TrainersEye — Comprehensive Pre-Workout Fuel Plan

Meal Target:

Instructions: Consume this meal 90-120 minutes prior to intense training. Ensure rapid gastric emptying. | Hydration: Drink 500ml water 1 hour before training.

🌱 Indian Vegetarian Options Select Option A or B

#	Meal Option & Ingredients	Quantity	Macros & Calories
A	Banana with Rice Cakes & Honey60 Min Prior Ripe banana with rice cakes and honey, low in fibre and fat so it clears before the session.	1 Banana 1 Rice Cake 1 Banana 2 Rice Cakes 2 Bananas 3 Rice Cakes 2 Bananas 5 Rice Cakes	~300 kcal~495 kcal~705 kcal~1000 kcal P: 19g31g44g62g \| C: 45g75g105g150g \| F: 5g8g12g17g
B	Poha with Lemon & Peanut90 Min Prior Flattened rice steamed light with turmeric, lemon and a few peanuts.	¾ cup Poha 1.25 cups Poha 1.75 cups Poha 2.5 cups Poha	~295 kcal~490 kcal~700 kcal~995 kcal P: 17g29g41g59g \| C: 46g76g107g152g \| F: 5g8g12g17g

🌍 Global Vegetarian Options Select Option A or B

#	Meal Option & Ingredients	Quantity	Macros & Calories
A	Oatmeal with Whey & Honey2 Hours Prior Rolled oats cooked thin with milk, whey and honey for a steady release into the session.	½ cup Oats ¾ cup Oats ½ scoop Whey 1 cup Oats 1 scoop Whey 1.5 cups Oats 1.5 scoops Whey	~300 kcal~495 kcal~705 kcal~1000 kcal P: 19g31g44g62g \| C: 45g75g105g150g \| F: 5g8g12g17g
B	Toast with Jam & Black Coffee45 Min Prior White toast with fruit jam and black coffee, deliberately low residue.	1 slice 2 slices 3 slices 4 slices 1 Banana	~295 kcal~490 kcal~700 kcal~995 kcal P: 17g29g41g59g \| C: 46g76g107g152g \| F: 5g8g12g17g

🍗 Indian Non-Vegetarian Options Select Option A or B

#	Meal Option & Ingredients	Quantity	Macros & Calories
A	Barley Malt Water with LemonLiquid Feed Barley malt stirred into water with lemon and a pinch of salt, easy when solid food sits heavy.	½ glass ¾ glass 1 glass 1.5 glasses	~300 kcal~495 kcal~705 kcal~1000 kcal P: 19g31g44g62g \| C: 45g75g105g150g \| F: 5g8g12g17g
B	Dates with Salted AlmondCompact Feed Soft dates with lightly salted almonds, dense fuel in a small volume.	2 Dates 5 Almonds 3 Dates 8 Almonds 5 Dates 12 Almonds 7 Dates 18 Almonds	~295 kcal~490 kcal~700 kcal~995 kcal P: 17g29g41g59g \| C: 46g76g107g152g \| F: 5g8g12g17g

🥩 Global Non-Vegetarian Options Select Option A or B

#	Meal Option & Ingredients	Quantity	Macros & Calories
A	Idli with Thin SambarFermented Feed Steamed idli with a thin sambar, gentle on the gut before training.	1 Idli 2 Idli 3 Idli 4 Idli 1 bowl Sambar	~300 kcal~495 kcal~705 kcal~1000 kcal P: 19g31g44g62g \| C: 45g75g105g150g \| F: 5g8g12g17g
B	Papaya Lassi with CardamomBlended Feed Ripe papaya blended with thin lassi and cardamom, taken when appetite is low before a session.	½ glass ¾ glass 1 glass 1.5 glasses	~295 kcal~490 kcal~700 kcal~995 kcal P: 17g29g41g59g \| C: 46g76g107g152g \| F: 5g8g12g17g

Pre-Workout Meal Target (approx.)

~500kcal

~35gProtein

~60gCarbs

~12gFat

Metabolic Optimization: Consume the selected meal strictly 90-120 minutes prior to training. This timing ensures optimal gastric emptying and maximal glycogen availability.

Kinetic Chain Integrity: Optimal pre-training nutrition prevents early muscular exhaustion, directly mitigating the risk of fatigue-induced kinetic chain compensation (FIKCC) during high-torque or high-velocity movements.

Written/Suggested by the clinical team of MMSx Certified Professionals (MMSx Authority).

Disclaimer: This protocol is for educational purposes. Consult a physician before commencing any new nutritional or supplementation program.

TrainersEye Fuel Planner

PRE-WORKOUT FUEL PLAN (GLOBAL & INDIAN)