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	Kanda Pohe with Coriander90 Min Prior Flattened rice with onion, turmeric and coriander, cooked light with minimal oil.	¾ cup 1.25 cups 1.75 cups 2.5 cups	~300 kcal~495 kcal~705 kcal~1000 kcal P: 19g31g44g62g \| C: 45g75g105g150g \| F: 5g8g12g17g
B	Muesli with Skimmed MilkCold Feed Oat muesli with skimmed milk, quick to assemble before an early session.	25g Muesli 40g Muesli 55g Muesli 80g Muesli	~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	Sweet Potato Mash with SaltWhole Food Feed Steamed sweet potato mashed with a pinch of salt, slow-releasing and easy to digest.	¾ cup Mash 1.25 cups Mash 1.75 cups Mash 2.5 cups Mash	~300 kcal~495 kcal~705 kcal~1000 kcal P: 19g31g44g62g \| C: 45g75g105g150g \| F: 5g8g12g17g
B	Honey Water with Lemon & SaltLiquid Feed Honey and lemon in water with a pinch of salt, taken when nothing solid will sit.	1 glass 1.5 glasses 2 glasses 2.5 glasses 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	Bread with Peanut Butter45 Min Prior White bread with a thin scrape of peanut butter, kept low in fat and fibre.	1 slice 2 slices 3 slices 4 slices	~300 kcal~495 kcal~705 kcal~1000 kcal P: 19g31g44g62g \| C: 45g75g105g150g \| F: 5g8g12g17g
B	Raisins with Salted CashewCompact Feed Raisins with lightly salted cashews, dense carbohydrate in a small volume.	20g Mix 35g Mix 50g Mix 75g Mix	~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	Dosa with Potato FillingRegional Feed Thin dosa with a light potato filling, cooked with minimal oil.	½ Dosa 1 Dosa 1.5 Dosa 2 Dosa	~300 kcal~495 kcal~705 kcal~1000 kcal P: 19g31g44g62g \| C: 45g75g105g150g \| F: 5g8g12g17g
B	Chikoo Shake with MilkBlended Feed Sapota blended with skimmed milk, dense and easy to take on a nervous stomach.	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

COMPREHENSIVE PRE-WORKOUT FUEL PLAN