Hello everyone welcome back to Fit Buddy Happy Joints. My name is Shannon today I have Hope Brant with me. She is a registered dietician.

She's been on the podcast several times. She's written guides on the Evela membership.

She is sitting here in our Austin studio with me,

which is so fun.

We just recorded one other podcast, which was,

oh my gosh, such a good conversation.

I loved it.

I don't know which one's gonna come out out for which podcast is going to come out first but

y'all just make sure you listen to both these episodes they're going to be so good.

So today we're talking about something a little more structured we're talking about

pre-imposed workout nutrition a question that I get a lot.

How should I eat before and after exercise?

And what I want to do, Hope, is first talk about your overall needs based on your goals,

just like high level, really just talking about like

calorie and protein needs based on if your goal

is to build muscle, or if your goal is to build muscle while losing fat.

So let's talk about needs for if your goal is just like I want to build muscle,

I'm not worried about fat loss, get me to building as much muscle as possible.

Sure. In that scenario, you're going to be wanting to eat on the higher end of the protein

range. So for that goal, I would aim for 1 gram per pound of body weight.

And then a slight surplus in your caloric needs

would also be very helpful in expediting. in your

...