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	White Spelt with Low-Fat Quark & Strawberry CoulisLow-Fibre Carb Base A low-to-moderate fibre combination of white spelt, low-fat quark and strawberry 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.	35 g White Spelt 150 g Low-Fat Quark 12 g whey isolate 70 g Strawberry Coulis 5 g smooth almond paste 250 ml water 60 g White Spelt 250 g Low-Fat Quark 20 g whey isolate 115 g Strawberry Coulis 8 g smooth almond paste 300 ml water 80 g White Spelt 350 g Low-Fat Quark 28 g whey isolate 160 g Strawberry Coulis 12 g smooth almond paste 400 ml water 115 g White Spelt 495 g Low-Fat Quark 39 g whey isolate 230 g Strawberry Coulis 16 g smooth almond paste 500 ml water	~300 kcal~495 kcal~705 kcal~1000 kcal P: 19g31g44g62g \| C: 45g75g105g150g \| F: 5g8g12g17g
B	Ciabatta Squares with Quark Cream & Cherry PreserveLow-Residue Carb A low-to-moderate fibre combination of ciabatta squares, quark cream and cherry preserve, 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 Ciabatta Squares 100 g Quark Cream 20 g Cherry Preserve 2 g olive spread 250 ml water 90 g Ciabatta Squares 165 g Quark Cream 30 g Cherry Preserve 3 g olive spread 300 ml water 130 g Ciabatta Squares 230 g Quark Cream 40 g Cherry Preserve 5 g olive spread 400 ml water 180 g Ciabatta Squares 330 g Quark Cream 60 g Cherry Preserve 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	Ribe Pilaf with Guinea Fowl & Fennel CreamCarb–Protein Balance A low-to-moderate fibre combination of ribe, guinea fowl and fennel 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 Ribe rice 65 g cooked Guinea Fowl 40 g Fennel Cream 4 g olive oil 250 ml water 250 g cooked Ribe rice 105 g cooked Guinea Fowl 65 g Fennel Cream 7 g olive oil 300 ml water 350 g cooked Ribe rice 150 g cooked Guinea Fowl 95 g Fennel Cream 9 g olive oil 400 ml water 495 g cooked Ribe rice 215 g cooked Guinea Fowl 130 g Fennel Cream 13 g olive oil 500 ml water	~300 kcal~495 kcal~705 kcal~1000 kcal P: 19g31g44g62g \| C: 45g75g105g150g \| F: 5g8g12g17g
B	Soft Polenta with Turkey Strip & Pumpkin VeloutéModerate Protein Feed A low-to-moderate fibre combination of soft polenta, turkey strip and pumpkin 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.	60 g dry Soft Polenta 45 g cooked Turkey Strip 45 g Pumpkin Velouté 4 g olive oil 250 ml water 100 g dry Soft Polenta 75 g cooked Turkey Strip 75 g Pumpkin Velouté 7 g olive oil 300 ml water 140 g dry Soft Polenta 105 g cooked Turkey Strip 105 g Pumpkin Velouté 9 g olive oil 400 ml water 195 g dry Soft Polenta 150 g cooked Turkey Strip 150 g Pumpkin Velouté 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	Banana Fuel Blend with Skyr Milk & Vanilla DextroseLiquid Fuel Format A smooth banana and skyr milk feed with vanilla dextrose, 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 Skyr Milk 15 g whey isolate 70 g Banana 25 g Vanilla Dextrose 5 g smooth almond paste 250 ml water 360 ml Skyr Milk 25 g whey isolate 115 g Banana 40 g Vanilla Dextrose 8 g smooth almond paste 300 ml water 510 ml Skyr Milk 35 g whey isolate 160 g Banana 55 g Vanilla Dextrose 12 g smooth almond paste 400 ml water 720 ml Skyr Milk 50 g whey isolate 230 g Banana 75 g Vanilla Dextrose 16 g smooth almond paste 500 ml water	~300 kcal~495 kcal~705 kcal~1000 kcal P: 19g31g44g62g \| C: 45g75g105g150g \| F: 5g8g12g17g
B	Mini Breadsticks with Quark Dip & Peach ConserveCompact Fuel Format A low-to-moderate fibre combination of mini breadsticks, quark dip and peach 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.	50 g Mini Breadsticks 100 g Quark Dip 12 g Peach Conserve 1 g olive oil 250 ml water 80 g Mini Breadsticks 165 g Quark Dip 20 g Peach Conserve 2 g olive oil 300 ml water 115 g Mini Breadsticks 230 g Quark Dip 28 g Peach Conserve 2 g olive oil 400 ml water 165 g Mini Breadsticks 330 g Quark Dip 39 g Peach Conserve 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	White Sweet Potato with Halibut & Tomato Saffron SauceLow-Fat Starch Base A low-to-moderate fibre combination of white sweet potato, halibut and tomato saffron sauce, 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 White Sweet Potato 55 g cooked Halibut 60 g Tomato Saffron Sauce 4 g olive oil 250 ml water 410 g White Sweet Potato 90 g cooked Halibut 100 g Tomato Saffron Sauce 7 g olive oil 300 ml water 580 g White Sweet Potato 130 g cooked Halibut 140 g Tomato Saffron Sauce 9 g olive oil 400 ml water 820 g White Sweet Potato 180 g cooked Halibut 195 g Tomato Saffron Sauce 13 g olive oil 500 ml water	~300 kcal~495 kcal~705 kcal~1000 kcal P: 19g31g44g62g \| C: 45g75g105g150g \| F: 5g8g12g17g
B	Carrot Rice Velouté with Turkey & Chervil SkyrSoft-Texture Fuel A low-to-moderate fibre combination of carrot rice velouté, turkey and chervil skyr, 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 Carrot Rice Velouté 55 g cooked Turkey 100 ml low-salt stock 30 g Chervil Skyr 4 g olive oil 250 ml water 410 g Carrot Rice Velouté 90 g cooked Turkey 160 ml low-salt stock 50 g Chervil Skyr 7 g olive oil 300 ml water 580 g Carrot Rice Velouté 130 g cooked Turkey 230 ml low-salt stock 70 g Chervil Skyr 9 g olive oil 400 ml water 820 g Carrot Rice Velouté 180 g cooked Turkey 330 ml low-salt stock 100 g Chervil Skyr 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)