https://youtu.be/ucQssV_7qnA
Video content summary: What Giacomo Eats in a Day for Early Training
Busy mornings can make regular meals feel impossible, especially when an early workout is on the schedule. Giacomo’s vegan fitness diet keeps food simple, portable, and satisfying without relying on a complicated plan.
His day centers on hydration, fruit, protein, easy-prep staples, and enough flexibility to use what is already in the kitchen.
He Starts With Water, Not Coffee
After a month away from caffeine, pre-workout, and other stimulants, Giacomo stopped reaching for coffee the second he woke up. He gives himself about an hour to wake naturally and allow his cortisol to rise before having caffeine.
First, he drinks a large mason jar of water, roughly 24 ounces. Since he loses water overnight, hydration comes first.
Hydration comes before caffeine in this routine.
Instead of coffee, he has been enjoying chocolate-flavored, caffeine-free moringa superfood tea. It has a chocolate taste and gives him something refreshing to drink while keeping his morning caffeine intake lower.
His Quick Pre-Workout Meal
Giacomo trains early because getting the workout done before the day gets hectic helps him avoid putting it off. His pre-workout meal is fast and practical: a PlantFusion protein shake, a banana, multivitamins, and creatine.
On training days, he also uses Zhou Lite Up Xtra, a pre-workout with caffeine but without the heavy stimulant blend found in many products. On a day without training, he would usually choose coffee instead.
“I’ve got to get in there and move some weight.”
Fruit and Protein After Training
After the workout, he repeats the same basic approach: fruit and a protein shake. Bananas are his usual choice, although fresh watermelon stepped in when the bananas ran out.
When he trains later, he may combine oats, fruit, and protein powder in one meal. Early sessions change the rhythm of the day, so he spaces out lighter meals rather than following his usual breakfast, lunch, dinner, snack, and dessert routine.
Oats, Lunch, and Easy Meal Prep
A midday meal includes oats with fruit, almonds, coconut flakes, and a splash of BamNut milk. When fresh produce runs low, frozen cherries or mixed berries keep the bowl stocked. He added Tofurky on the side for extra protein.
Frozen broccoli is his go-to vegetable for a fast lunch. His plate pairs it with nutritional yeast, Daring plant-based chicken, barbecue sauce, and a starchy carb such as sweet potato, brown rice, or white potato.
Prep keeps these meals easy to repeat:
- Cut fruit ahead of time for quick snacks and post-workout meals.
- Keep frozen vegetables and fruit available as backups.
- Prepare grains or marinated tofu in advance for grab-and-go food.
Snacks, Dinner, and Daily Intake
Between lunch and dinner, Giacomo may have fruit, carrots and hummus, pretzels, or a Healthy Truth vegan protein bar. His dinner included WhatIF pumpkin noodles with curry seasoning, steamed kale, and fresh garden greens.
He mixed pine nuts, balsamic vinegar, and raisins into the salad, borrowing a combination from The Kind Diet. After dinner, he might have fresh fruit, including the watermelon he prepped earlier.
Giacomo estimates this day provided about 2,700 to 3,100 calories and 175 to 200 grams of protein. He is pulling his intake back slightly after eating above his target during competition season.
A Routine Built for Real Life
This day of eating is repetitive in the useful sense: food is ready when time is short, protein appears throughout the day, and meals still include fruit, vegetables, and satisfying carbs. Early training does not require a perfect menu, only a routine that fits the day.
For individualized support, VeganProteins offers a one-on-one coaching application. Future program openings are also available through the Muscles By Brussels waitlist.
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