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	Semolina Custard with Fromage Blanc & Seedless GrapeLow-Fibre Carb Base A low-to-moderate fibre combination of semolina custard, fromage blanc and seedless grape, portioned as a complete pre-training feed with water. For familiar, well-tolerated foods, 300–500 tiers may suit roughly 1.5–3 hours before exercise, whereas 700–1000 tiers generally need about 2–4 hours; individualise to gastrointestinal response.	35 g Semolina Custard 150 g Fromage Blanc 12 g whey isolate 70 g Seedless Grape 5 g smooth almond paste 250 ml water 60 g Semolina Custard 250 g Fromage Blanc 20 g whey isolate 115 g Seedless Grape 8 g smooth almond paste 300 ml water 80 g Semolina Custard 350 g Fromage Blanc 28 g whey isolate 160 g Seedless Grape 12 g smooth almond paste 400 ml water 115 g Semolina Custard 495 g Fromage Blanc 39 g whey isolate 230 g Seedless Grape 16 g smooth almond paste 500 ml water	~300 kcal~495 kcal~705 kcal~1000 kcal P: 19g31g44g62g \| C: 45g75g105g150g \| F: 5g8g12g17g
B	Greek Lagana with Quark Cream & Nectarine CompoteLow-Residue Carb A low-to-moderate fibre combination of greek lagana, quark cream and nectarine compote, portioned as a complete pre-training feed with water. For familiar, well-tolerated foods, 300–500 tiers may suit roughly 1.5–3 hours before exercise, whereas 700–1000 tiers generally need about 2–4 hours; individualise to gastrointestinal response.	55 g Greek Lagana 100 g Quark Cream 20 g Nectarine Compote 2 g olive spread 250 ml water 90 g Greek Lagana 165 g Quark Cream 30 g Nectarine Compote 3 g olive spread 300 ml water 130 g Greek Lagana 230 g Quark Cream 40 g Nectarine Compote 5 g olive spread 400 ml water 180 g Greek Lagana 330 g Quark Cream 60 g Nectarine Compote 7 g olive spread 500 ml water	~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	Ariete Pilaf with Lean Pork Loin & Tomato PassataCarb–Protein Balance A low-to-moderate fibre combination of ariete, lean pork loin and tomato passata, portioned as a complete pre-training feed with water. For familiar, well-tolerated foods, 300–500 tiers may suit roughly 1.5–3 hours before exercise, whereas 700–1000 tiers generally need about 2–4 hours; individualise to gastrointestinal response.	150 g cooked Ariete rice 65 g cooked Lean Pork Loin 40 g Tomato Passata 4 g olive oil 250 ml water 250 g cooked Ariete rice 105 g cooked Lean Pork Loin 65 g Tomato Passata 7 g olive oil 300 ml water 350 g cooked Ariete rice 150 g cooked Lean Pork Loin 95 g Tomato Passata 9 g olive oil 400 ml water 495 g cooked Ariete rice 215 g cooked Lean Pork Loin 130 g Tomato Passata 13 g olive oil 500 ml water	~300 kcal~495 kcal~705 kcal~1000 kcal P: 19g31g44g62g \| C: 45g75g105g150g \| F: 5g8g12g17g
B	Potato Galette with Pollock & Tomato Saffron JusModerate Protein Feed A low-to-moderate fibre combination of potato galette, pollock and tomato saffron jus, portioned as a complete pre-training feed with water. For familiar, well-tolerated foods, 300–500 tiers may suit roughly 1.5–3 hours before exercise, whereas 700–1000 tiers generally need about 2–4 hours; individualise to gastrointestinal response.	60 g dry Potato Galette 45 g cooked Pollock 45 g Tomato Saffron Jus 4 g olive oil 250 ml water 100 g dry Potato Galette 75 g cooked Pollock 75 g Tomato Saffron Jus 7 g olive oil 300 ml water 140 g dry Potato Galette 105 g cooked Pollock 105 g Tomato Saffron Jus 9 g olive oil 400 ml water 195 g dry Potato Galette 150 g cooked Pollock 150 g Tomato Saffron Jus 13 g olive oil 500 ml water	~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	Guava Fuel Blend with Cultured Buttermilk & Honey WaterLiquid Fuel Format A smooth guava and cultured buttermilk feed with honey water, designed as a complete pre-training option with fluid. For familiar, well-tolerated foods, 300–500 tiers may suit roughly 60–120 minutes before exercise, whereas 700–1000 tiers generally need about 2–3 hours; individualise to gastrointestinal response.	220 ml Cultured Buttermilk 15 g whey isolate 70 g Guava 25 g Honey Water 5 g smooth almond paste 250 ml water 360 ml Cultured Buttermilk 25 g whey isolate 115 g Guava 40 g Honey Water 8 g smooth almond paste 300 ml water 510 ml Cultured Buttermilk 35 g whey isolate 160 g Guava 55 g Honey Water 12 g smooth almond paste 400 ml water 720 ml Cultured Buttermilk 50 g whey isolate 230 g Guava 75 g Honey Water 16 g smooth almond paste 500 ml water	~300 kcal~495 kcal~705 kcal~1000 kcal P: 19g31g44g62g \| C: 45g75g105g150g \| F: 5g8g12g17g
B	Polenta Wafers with Whey Ricotta & Mango PuréeCompact Fuel Format A low-to-moderate fibre combination of polenta wafers, whey ricotta and mango purée, portioned as a complete pre-training feed with water. For familiar, well-tolerated foods, 300–500 tiers may suit roughly 1.5–3 hours before exercise, whereas 700–1000 tiers generally need about 2–4 hours; individualise to gastrointestinal response.	50 g Polenta Wafers 100 g Whey Ricotta 12 g Mango Purée 1 g olive oil 250 ml water 80 g Polenta Wafers 165 g Whey Ricotta 20 g Mango Purée 2 g olive oil 300 ml water 115 g Polenta Wafers 230 g Whey Ricotta 28 g Mango Purée 2 g olive oil 400 ml water 165 g Polenta Wafers 330 g Whey Ricotta 39 g Mango Purée 3 g olive oil 500 ml water	~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	Potato Farina with Monkfish & Fennel JusLow-Fat Starch Base A low-to-moderate fibre combination of potato farina, monkfish and fennel jus, portioned as a complete pre-training feed with water. For familiar, well-tolerated foods, 300–500 tiers may suit roughly 1.5–3 hours before exercise, whereas 700–1000 tiers generally need about 2–4 hours; individualise to gastrointestinal response.	250 g Potato Farina 55 g cooked Monkfish 60 g Fennel Jus 4 g olive oil 250 ml water 410 g Potato Farina 90 g cooked Monkfish 100 g Fennel Jus 7 g olive oil 300 ml water 580 g Potato Farina 130 g cooked Monkfish 140 g Fennel Jus 9 g olive oil 400 ml water 820 g Potato Farina 180 g cooked Monkfish 195 g Fennel Jus 13 g olive oil 500 ml water	~300 kcal~495 kcal~705 kcal~1000 kcal P: 19g31g44g62g \| C: 45g75g105g150g \| F: 5g8g12g17g
B	Carrot Couscous Velouté with Pollock & Tarragon JusSoft-Texture Fuel A low-to-moderate fibre combination of carrot couscous velouté, pollock and tarragon jus, portioned as a complete pre-training feed with water. For familiar, well-tolerated foods, 300–500 tiers may suit roughly 1.5–3 hours before exercise, whereas 700–1000 tiers generally need about 2–4 hours; individualise to gastrointestinal response.	250 g Carrot Couscous Velouté 55 g cooked Pollock 100 ml low-salt stock 30 g Tarragon Jus 4 g olive oil 250 ml water 410 g Carrot Couscous Velouté 90 g cooked Pollock 160 ml low-salt stock 50 g Tarragon Jus 7 g olive oil 300 ml water 580 g Carrot Couscous Velouté 130 g cooked Pollock 230 ml low-salt stock 70 g Tarragon Jus 9 g olive oil 400 ml water 820 g Carrot Couscous Velouté 180 g cooked Pollock 330 ml low-salt stock 100 g Tarragon Jus 13 g olive oil 500 ml water	~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)