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	Maize Porridge with Whipped Quark & Seedless GrapeLow-Fibre Carb Base A low-to-moderate fibre combination of maize porridge, whipped quark 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 Maize Porridge 150 g Whipped Quark 12 g whey isolate 70 g Seedless Grape 5 g smooth almond paste 250 ml water 60 g Maize Porridge 250 g Whipped Quark 20 g whey isolate 115 g Seedless Grape 8 g smooth almond paste 300 ml water 80 g Maize Porridge 350 g Whipped Quark 28 g whey isolate 160 g Seedless Grape 12 g smooth almond paste 400 ml water 115 g Maize Porridge 495 g Whipped Quark 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	Portuguese Papo Seco with Turkey Mousse & Mango ConserveLow-Residue Carb A low-to-moderate fibre combination of portuguese papo seco, turkey mousse and mango conserve, 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 Portuguese Papo Seco 100 g Turkey Mousse 20 g Mango Conserve 2 g olive spread 250 ml water 90 g Portuguese Papo Seco 165 g Turkey Mousse 30 g Mango Conserve 3 g olive spread 300 ml water 130 g Portuguese Papo Seco 230 g Turkey Mousse 40 g Mango Conserve 5 g olive spread 400 ml water 180 g Portuguese Papo Seco 330 g Turkey Mousse 60 g Mango Conserve 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	Apollo Pilaf with Sea Bass & Pumpkin PuréeCarb–Protein Balance A low-to-moderate fibre combination of apollo, sea bass and pumpkin 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 Apollo rice 65 g cooked Sea Bass 40 g Pumpkin Purée 4 g olive oil 250 ml water 250 g cooked Apollo rice 105 g cooked Sea Bass 65 g Pumpkin Purée 7 g olive oil 300 ml water 350 g cooked Apollo rice 150 g cooked Sea Bass 95 g Pumpkin Purée 9 g olive oil 400 ml water 495 g cooked Apollo rice 215 g cooked Sea Bass 130 g Pumpkin Purée 13 g olive oil 500 ml water	~300 kcal~495 kcal~705 kcal~1000 kcal P: 19g31g44g62g \| C: 45g75g105g150g \| F: 5g8g12g17g
B	Plain Mafaldine with Chicken Tender & Fennel VeloutéModerate Protein Feed A low-to-moderate fibre combination of plain mafaldine, chicken tender and fennel velouté, 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 Plain Mafaldine 45 g cooked Chicken Tender 45 g Fennel Velouté 4 g olive oil 250 ml water 100 g dry Plain Mafaldine 75 g cooked Chicken Tender 75 g Fennel Velouté 7 g olive oil 300 ml water 140 g dry Plain Mafaldine 105 g cooked Chicken Tender 105 g Fennel Velouté 9 g olive oil 400 ml water 195 g dry Plain Mafaldine 150 g cooked Chicken Tender 150 g Fennel Velouté 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	Persimmon Fuel Blend with Low-Fat Yoghurt & Dextrose WaterLiquid Fuel Format A smooth persimmon and low-fat yoghurt feed with dextrose 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 Low-Fat Yoghurt 15 g whey isolate 70 g Persimmon 25 g Dextrose Water 5 g smooth almond paste 250 ml water 360 ml Low-Fat Yoghurt 25 g whey isolate 115 g Persimmon 40 g Dextrose Water 8 g smooth almond paste 300 ml water 510 ml Low-Fat Yoghurt 35 g whey isolate 160 g Persimmon 55 g Dextrose Water 12 g smooth almond paste 400 ml water 720 ml Low-Fat Yoghurt 50 g whey isolate 230 g Persimmon 75 g Dextrose Water 16 g smooth almond paste 500 ml water	~300 kcal~495 kcal~705 kcal~1000 kcal P: 19g31g44g62g \| C: 45g75g105g150g \| F: 5g8g12g17g
B	Rice Flour Rusks with Whipped Ricotta & Apricot JellyCompact Fuel Format A low-to-moderate fibre combination of rice flour rusks, whipped ricotta and apricot jelly, 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 Rice Flour Rusks 100 g Whipped Ricotta 12 g Apricot Jelly 1 g olive oil 250 ml water 80 g Rice Flour Rusks 165 g Whipped Ricotta 20 g Apricot Jelly 2 g olive oil 300 ml water 115 g Rice Flour Rusks 230 g Whipped Ricotta 28 g Apricot Jelly 2 g olive oil 400 ml water 165 g Rice Flour Rusks 330 g Whipped Ricotta 39 g Apricot Jelly 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 Rice Cake with Turkey Kofta & Pumpkin CoulisLow-Fat Starch Base A low-to-moderate fibre combination of potato rice cake, turkey kofta and pumpkin coulis, 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 Rice Cake 55 g cooked Turkey Kofta 60 g Pumpkin Coulis 4 g olive oil 250 ml water 410 g Potato Rice Cake 90 g cooked Turkey Kofta 100 g Pumpkin Coulis 7 g olive oil 300 ml water 580 g Potato Rice Cake 130 g cooked Turkey Kofta 140 g Pumpkin Coulis 9 g olive oil 400 ml water 820 g Potato Rice Cake 180 g cooked Turkey Kofta 195 g Pumpkin Coulis 13 g olive oil 500 ml water	~300 kcal~495 kcal~705 kcal~1000 kcal P: 19g31g44g62g \| C: 45g75g105g150g \| F: 5g8g12g17g
B	Lemon Noodle Soup with Veal & Dill CoulisSoft-Texture Fuel A low-to-moderate fibre combination of lemon noodle soup, veal and dill coulis, 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 Lemon Noodle Soup 55 g cooked Veal 100 ml low-salt stock 30 g Dill Coulis 4 g olive oil 250 ml water 410 g Lemon Noodle Soup 90 g cooked Veal 160 ml low-salt stock 50 g Dill Coulis 7 g olive oil 300 ml water 580 g Lemon Noodle Soup 130 g cooked Veal 230 ml low-salt stock 70 g Dill Coulis 9 g olive oil 400 ml water 820 g Lemon Noodle Soup 180 g cooked Veal 330 ml low-salt stock 100 g Dill Coulis 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)