes very similar to ground beef, and it also has very similar macronutrient ratios as ground beef, without containing soybeans. Seitan, which is made from gluten flour, is another alternative to soybean based foods that makes a great meat substitute and contains a lot of protein.

What does your post work out meal look like?

(Brandon Lwowski) My post workout meal looks like this. 1 bag of “Beyond Beef” fried up with some white rice and vegetables. My wife makes a black bean pico de gallo that I put on top. It is absolutely amazing and full of protein and carbs needed to recover the body. Then I chase it all down with a GNC’s new Vegan Gainer!

(Josue Cano) Post workout meals usually have a carb dense source like rice or potatoes, some fat such as avocadoes and lots of plants such as vegetables. Finish off with cut tropical fruit.

(Vanessa Espinoza) It's usually a powerootz protein shake with unsweetened almond milk and ice.

(Jonathan Lwowski) My post-workout meal will consist of 2 cups of rice, 2 cups of vegetables, and a whole bag of beyond beef or a large serving of seitan.

What advice would you give to an athlete contemplating giving up meat?

(Brandon Lwowski) I thought this lifestyle would never be possible. Before being vegetarian then switching to vegan, I was drinking the Paleo Kool-Aid. I hate on average 3lbs of meat a day all while chugging down 3 whey protein shakes. My advice for someone who is thinking about switching is, just try it. When I decided to just try it, I set a goal for 30 days no meat. I told myself that after the 30 days if I was weaker, I would go back to eating meat. Surprisingly, after 30 days, I made huge strength gains and PR’s my snatch and clean and jerk. I felt great and full of energy every day. Once you “try it” I promise you will never go back.

(Josue Cano) It's not hard at all as everyone thinks it to be. The majority of people are overweight, out of shape, in bad health and majority eat meat and animal products. Stop listening to what everyone else and look at what we are doing as plant based eaters. Better for your health, better for the environment, and no one has to die.

(Vanessa Espinoza) That it's the best decision they will ever make. Not only is it better for your health, the environment and for the animals. Also, your energy level will increase, you will recover better from intense workouts and get sick less often. After giving up meat I became leaner and was able to gain lean muscle easier.

(Jonathan Lwowski) My biggest advice to an athlete who is contemplating giving up meat, is to make sure you still get enough protein and to just try it. When I gave up meat, I told myself I would try it for 1 month, and if my performance in the gym decreased or if I felt bad, I would stop. 1 month later, I was still hitting PRs and felt the same as I did when I was eating meat. I guarantee if you just try to stop eating meat for a month, you performance in the gym will not be effected and you will want to continue not eating meat. Along with that people have this perception about vegetarian or vegan food being completely different and that all you can eat is boring vegetables. This is not true, vegetarian or vegan food can still be amazing and taste just as good if not better than meat-based foods.

What supplements/vitamins do you add to your diet being a plant based athlete?

(Brandon Lwowski) I take quite a few. First I always have a protein shake around. You never know when you need a quick snack. My favorite vegan shake so far is GNC’s new Pureedge Line. It mixes well and taste pretty good. I also take the pure edge amino acids. I take Blonyx Creatine + HMB before and after a workout. In the morning I take multivitamin and b12 spray. Pretty long list.

(Josue Cano) I don't. Only use a vitamin B for energy and vitamin D in the winter since we get less sun exposure.

(Vanessa Espinoza) I drink 2 powerootz protein shakes a day, BCAA's, spirulina, chlorella and garden of life green supplement.

(Jonathan Lwowski) The vitamins and supplements I added to my diet since becoming a plant based athlete was creatine, l-carnitine, and beta-alanine. I added these supplements to my diet because Examine.com, which is a very trustworthy resource backed by scientific research, recommended them for people on plant based diets.

Is it expensive to be a plant based athlete?

(Brandon Lwowski) I buy everything organic and non-gmo when it comes to my vegan food. I feel like it cost somewhere around the same as eating meat for the fact that I eat Beyond Beef by the bag. I normally buy out the whole shelf. Even if it was a little more expensive to eat Vegan, I would still do it based on how this diet has affected my performance, plus I love the animals.

(Josue Cano) Absolutely NOT!!! If you are spending too much $$$ you're doing it wrong. For example, a pound of beef costs well over $5 to $7 bucks. A pound of beans or rice much much less than that. Eating a plant based diet is cost effective and cheaper than an animal based diet.

(Vanessa Espinoza) It's not any more expensive than buying meat.  I actually find it cheaper to buy plant based foods. The basics I consume everyday are tofu, veggies, quinoa, rice and beans are fairly cheap. I definitely go to the grocery store more often because I am consuming "Real Food".

I feel absolutely amazing eating a plant based diet. I feel like I have found the key

(Jonathan Lwowski) Being a plant based athlete costs about the same as being a meat based athlete if you buy all of your protein sources pre-made. If money is an issue, it is really easy to make your own seitan, and it is really cheap. 

    Brandon Lwowski Weightlifter @brandon_lwowski_oly 

·         2015 State Championship Silver Medal 105kg

·         2015 Texas Barbell Spring Classic Silver Medal 105+kg

·         2015 Weightlifting Wise Naturally Fit Gold Medal 105+kg

·         2015 USAW National Championships 13th Overall 105kg

·         2015 USAW National Championship 2nd Place Texas Barbell 

·         2015 ZKC USA Fall Open Gold Medal 105kg

·         2015 ZKC USA Fall Open Best Overall Lifter

·         2015 USAW American Open Championships 13th Overall 105+

·         2015 USAW American Open 3rd Place Texas Barbell 

Josue Cano Weightlifter @capscavestrength

        38 years young

·       IWF Master Worlds Weightlifting Competitor

·       Snatch 110kgs

·       Clean and Jerks 145kgs

·       Squats 210kgs

·       Front Squat 185kgs

Vanessa Espinoza Bodybuilder/Boxer @plantbasedmuscle

·      Basketball High School All American

·      Scholarship to Colorado State University

       3 Time Colorado Golden Gloves State Champion

Jonathan Lwowski Power lifter @monsterintraining

·    1^st Place Collegiate 83kg 2013 USAPL Texas Regional Championships

·    1^st Place Collegiate 93kg 2013 Iron Wars

·    1^st Place Collegiate 93kg 2014 Gulf Coast Championships

·    2^nd Place Collegiate 93kg 2014 Iron Wars

·    2^nd Place Collegiate 83kg 2014 USAPL Texas Regional Championships

·    1^st Place Collegiate 93kg 2015 Texas Strength Classic

·    15^th Place 2015 USAPL Collegiate Nationals

·    1^st Place Collegiate 93kg 2015 Iron Wars

·    2^nd Place Collegiate 93kg USA Powerlifting Texas Regional Championships