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	Creamed Millet with Lemon Whey & Quince PuréeLow-Fibre Carb Base A low-to-moderate fibre combination of creamed millet, lemon whey and quince 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.	35 g Creamed Millet 150 g Lemon Whey 12 g whey isolate 70 g Quince Purée 5 g smooth almond paste 250 ml water 60 g Creamed Millet 250 g Lemon Whey 20 g whey isolate 115 g Quince Purée 8 g smooth almond paste 300 ml water 80 g Creamed Millet 350 g Lemon Whey 28 g whey isolate 160 g Quince Purée 12 g smooth almond paste 400 ml water 115 g Creamed Millet 495 g Lemon Whey 39 g whey isolate 230 g Quince Purée 16 g smooth almond paste 500 ml water	~300 kcal~495 kcal~705 kcal~1000 kcal P: 19g31g44g62g \| C: 45g75g105g150g \| F: 5g8g12g17g
B	Plain Bagel with Egg-White Cream & Clementine JellyLow-Residue Carb A low-to-moderate fibre combination of plain bagel, egg-white cream and clementine 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.	55 g Plain Bagel 100 g Egg-White Cream 20 g Clementine Jelly 2 g olive spread 250 ml water 90 g Plain Bagel 165 g Egg-White Cream 30 g Clementine Jelly 3 g olive spread 300 ml water 130 g Plain Bagel 230 g Egg-White Cream 40 g Clementine Jelly 5 g olive spread 400 ml water 180 g Plain Bagel 330 g Egg-White Cream 60 g Clementine Jelly 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	Baldo Pilaf with John Dory & Carrot VeloutéCarb–Protein Balance A low-to-moderate fibre combination of baldo, john dory and carrot velouté, 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 Baldo rice 65 g cooked John Dory 40 g Carrot Velouté 4 g olive oil 250 ml water 250 g cooked Baldo rice 105 g cooked John Dory 65 g Carrot Velouté 7 g olive oil 300 ml water 350 g cooked Baldo rice 150 g cooked John Dory 95 g Carrot Velouté 9 g olive oil 400 ml water 495 g cooked Baldo rice 215 g cooked John Dory 130 g Carrot Velouté 13 g olive oil 500 ml water	~300 kcal~495 kcal~705 kcal~1000 kcal P: 19g31g44g62g \| C: 45g75g105g150g \| F: 5g8g12g17g
B	Potato Gnocchi with Rabbit Strip & Fennel PuréeModerate Protein Feed A low-to-moderate fibre combination of potato gnocchi, rabbit strip and fennel 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.	60 g dry Potato Gnocchi 45 g cooked Rabbit Strip 45 g Fennel Purée 4 g olive oil 250 ml water 100 g dry Potato Gnocchi 75 g cooked Rabbit Strip 75 g Fennel Purée 7 g olive oil 300 ml water 140 g dry Potato Gnocchi 105 g cooked Rabbit Strip 105 g Fennel Purée 9 g olive oil 400 ml water 195 g dry Potato Gnocchi 150 g cooked Rabbit Strip 150 g Fennel Purée 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	Apricot Fuel Blend with Whey Kefir & Maize SyrupLiquid Fuel Format A smooth apricot and whey kefir 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 Whey Kefir 15 g whey isolate 70 g Apricot 25 g Maize Syrup 5 g smooth almond paste 250 ml water 360 ml Whey Kefir 25 g whey isolate 115 g Apricot 40 g Maize Syrup 8 g smooth almond paste 300 ml water 510 ml Whey Kefir 35 g whey isolate 160 g Apricot 55 g Maize Syrup 12 g smooth almond paste 400 ml water 720 ml Whey Kefir 50 g whey isolate 230 g Apricot 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	Semolina Rusks with Fromage Frais & Apple PuréeCompact Fuel Format A low-to-moderate fibre combination of semolina rusks, fromage frais and apple 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.	50 g Semolina Rusks 100 g Fromage Frais 12 g Apple Purée 1 g olive oil 250 ml water 80 g Semolina Rusks 165 g Fromage Frais 20 g Apple Purée 2 g olive oil 300 ml water 115 g Semolina Rusks 230 g Fromage Frais 28 g Apple Purée 2 g olive oil 400 ml water 165 g Semolina Rusks 330 g Fromage Frais 39 g Apple Purée 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	Potato Gnocchi with Pollock & Pepper CoulisLow-Fat Starch Base A low-to-moderate fibre combination of potato gnocchi, pollock 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.	250 g Potato Gnocchi 55 g cooked Pollock 60 g Pepper Coulis 4 g olive oil 250 ml water 410 g Potato Gnocchi 90 g cooked Pollock 100 g Pepper Coulis 7 g olive oil 300 ml water 580 g Potato Gnocchi 130 g cooked Pollock 140 g Pepper Coulis 9 g olive oil 400 ml water 820 g Potato Gnocchi 180 g cooked Pollock 195 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	Tomato Semolina Soup with Lemon Sole & Thyme QuarkSoft-Texture Fuel A low-to-moderate fibre combination of tomato semolina soup, lemon sole and thyme 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 Tomato Semolina Soup 55 g cooked Lemon Sole 100 ml low-salt stock 30 g Thyme Quark 4 g olive oil 250 ml water 410 g Tomato Semolina Soup 90 g cooked Lemon Sole 160 ml low-salt stock 50 g Thyme Quark 7 g olive oil 300 ml water 580 g Tomato Semolina Soup 130 g cooked Lemon Sole 230 ml low-salt stock 70 g Thyme Quark 9 g olive oil 400 ml water 820 g Tomato Semolina Soup 180 g cooked Lemon Sole 330 ml low-salt stock 100 g Thyme 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)