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	Spelt Farina with Lemon Whey & Poached PearLow-Fibre Carb Base A low-to-moderate fibre combination of spelt farina, lemon whey and poached pear, 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 Spelt Farina 150 g Lemon Whey 12 g whey isolate 70 g Poached Pear 5 g smooth almond paste 250 ml water 60 g Spelt Farina 250 g Lemon Whey 20 g whey isolate 115 g Poached Pear 8 g smooth almond paste 300 ml water 80 g Spelt Farina 350 g Lemon Whey 28 g whey isolate 160 g Poached Pear 12 g smooth almond paste 400 ml water 115 g Spelt Farina 495 g Lemon Whey 39 g whey isolate 230 g Poached Pear 16 g smooth almond paste 500 ml water	~300 kcal~495 kcal~705 kcal~1000 kcal P: 19g31g44g62g \| C: 45g75g105g150g \| F: 5g8g12g17g
B	French Ficelle with Low-Fat Labneh & Plum CompoteLow-Residue Carb A low-to-moderate fibre combination of french ficelle, low-fat labneh and plum 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 French Ficelle 100 g Low-Fat Labneh 20 g Plum Compote 2 g olive spread 250 ml water 90 g French Ficelle 165 g Low-Fat Labneh 30 g Plum Compote 3 g olive spread 300 ml water 130 g French Ficelle 230 g Low-Fat Labneh 40 g Plum Compote 5 g olive spread 400 ml water 180 g French Ficelle 330 g Low-Fat Labneh 60 g Plum 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	Eurosis Pilaf with Veal Strip & Lemon JusCarb–Protein Balance A low-to-moderate fibre combination of eurosis, veal strip and lemon 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.	150 g cooked Eurosis rice 65 g cooked Veal Strip 40 g Lemon Jus 4 g olive oil 250 ml water 250 g cooked Eurosis rice 105 g cooked Veal Strip 65 g Lemon Jus 7 g olive oil 300 ml water 350 g cooked Eurosis rice 150 g cooked Veal Strip 95 g Lemon Jus 9 g olive oil 400 ml water 495 g cooked Eurosis rice 215 g cooked Veal Strip 130 g Lemon Jus 13 g olive oil 500 ml water	~300 kcal~495 kcal~705 kcal~1000 kcal P: 19g31g44g62g \| C: 45g75g105g150g \| F: 5g8g12g17g
B	Soft Cavatelli with Turkey Fillet & Carrot PassataModerate Protein Feed A low-to-moderate fibre combination of soft cavatelli, turkey fillet and carrot 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.	60 g dry Soft Cavatelli 45 g cooked Turkey Fillet 45 g Carrot Passata 4 g olive oil 250 ml water 100 g dry Soft Cavatelli 75 g cooked Turkey Fillet 75 g Carrot Passata 7 g olive oil 300 ml water 140 g dry Soft Cavatelli 105 g cooked Turkey Fillet 105 g Carrot Passata 9 g olive oil 400 ml water 195 g dry Soft Cavatelli 150 g cooked Turkey Fillet 150 g Carrot Passata 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	Watermelon Fuel Blend with Skyr Milk & Maize SyrupLiquid Fuel Format A smooth watermelon and skyr milk feed with maize syrup, 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 Skyr Milk 15 g whey isolate 70 g Watermelon 25 g Maize Syrup 5 g smooth almond paste 250 ml water 360 ml Skyr Milk 25 g whey isolate 115 g Watermelon 40 g Maize Syrup 8 g smooth almond paste 300 ml water 510 ml Skyr Milk 35 g whey isolate 160 g Watermelon 55 g Maize Syrup 12 g smooth almond paste 400 ml water 720 ml Skyr Milk 50 g whey isolate 230 g Watermelon 75 g Maize Syrup 16 g smooth almond paste 500 ml water	~300 kcal~495 kcal~705 kcal~1000 kcal P: 19g31g44g62g \| C: 45g75g105g150g \| F: 5g8g12g17g
B	Soft Wheat Batons with Whey Fromage & Blueberry CoulisCompact Fuel Format A low-to-moderate fibre combination of soft wheat batons, whey fromage and blueberry 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.	50 g Soft Wheat Batons 100 g Whey Fromage 12 g Blueberry Coulis 1 g olive oil 250 ml water 80 g Soft Wheat Batons 165 g Whey Fromage 20 g Blueberry Coulis 2 g olive oil 300 ml water 115 g Soft Wheat Batons 230 g Whey Fromage 28 g Blueberry Coulis 2 g olive oil 400 ml water 165 g Soft Wheat Batons 330 g Whey Fromage 39 g Blueberry Coulis 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	Smooth Nicola Potato with John Dory & Aubergine PuréeLow-Fat Starch Base A low-to-moderate fibre combination of smooth nicola potato, john dory and aubergine 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.	250 g Smooth Nicola Potato 55 g cooked John Dory 60 g Aubergine Purée 4 g olive oil 250 ml water 410 g Smooth Nicola Potato 90 g cooked John Dory 100 g Aubergine Purée 7 g olive oil 300 ml water 580 g Smooth Nicola Potato 130 g cooked John Dory 140 g Aubergine Purée 9 g olive oil 400 ml water 820 g Smooth Nicola Potato 180 g cooked John Dory 195 g Aubergine Purée 13 g olive oil 500 ml water	~300 kcal~495 kcal~705 kcal~1000 kcal P: 19g31g44g62g \| C: 45g75g105g150g \| F: 5g8g12g17g
B	Fennel Gnocchi Potage with Chicken Fillet & Chive YoghurtSoft-Texture Fuel A low-to-moderate fibre combination of fennel gnocchi potage, chicken fillet and chive 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 Fennel Gnocchi Potage 55 g cooked Chicken Fillet 100 ml low-salt stock 30 g Chive Yoghurt 4 g olive oil 250 ml water 410 g Fennel Gnocchi Potage 90 g cooked Chicken Fillet 160 ml low-salt stock 50 g Chive Yoghurt 7 g olive oil 300 ml water 580 g Fennel Gnocchi Potage 130 g cooked Chicken Fillet 230 ml low-salt stock 70 g Chive Yoghurt 9 g olive oil 400 ml water 820 g Fennel Gnocchi Potage 180 g cooked Chicken Fillet 330 ml low-salt stock 100 g Chive 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)