🔻 了解Richardson的斯巴達故事，點擊這裡 Learn more about Richardson's Spartan story, click here
嚴格素食（純素）：指的是一種理念、一種生活方式，主張儘可能地避免對動物的各種壓榨、虐待，包括將動物用作食物、皮飾等；更進一步，提倡開發並使用非動物製品作為替代，從而營造更好的環境。
Veganism is the practice of abstaining from the use of animal products, particularly in diet, and an associated philosophy that rejects the commodity status of animals. A follower of either the diet or the philosophy is known as a vegan.
---Wikipedia
採訪及整理/Del
審稿/Richardson [委]
Ironbuddies(IB): 能給我們講講你是如何成為一名嚴格素食者的嗎？
Richardson (R)：我是2016年開始嚴格吃素的，之前我只是普通的蛋奶素。最開始吃素的動力是同情小動物。有一天早晨起床之後我問自己：你既然不喜歡傷害動物，蛋白質又可以從其它途徑獲取，幹嘛不試一試呢？於是我就開始吃素了。之前其實我是覺得嚴格素食太極端了，普通蛋奶素已經夠健康的了。但是之後我的想法開始慢慢轉變，其實吃素不光是考慮到健康，而是要考慮很多其它的方面，比如動物，地球，環境，所有的一切...成為嚴格素食者之後我每天都很快樂，比普通蛋奶素的時候感覺還要好，甚至我的運動表現也有提高。
IB: How did you become vegan?
R: I became vegan in 2016, before I was a vegetarian with a healthy diet. My motivation of becoming vegetarian was compassion for animals. One day when I woke up I asked myself: you don’t like eating animals, and you can get proteins from other sources, so why not? That's how I became vegetarian. Before, I was like, vegan was too extreme, I will just keep vegetarian, I’m healthy enough. Well it's not just about health, it's about everything, you have to think about lots of other things: animals, planet, environment, everything…I've been super happy since I became vegan，even better than when I was vegetarian. It also helped me to improve my performances.
IB：你的訓練強度這麼大，蛋白質夠麼？
R：每個人都不一樣，對食物的反應也不一樣，生活方式也不一樣。我試過很多種飲食方法，嚴格吃素不光是飲食的改變，更要求個人去學習很多飲食方面的知識。我之前學過ACE（美國健身協會）的課程，學習了很多營養學的知識。其實普通的嚴格素食食譜碳水佔比是很高的，因為普通人不需要攝取那麼大量的蛋白質，而且碳水的最有效的能量來源。我作為健身教練，上課需要很高的能量供給，所以我需要一個高蛋白質含量的素食食譜。嚴格素食的蛋白質來源不是只有豆腐，我會從很多不同食物裡攝取蛋白質。每天我都會吃些豆類，堅果，豆莢，專挑那些高蛋白的吃。我比較常吃的食譜大概長這樣：天貝，綠扁豆，黑豆，豆子沙拉，還有很多堅果。
IB: You train hard, where does all this protein come from?
R: Everyone is different, people react differently to food, and some people have different lifestyles than others. I tried a lot of diet, being vegan is not only a nutrition transition, you have also to learn a lot about nutrition. I did the American Council Exercise (ACE) course for personal trainer, and learnt a lot about nutrition. Standard vegan diet is high on carbs, because normally people don't need that much protein if they do regular activities and the easiest way to get calories is from carbs. In my case, as a fitness coach, my class requires lots of energy intake so I need to have a high protein vegan diet. Vegan protein is not just Tofu, I discovered lots of other protein sources. So everyday I have different beans, nuts, legumes, every time I eat I just aim for protein. On my regular diet, I usually have tempeh, lentils, black beans, or a mix of beans salad, and of course a lot of nuts.
🔻 Some of Richardson's regular meals:
IB：在中國作為一個嚴格素食者，有沒有遇到過什麼困難？
R：前兩年比較難，餐廳裡嚴格素食能吃的菜比較少，我在餐廳除了青菜豆腐之外很少找到能吃的。現在在上海嚴格素食的群體不斷壯大，嚴格素食的餐廳也像雨後春筍一樣。現在我們有嚴格素食版的披薩，千層面，玉米餅，冰激淋，蛋糕，不僅僅是一些美國快餐，還有很多不同菜系的嚴格素食版。現在上海可能大概3000到5000嚴格素食者，我們經常交流食譜，組織百家樂還有一些其它的活動。
IB: Did you have any hard moment being a vegan, especially in China?
R: In China, at the beginning it was difficult, there were not a lot of vegan menu and I couldn't find the right ingredients, there was just vegetables and tofu only. As vegan community grows in the city (Shanghai), there has been a huge boom of vegan restaurants. Now we have vegan pizza, lazagne, tacos, ice-cream, cakes, not only regular American food but also other cuisine.There are about around 3000-5000 vegan in the city now and we change regularly recipes, we have potlucks and events.
IB：你平時都怎麼吃飯呢？自己做的多還是外面吃比較多？
R：大部分時間我自己做飯，其實嚴格素食的飯沒有那麼難做，尤其是知道你在做的食物是對身體有益的時候，這種感覺很好。我平時會經常上傳一些食譜到一些素食群，健身群還有優酷上，讓更多的人了解素食營養還有怎麼防止營養攝入不足，這是素食者都面臨的一個很大的挑戰。我還會額外吃一些蛋白粉，氮泵，維生素(B12, B3)，維生素C, 男性複合維生素，益生菌等補劑。
IB: How do you eat usually? Cook or eat out?
R: Most of the time I cook, actually vegan recipes are super easy to make. It feels good when you know what you are doing for your body.I also share a lot of recipes in the vegan group, fitness group and upload video in Youku so that everyone can learn about vegan nutrition and to avoid deficiency. Deficiency is one of the things you have to avoid being vegan.With a vegan diet sometimes you don't get enough vitamin and other elements that you can get from supplements. So in this case, I take complement of protein powder, pre-workout, vitamins (B12, B3), Vitamin C, multivitamins for men, probiotics etc.
IB：你對食物的烹飪方法有什麼要求嗎？
R：吃素不代表就瘦，嚴格素食也可以吃的非常不健康。薯條就是嚴格素食，只要是炸的東西就都好吃，但不健康，所以我會儘量避免油炸的食品。有的時候我們做飯鹽放得也太多了。好吃健康的素食搭配也有學問，要用好調料。
IB: Do you also pay attention to how your food is cooked?
R: Being vegan doesn't mean being skinny, you could be very unhealthy vegan. French fries are vegan, everything fried tastes good, but unhealthy, I try to avoid oil as much as possible. And sometimes we also put too much salt on everything. It's not easy to have a proper vegan diet, you have to play with the spices and flavors to make it tasty.
IB：你是怎麼和不吃素的朋友相處的？
R：我很多朋友也不是素食，尤其是大部分微信上的朋友都不是嚴格素食。但是基本每天都有人問我，「你的素食計劃怎麼樣了？」，「好奇你每天吃什麼」，或者「今天起床之後突然感覺像吃素，完全是你啟發的。」每當這時我都受寵若驚，也很感動。我從不會逼別人去吃素，我只是告訴大家吃素對你的健康和別人都有益處。說不定未來的某一天我的微信好友都開始吃素了呢（笑）。
IB: How do you get along with friends who are not vegan?
R: Not all my friends are vegan. Most of friends on my WeChat are not vegans. But almost everyday I get a message from someone asking me "Hey what about your diet?" "I'm curious about your vegan diet" or "Today when I woke up I feel like to become vegan and my inspiration is you". I felt very honored and touched. This is good because I'm not pushing anyone and I'm not blaming anyone on not being vegan. I'm just showing that being vegan is good for your body and health, and good for others. Maybe one day all my friends on WeChat will become vegans (laugh).
其實，像Richardson一樣嚴格素食的男神女神有很多，只是你不知道而已~
Just like Richardson, lots of celebrities choose to be a VEGAN~
🔻 舉幾個慄子 A few examples:
🔻 再來幾個嚴格素食的運動員 And some vegan atheletes:
最後用被封為「素食魔鬼」的街頭健身大神Frank Medrano經典的自重訓練視頻結尾，看完還在怕吃素沒勁嗎？
Let's wrap up today's post with the famous superhuman bodyweight workout video from the VEGAN MONSTER - Frank Medrano, still afraid of protein deficiency after seeing this?