By Brett Franciosi

What is your goal?

The first thing we must do when determining your pre and post workout nutrition is to establish what your goal is. If your goal is fat loss your approach is going to be much different than someone who is looking to improve their muscle mass.

So for the next part of this email please keep your goals in mind in order to ensure that you are making the best nutritional choice for you and your body.

What do I eat?


As previously stated the most important thing is to establish your goal.

This chart breaks down what is best for you based on your goal, whether it’s Muscle Gain or Fat Loss

Muscle Gain: Pre workout meal should consist of Carbs & Protein in a 1:1 ratio. Post workout meals should consist of Carbs & Protein in a 3 or 4:1 ratio.

Fat Loss: Pre workout meal should consist of Fat & Protein in a 1:1 ratio. Post workout meal should consist of Carbs & Protein in a 1:1

The picture shown is a representation of the servings you should consume for each food item given the meal and timing.

1 Serving of Protein = the size & thickness of your palm

1 Serving of Carbs = 1 Cupped hand

1 Serving of Veggies = 1 Fist

1 Serving of Fat = the size of your thumb

So for example if you are aiming for Fat Loss and looking for a pre workout meal you should consume something that has protein about the size of your palm and fat the size of your thumb. An example would be seitan & avocado or seasoned tofu.

If you have any questions about your goal and how to make better choices on your pre and post workout nutrition send me an email – bfranfitness@gmail.com

Brett is a certified personal trainer and certified vegan nutrition coach based out of Central Massachusetts. As a vegan athlete and fitness professional, Brett emphasizes the importance of a well rounded vegan diet and contributes most of his and his clients success to that approach. If you or someone you know is struggling with a vegan diet or are interested in transitioning to a vegan diet please contact him at bfranfitness@gmail.com.