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	Cream Cracker with Honey45 Min Prior Plain cream crackers with honey, about as low in fat and fibre as a solid feed gets.	2 Crackers 4 Crackers 6 Crackers 8 Crackers 1 Banana	~300 kcal~495 kcal~705 kcal~1000 kcal P: 19g31g44g62g \| C: 45g75g105g150g \| F: 5g8g12g17g
B	Sheera with Cardamom90 Min Prior Semolina cooked with a little ghee, milk and cardamom, warm and quick to clear.	½ cup Sheera ¾ cup Sheera 1 cup Sheera 1.5 cups Sheera	~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	Puffed Wheat with Skimmed MilkCold Feed Puffed wheat with skimmed milk, deliberately high glycaemic for a session within the hour.	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	Glucose Water with Lemon & SaltLiquid Feed Glucose dissolved in water with lemon and salt, for 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	Steamed Sweet Corn with SaltWhole Food Feed Sweet corn kernels steamed and lightly salted, gentle and slow-releasing.	¾ cup Corn 1.25 cups Corn 1.75 cups Corn 2.5 cups Corn	~300 kcal~495 kcal~705 kcal~1000 kcal P: 19g31g44g62g \| C: 45g75g105g150g \| F: 5g8g12g17g
B	Dried Fig with Salted PeanutCompact Feed Dried figs with lightly salted peanuts, dense carbohydrate in a small volume.	2 Figs 8g Peanut 3 Figs 14g Peanut 5 Figs 20g Peanut 7 Figs 30g Peanut	~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	Appam with Thin Coconut MilkRegional Feed Lacy rice appam with thin unsweetened coconut milk, easy before a morning session.	1 Appam 2 Appam 3 Appam 4 Appam	~300 kcal~495 kcal~705 kcal~1000 kcal P: 19g31g44g62g \| C: 45g75g105g150g \| F: 5g8g12g17g
B	Sapota Shake with WaterBlended Feed Sapota blended with water rather than milk, taken when the stomach is nervous.	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

PRE-WORKOUT FUEL PLAN (GLOBAL & INDIAN)