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	Fine Polenta with Low-Fat Quark & Peach CompoteLow-Fibre Carb Base A low-to-moderate fibre combination of fine polenta, low-fat quark and peach 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.	35 g Fine Polenta 150 g Low-Fat Quark 12 g whey isolate 70 g Peach Compote 5 g smooth almond paste 250 ml water 60 g Fine Polenta 250 g Low-Fat Quark 20 g whey isolate 115 g Peach Compote 8 g smooth almond paste 300 ml water 80 g Fine Polenta 350 g Low-Fat Quark 28 g whey isolate 160 g Peach Compote 12 g smooth almond paste 400 ml water 115 g Fine Polenta 495 g Low-Fat Quark 39 g whey isolate 230 g Peach Compote 16 g smooth almond paste 500 ml water	~300 kcal~495 kcal~705 kcal~1000 kcal P: 19g31g44g62g \| C: 45g75g105g150g \| F: 5g8g12g17g
B	White Sourdough Toast with Fromage Blanc & Strawberry ConserveLow-Residue Carb A low-to-moderate fibre combination of white sourdough toast, fromage blanc and strawberry 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 White Sourdough Toast 100 g Fromage Blanc 20 g Strawberry Conserve 2 g olive spread 250 ml water 90 g White Sourdough Toast 165 g Fromage Blanc 30 g Strawberry Conserve 3 g olive spread 300 ml water 130 g White Sourdough Toast 230 g Fromage Blanc 40 g Strawberry Conserve 5 g olive spread 400 ml water 180 g White Sourdough Toast 330 g Fromage Blanc 60 g Strawberry 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	Calasparra Pilaf with Chicken Tender & Pepper CoulisCarb–Protein Balance A low-to-moderate fibre combination of calasparra, chicken tender and pepper 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.	150 g cooked Calasparra rice 65 g cooked Chicken Tender 40 g Pepper Coulis 4 g olive oil 250 ml water 250 g cooked Calasparra rice 105 g cooked Chicken Tender 65 g Pepper Coulis 7 g olive oil 300 ml water 350 g cooked Calasparra rice 150 g cooked Chicken Tender 95 g Pepper Coulis 9 g olive oil 400 ml water 495 g cooked Calasparra rice 215 g cooked Chicken Tender 130 g Pepper Coulis 13 g olive oil 500 ml water	~300 kcal~495 kcal~705 kcal~1000 kcal P: 19g31g44g62g \| C: 45g75g105g150g \| F: 5g8g12g17g
B	Fine Tagliolini with Whiting & Parsnip CoulisModerate Protein Feed A low-to-moderate fibre combination of fine tagliolini, whiting and parsnip 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.	60 g dry Fine Tagliolini 45 g cooked Whiting 45 g Parsnip Coulis 4 g olive oil 250 ml water 100 g dry Fine Tagliolini 75 g cooked Whiting 75 g Parsnip Coulis 7 g olive oil 300 ml water 140 g dry Fine Tagliolini 105 g cooked Whiting 105 g Parsnip Coulis 9 g olive oil 400 ml water 195 g dry Fine Tagliolini 150 g cooked Whiting 150 g Parsnip Coulis 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	Pear Fuel Blend with Whey Yoghurt & MaltodextrinLiquid Fuel Format A smooth pear and whey yoghurt feed with maltodextrin, 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 Whey Yoghurt 15 g whey isolate 70 g Pear 25 g Maltodextrin 5 g smooth almond paste 250 ml water 360 ml Whey Yoghurt 25 g whey isolate 115 g Pear 40 g Maltodextrin 8 g smooth almond paste 300 ml water 510 ml Whey Yoghurt 35 g whey isolate 160 g Pear 55 g Maltodextrin 12 g smooth almond paste 400 ml water 720 ml Whey Yoghurt 50 g whey isolate 230 g Pear 75 g Maltodextrin 16 g smooth almond paste 500 ml water	~300 kcal~495 kcal~705 kcal~1000 kcal P: 19g31g44g62g \| C: 45g75g105g150g \| F: 5g8g12g17g
B	Water Crackers with Low-Fat Ricotta & Blackcurrant JellyCompact Fuel Format A low-to-moderate fibre combination of water crackers, low-fat ricotta and blackcurrant 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 Water Crackers 100 g Low-Fat Ricotta 12 g Blackcurrant Jelly 1 g olive oil 250 ml water 80 g Water Crackers 165 g Low-Fat Ricotta 20 g Blackcurrant Jelly 2 g olive oil 300 ml water 115 g Water Crackers 230 g Low-Fat Ricotta 28 g Blackcurrant Jelly 2 g olive oil 400 ml water 165 g Water Crackers 330 g Low-Fat Ricotta 39 g Blackcurrant 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	Soft Potato Mash with Whiting & Tomato CreamLow-Fat Starch Base A low-to-moderate fibre combination of soft potato mash, whiting and tomato 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.	250 g Soft Potato Mash 55 g cooked Whiting 60 g Tomato Cream 4 g olive oil 250 ml water 410 g Soft Potato Mash 90 g cooked Whiting 100 g Tomato Cream 7 g olive oil 300 ml water 580 g Soft Potato Mash 130 g cooked Whiting 140 g Tomato Cream 9 g olive oil 400 ml water 820 g Soft Potato Mash 180 g cooked Whiting 195 g Tomato Cream 13 g olive oil 500 ml water	~300 kcal~495 kcal~705 kcal~1000 kcal P: 19g31g44g62g \| C: 45g75g105g150g \| F: 5g8g12g17g
B	Lemon Orzo Broth with Monkfish & Basil PassataSoft-Texture Fuel A low-to-moderate fibre combination of lemon orzo broth, monkfish and basil 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.	250 g Lemon Orzo Broth 55 g cooked Monkfish 100 ml low-salt stock 30 g Basil Passata 4 g olive oil 250 ml water 410 g Lemon Orzo Broth 90 g cooked Monkfish 160 ml low-salt stock 50 g Basil Passata 7 g olive oil 300 ml water 580 g Lemon Orzo Broth 130 g cooked Monkfish 230 ml low-salt stock 70 g Basil Passata 9 g olive oil 400 ml water 820 g Lemon Orzo Broth 180 g cooked Monkfish 330 ml low-salt stock 100 g Basil Passata 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)