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	Rice Semolina with Soft Quark & PassionfruitLow-Fibre Carb Base A low-to-moderate fibre combination of rice semolina, soft quark and passionfruit, 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 Rice Semolina 150 g Soft Quark 12 g whey isolate 70 g Passionfruit 5 g smooth almond paste 250 ml water 60 g Rice Semolina 250 g Soft Quark 20 g whey isolate 115 g Passionfruit 8 g smooth almond paste 300 ml water 80 g Rice Semolina 350 g Soft Quark 28 g whey isolate 160 g Passionfruit 12 g smooth almond paste 400 ml water 115 g Rice Semolina 495 g Soft Quark 39 g whey isolate 230 g Passionfruit 16 g smooth almond paste 500 ml water	~300 kcal~495 kcal~705 kcal~1000 kcal P: 19g31g44g62g \| C: 45g75g105g150g \| F: 5g8g12g17g
B	Brioche Fingers with Low-Fat Labneh & Mango ConserveLow-Residue Carb A low-to-moderate fibre combination of brioche fingers, low-fat labneh 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 Brioche Fingers 100 g Low-Fat Labneh 20 g Mango Conserve 2 g olive spread 250 ml water 90 g Brioche Fingers 165 g Low-Fat Labneh 30 g Mango Conserve 3 g olive spread 300 ml water 130 g Brioche Fingers 230 g Low-Fat Labneh 40 g Mango Conserve 5 g olive spread 400 ml water 180 g Brioche Fingers 330 g Low-Fat Labneh 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	Arborio Pilaf with Langoustine & Pumpkin CreamCarb–Protein Balance A low-to-moderate fibre combination of arborio, langoustine and pumpkin cream, 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 Arborio rice 65 g cooked Langoustine 40 g Pumpkin Cream 4 g olive oil 250 ml water 250 g cooked Arborio rice 105 g cooked Langoustine 65 g Pumpkin Cream 7 g olive oil 300 ml water 350 g cooked Arborio rice 150 g cooked Langoustine 95 g Pumpkin Cream 9 g olive oil 400 ml water 495 g cooked Arborio rice 215 g cooked Langoustine 130 g Pumpkin Cream 13 g olive oil 500 ml water	~300 kcal~495 kcal~705 kcal~1000 kcal P: 19g31g44g62g \| C: 45g75g105g150g \| F: 5g8g12g17g
B	Orzo with Tuna Loin & Lemon Courgette CreamModerate Protein Feed A low-to-moderate fibre combination of orzo, tuna loin and lemon courgette cream, 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 Orzo 45 g cooked Tuna Loin 45 g Lemon Courgette Cream 4 g olive oil 250 ml water 100 g dry Orzo 75 g cooked Tuna Loin 75 g Lemon Courgette Cream 7 g olive oil 300 ml water 140 g dry Orzo 105 g cooked Tuna Loin 105 g Lemon Courgette Cream 9 g olive oil 400 ml water 195 g dry Orzo 150 g cooked Tuna Loin 150 g Lemon Courgette Cream 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	Peach Fuel Blend with Drinking Yoghurt & Barley MaltLiquid Fuel Format A smooth peach and drinking yoghurt feed with barley 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 Drinking Yoghurt 15 g whey isolate 70 g Peach 25 g Barley Malt 5 g smooth almond paste 250 ml water 360 ml Drinking Yoghurt 25 g whey isolate 115 g Peach 40 g Barley Malt 8 g smooth almond paste 300 ml water 510 ml Drinking Yoghurt 35 g whey isolate 160 g Peach 55 g Barley Malt 12 g smooth almond paste 400 ml water 720 ml Drinking Yoghurt 50 g whey isolate 230 g Peach 75 g Barley 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 Rice Wafers with Kefir Curd & Quince PasteCompact Fuel Format A low-to-moderate fibre combination of plain rice wafers, kefir curd and quince paste, 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 Rice Wafers 100 g Kefir Curd 12 g Quince Paste 1 g olive oil 250 ml water 80 g Plain Rice Wafers 165 g Kefir Curd 20 g Quince Paste 2 g olive oil 300 ml water 115 g Plain Rice Wafers 230 g Kefir Curd 28 g Quince Paste 2 g olive oil 400 ml water 165 g Plain Rice Wafers 330 g Kefir Curd 39 g Quince Paste 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 New Potato with Prawn & Red Pepper JusLow-Fat Starch Base A low-to-moderate fibre combination of peeled new potato, prawn and red pepper 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.	250 g Peeled New Potato 55 g cooked Prawn 60 g Red Pepper Jus 4 g olive oil 250 ml water 410 g Peeled New Potato 90 g cooked Prawn 100 g Red Pepper Jus 7 g olive oil 300 ml water 580 g Peeled New Potato 130 g cooked Prawn 140 g Red Pepper Jus 9 g olive oil 400 ml water 820 g Peeled New Potato 180 g cooked Prawn 195 g Red Pepper Jus 13 g olive oil 500 ml water	~300 kcal~495 kcal~705 kcal~1000 kcal P: 19g31g44g62g \| C: 45g75g105g150g \| F: 5g8g12g17g
B	Saffron Rice Soup with Sea Bass & Basil QuarkSoft-Texture Fuel A low-to-moderate fibre combination of saffron rice soup, sea bass and basil quark, 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 Saffron Rice Soup 55 g cooked Sea Bass 100 ml low-salt stock 30 g Basil Quark 4 g olive oil 250 ml water 410 g Saffron Rice Soup 90 g cooked Sea Bass 160 ml low-salt stock 50 g Basil Quark 7 g olive oil 300 ml water 580 g Saffron Rice Soup 130 g cooked Sea Bass 230 ml low-salt stock 70 g Basil Quark 9 g olive oil 400 ml water 820 g Saffron Rice Soup 180 g cooked Sea Bass 330 ml low-salt stock 100 g Basil Quark 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)