Expert Profile: Ryan Andrews

Most PN readers know by now that good nutrition is the path to any physical goal: gaining muscle, losing fat, or simply living a healthy life. But no matter how much information people have, knowing and committing to doing are two completely different things. Why is there such a disconnect between the desire and know-how to change, and committing to the actions that bring the change?

Often the missing link is the power of the cause. In order to make lasting changes, people need to believe in both what they are doing and why they are doing it.

“Only one who devotes himself to a cause with his whole strength and soul can be a true master. For this reason mastery demands all of a person.”
~ Albert Einstein

In the past few years, Ryan Andrews, Precision Nutrition’s Director of Research and a Lean Eating Coach, has had good reason to commit to making some pretty significant changes to his nutrition. Struck by a comment made by a fellow student in his “Ethics in Research” class, Ryan became increasingly aware of the impact of his food and lifestyle choices beyond having good health and a good body. While living a bodybuilding lifestyle, animal protein had been a longtime staple of his diet. He immediately gave up eating animal meat and began the process of switching to vegan. For Ryan, being a vegan is a lifestyle and a worldview that involves more than simply not harming animals; it also includes improving the environment, working toward sustainability, ending world hunger and enhancing human rights.

Although Ryan was highly motivated to live authentically with his beliefs, there were drawbacks and discomfort to changing his nutrition. Initially, Ryan focused on including protein, and relied heavily on dairy, soy, and eggs to replace the meat in his diet. But an overload of these foods led to undesirable changes in how his body felt and looked. As he pushed himself to learn more about where food comes from and the production involved, he began to limit and then completely cut out eggs and whey protein. With soy and whole grains becoming a more predominant part of his new vegan diet, his body fat percentage continued to creep up, despite a consistent exercise regimen.

Although Ryan didn’t like the body composition changes, he never considered reverting back to his old vegetarian or meat eating ways. His commitment to his new lifestyle was strong despite the challenges. Instead of resorting to the restrictive eating of his bodybuilding days, Ryan turned to the idea of making gradual changes and getting back to basic PN strategies.

Ryan’s goals were simple: improve his health, fitness, strength, and muscle mass while getting body fat levels back to single digits. His plan was likewise simple: build in other whole food protein sources and vegan protein supplements, have veggies with every feeding, introduce more legumes, nuts and fruits with his meals, add a quality vegan omega-3 supplement, and consume the majority of whole grains first thing in the morning and after training sessions. As he adapted his diet to fall in line with the principles of PN, he paid attention to how he felt and what he saw in the mirror. When he observed that his energy, strength, and health had improved while he got leaner and kept his muscle mass, he knew that things were moving in the right direction.

Meal 1: Morning Super Shake

Now Ryan focuses on real, whole foods and a true awareness of where his food comes from, while maintaining these body composition and health goals. Choices are simple. At 170 lbs and 8% body fat, Ryan doesn’t need to worry about how much he’s eating, macronutrient ratios, or whether his hunger is real or imagined.

As part of his 2008 Mission he has found that by eating plenty of real foods and staying active, he fills up before he can gain body fat. He feels good every day, and he’s confident now that he can be healthy and manage any illness with his food choices.

On a typical day, Ryan’s food intake is probably about 40%-50% veggies, 20-30% fruit, 10-20% legumes, 10-20% nuts/seeds, and 10-20% whole grains. Most days look roughly like the following.

Meal 1:

Meal 2: Apples with nut butter

• Super Shake with almond milk, vega/rice protein powder, banana, and kale, Swiss chard or spinach
• Omega-3 DHA/EPA (algae based)
• Sublingual vitamin B12
• Sprouted grain bread with nut butter (if post-workout, he’ll add a sweet potato or a whole grain cereal with figs/dates)

Meal 2:

• Fruit and nuts OR veggies and hummus

Meal 3:

• Some sort of bean; favorites include pinto, kidney, navy and refried
• Big salad with mixed veggies (to which he’ll usually add some kelp for iodine)
• Dressing with unsaturated fat
• Maybe some quinoa, rice or a potato if he’s still hungry

Meal 3 options:

Corn, quinoa and greens

Salad with quinoa

Mock tuna & veggies

Meal 4: Veggies & hummus

Meal 4 (if hungry):

• Fruit and nuts OR veggies and hummus

Meal 5:

• Big bowl or roasted or steamed veggies (whatever is in season or sounds good)
• He might add some seeds or nuts on top
• Falafel or veggie burger on the side if hungry
• Maybe a piece of fruit if he wants something sweet

Meal 5 options:

Roasted eggplant

Roasted vegetables

Veggies & falafel burger

You’ll notice that Ryan always tries to eat when he feels hungry and stop when he’s full. Typically his meals leave him ready to eat again in about 2-4 hours.

Though his meal template generally stays the same, every day is slightly different. He pays attention to how his body feels and looks, and adjusts his food choices and intake as necessary. If Ryan has a day with fewer meals due to other personal/professional demands, he can feel it the next day and will compensate accordingly.

The main challenges Ryan faces with the vegan lifestyle are travelling out of town or eating at standard “chain” restaurants. He never questions whether he’ll choose a meal in line with his vegan lifestyle -– he remains committed to his convictions. There just aren’t always many food options.

But even when there are minimal choices, he doesn’t give in and eat a big plate of French fries and onion rings. He sticks to eating real food, and will simply choose whatever healthy, vegan food option the restaurant has. That might mean he has only a plain baked potato or a small side order of steamed veggies. And that’s all right with Ryan. Even if he might be temporarily hungry, for him the way he feels –- both psychologically and physically -– when eating this way is worth it. And hey, it’s usually only one or two meals — nothing he can’t handle.

Right now, Ryan is really happy with how he feels and looks. He’s noticed a gradual weight loss since turning to a plant-based diet, so in the future, he may want to work on increasing muscle mass and strength. To do that, he’ll continue eating the same type of meals but just modify his intake so that he’s eating beyond fullness. He knows it may take some trial and error to find the right combination of vegan foods to support gains. And he’s not looking forward to having to eat more food. But with the power of his cause so strongly embedded in him now, the question is not whether he’ll be able to do it, but how long it will take him to find the best way. He’s committed, so he knows he’ll find solutions.

Not everyone relates to living as a vegan. You have your own reasons for adopting better nutrition. No matter what you believe in or why, let those reasons help you to stay committed to life-long changes.

“It isn’t until you begin to fight in your own cause that you become really committed to winning…”
~ Robin Morgan