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	Short-Grain Rice with Cultured Kefir & NectarineLow-Fibre Carb Base A low-to-moderate fibre combination of short-grain rice, cultured kefir and nectarine, 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 Short-Grain Rice 150 g Cultured Kefir 12 g whey isolate 70 g Nectarine 5 g smooth almond paste 250 ml water 60 g Short-Grain Rice 250 g Cultured Kefir 20 g whey isolate 115 g Nectarine 8 g smooth almond paste 300 ml water 80 g Short-Grain Rice 350 g Cultured Kefir 28 g whey isolate 160 g Nectarine 12 g smooth almond paste 400 ml water 115 g Short-Grain Rice 495 g Cultured Kefir 39 g whey isolate 230 g Nectarine 16 g smooth almond paste 500 ml water	~300 kcal~495 kcal~705 kcal~1000 kcal P: 19g31g44g62g \| C: 45g75g105g150g \| F: 5g8g12g17g
B	Catalan Coca Bread with Lemon Quark & Blueberry PreserveLow-Residue Carb A low-to-moderate fibre combination of catalan coca bread, lemon quark and blueberry preserve, 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 Catalan Coca Bread 100 g Lemon Quark 20 g Blueberry Preserve 2 g olive spread 250 ml water 90 g Catalan Coca Bread 165 g Lemon Quark 30 g Blueberry Preserve 3 g olive spread 300 ml water 130 g Catalan Coca Bread 230 g Lemon Quark 40 g Blueberry Preserve 5 g olive spread 400 ml water 180 g Catalan Coca Bread 330 g Lemon Quark 60 g Blueberry Preserve 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	Brio Pilaf with Pollock & Parsnip PuréeCarb–Protein Balance A low-to-moderate fibre combination of brio, pollock and parsnip 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.	150 g cooked Brio rice 65 g cooked Pollock 40 g Parsnip Purée 4 g olive oil 250 ml water 250 g cooked Brio rice 105 g cooked Pollock 65 g Parsnip Purée 7 g olive oil 300 ml water 350 g cooked Brio rice 150 g cooked Pollock 95 g Parsnip Purée 9 g olive oil 400 ml water 495 g cooked Brio rice 215 g cooked Pollock 130 g Parsnip Purée 13 g olive oil 500 ml water	~300 kcal~495 kcal~705 kcal~1000 kcal P: 19g31g44g62g \| C: 45g75g105g150g \| F: 5g8g12g17g
B	Semolina Gnocchi with Sea Bass & Courgette FondueModerate Protein Feed A low-to-moderate fibre combination of semolina gnocchi, sea bass and courgette fondue, 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 Semolina Gnocchi 45 g cooked Sea Bass 45 g Courgette Fondue 4 g olive oil 250 ml water 100 g dry Semolina Gnocchi 75 g cooked Sea Bass 75 g Courgette Fondue 7 g olive oil 300 ml water 140 g dry Semolina Gnocchi 105 g cooked Sea Bass 105 g Courgette Fondue 9 g olive oil 400 ml water 195 g dry Semolina Gnocchi 150 g cooked Sea Bass 150 g Courgette Fondue 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	Lychee Fuel Blend with Fromage Blanc & Tapioca MaltLiquid Fuel Format A smooth lychee and fromage blanc feed with tapioca malt, 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 Fromage Blanc 15 g whey isolate 70 g Lychee 25 g Tapioca Malt 5 g smooth almond paste 250 ml water 360 ml Fromage Blanc 25 g whey isolate 115 g Lychee 40 g Tapioca Malt 8 g smooth almond paste 300 ml water 510 ml Fromage Blanc 35 g whey isolate 160 g Lychee 55 g Tapioca Malt 12 g smooth almond paste 400 ml water 720 ml Fromage Blanc 50 g whey isolate 230 g Lychee 75 g Tapioca Malt 16 g smooth almond paste 500 ml water	~300 kcal~495 kcal~705 kcal~1000 kcal P: 19g31g44g62g \| C: 45g75g105g150g \| F: 5g8g12g17g
B	Plain Soda Crackers with Low-Fat Labneh & Rosehip PuréeCompact Fuel Format A low-to-moderate fibre combination of plain soda crackers, low-fat labneh and rosehip 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 Plain Soda Crackers 100 g Low-Fat Labneh 12 g Rosehip Purée 1 g olive oil 250 ml water 80 g Plain Soda Crackers 165 g Low-Fat Labneh 20 g Rosehip Purée 2 g olive oil 300 ml water 115 g Plain Soda Crackers 230 g Low-Fat Labneh 28 g Rosehip Purée 2 g olive oil 400 ml water 165 g Plain Soda Crackers 330 g Low-Fat Labneh 39 g Rosehip 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	Peeled Red Potato with Pollock & Orange Carrot SauceLow-Fat Starch Base A low-to-moderate fibre combination of peeled red potato, pollock and orange carrot sauce, 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 Peeled Red Potato 55 g cooked Pollock 60 g Orange Carrot Sauce 4 g olive oil 250 ml water 410 g Peeled Red Potato 90 g cooked Pollock 100 g Orange Carrot Sauce 7 g olive oil 300 ml water 580 g Peeled Red Potato 130 g cooked Pollock 140 g Orange Carrot Sauce 9 g olive oil 400 ml water 820 g Peeled Red Potato 180 g cooked Pollock 195 g Orange Carrot Sauce 13 g olive oil 500 ml water	~300 kcal~495 kcal~705 kcal~1000 kcal P: 19g31g44g62g \| C: 45g75g105g150g \| F: 5g8g12g17g
B	Pumpkin Rice Broth with Red Mullet & Chervil YoghurtSoft-Texture Fuel A low-to-moderate fibre combination of pumpkin rice broth, red mullet and chervil yoghurt, 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 Pumpkin Rice Broth 55 g cooked Red Mullet 100 ml low-salt stock 30 g Chervil Yoghurt 4 g olive oil 250 ml water 410 g Pumpkin Rice Broth 90 g cooked Red Mullet 160 ml low-salt stock 50 g Chervil Yoghurt 7 g olive oil 300 ml water 580 g Pumpkin Rice Broth 130 g cooked Red Mullet 230 ml low-salt stock 70 g Chervil Yoghurt 9 g olive oil 400 ml water 820 g Pumpkin Rice Broth 180 g cooked Red Mullet 330 ml low-salt stock 100 g Chervil Yoghurt 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)