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	Pearl Couscous with Fromage Frais & Raspberry CoulisLow-Fibre Carb Base A low-to-moderate fibre combination of pearl couscous, fromage frais and raspberry 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 Pearl Couscous 150 g Fromage Frais 12 g whey isolate 70 g Raspberry Coulis 5 g smooth almond paste 250 ml water 60 g Pearl Couscous 250 g Fromage Frais 20 g whey isolate 115 g Raspberry Coulis 8 g smooth almond paste 300 ml water 80 g Pearl Couscous 350 g Fromage Frais 28 g whey isolate 160 g Raspberry Coulis 12 g smooth almond paste 400 ml water 115 g Pearl Couscous 495 g Fromage Frais 39 g whey isolate 230 g Raspberry Coulis 16 g smooth almond paste 500 ml water	~300 kcal~495 kcal~705 kcal~1000 kcal P: 19g31g44g62g \| C: 45g75g105g150g \| F: 5g8g12g17g
B	Milk Roll with Low-Fat Fromage Blanc & Pear JamLow-Residue Carb A low-to-moderate fibre combination of milk roll, low-fat fromage blanc and pear jam, 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 Milk Roll 100 g Low-Fat Fromage Blanc 20 g Pear Jam 2 g olive spread 250 ml water 90 g Milk Roll 165 g Low-Fat Fromage Blanc 30 g Pear Jam 3 g olive spread 300 ml water 130 g Milk Roll 230 g Low-Fat Fromage Blanc 40 g Pear Jam 5 g olive spread 400 ml water 180 g Milk Roll 330 g Low-Fat Fromage Blanc 60 g Pear Jam 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	Originario Pilaf with Rabbit Loin & Parsnip CreamCarb–Protein Balance A low-to-moderate fibre combination of originario, rabbit loin and parsnip 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 Originario rice 65 g cooked Rabbit Loin 40 g Parsnip Cream 4 g olive oil 250 ml water 250 g cooked Originario rice 105 g cooked Rabbit Loin 65 g Parsnip Cream 7 g olive oil 300 ml water 350 g cooked Originario rice 150 g cooked Rabbit Loin 95 g Parsnip Cream 9 g olive oil 400 ml water 495 g cooked Originario rice 215 g cooked Rabbit Loin 130 g Parsnip Cream 13 g olive oil 500 ml water	~300 kcal~495 kcal~705 kcal~1000 kcal P: 19g31g44g62g \| C: 45g75g105g150g \| F: 5g8g12g17g
B	Israeli Couscous with Veal Mince & Pumpkin FondueModerate Protein Feed A low-to-moderate fibre combination of israeli couscous, veal mince and pumpkin fondue, 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 Israeli Couscous 45 g cooked Veal Mince 45 g Pumpkin Fondue 4 g olive oil 250 ml water 100 g dry Israeli Couscous 75 g cooked Veal Mince 75 g Pumpkin Fondue 7 g olive oil 300 ml water 140 g dry Israeli Couscous 105 g cooked Veal Mince 105 g Pumpkin Fondue 9 g olive oil 400 ml water 195 g dry Israeli Couscous 150 g cooked Veal Mince 150 g Pumpkin Fondue 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	Mango Fuel Blend with Drinking Yoghurt & Golden SyrupLiquid Fuel Format A smooth mango and drinking yoghurt feed with golden 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 Drinking Yoghurt 15 g whey isolate 70 g Mango 25 g Golden Syrup 5 g smooth almond paste 250 ml water 360 ml Drinking Yoghurt 25 g whey isolate 115 g Mango 40 g Golden Syrup 8 g smooth almond paste 300 ml water 510 ml Drinking Yoghurt 35 g whey isolate 160 g Mango 55 g Golden Syrup 12 g smooth almond paste 400 ml water 720 ml Drinking Yoghurt 50 g whey isolate 230 g Mango 75 g Golden Syrup 16 g smooth almond paste 500 ml water	~300 kcal~495 kcal~705 kcal~1000 kcal P: 19g31g44g62g \| C: 45g75g105g150g \| F: 5g8g12g17g
B	White Spelt Crisps with Turkey Cream & Fig CompoteCompact Fuel Format A low-to-moderate fibre combination of white spelt crisps, turkey cream and fig 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.	50 g White Spelt Crisps 100 g Turkey Cream 12 g Fig Compote 1 g olive oil 250 ml water 80 g White Spelt Crisps 165 g Turkey Cream 20 g Fig Compote 2 g olive oil 300 ml water 115 g White Spelt Crisps 230 g Turkey Cream 28 g Fig Compote 2 g olive oil 400 ml water 165 g White Spelt Crisps 330 g Turkey Cream 39 g Fig Compote 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 Rösti with Haddock & Fennel CreamLow-Fat Starch Base A low-to-moderate fibre combination of potato rösti, haddock 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.	250 g Potato Rösti 55 g cooked Haddock 60 g Fennel Cream 4 g olive oil 250 ml water 410 g Potato Rösti 90 g cooked Haddock 100 g Fennel Cream 7 g olive oil 300 ml water 580 g Potato Rösti 130 g cooked Haddock 140 g Fennel Cream 9 g olive oil 400 ml water 820 g Potato Rösti 180 g cooked Haddock 195 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	Courgette Couscous Broth with Lean Pork & Rosemary CreamSoft-Texture Fuel A low-to-moderate fibre combination of courgette couscous broth, lean pork and rosemary 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 Courgette Couscous Broth 55 g cooked Lean Pork 100 ml low-salt stock 30 g Rosemary Cream 4 g olive oil 250 ml water 410 g Courgette Couscous Broth 90 g cooked Lean Pork 160 ml low-salt stock 50 g Rosemary Cream 7 g olive oil 300 ml water 580 g Courgette Couscous Broth 130 g cooked Lean Pork 230 ml low-salt stock 70 g Rosemary Cream 9 g olive oil 400 ml water 820 g Courgette Couscous Broth 180 g cooked Lean Pork 330 ml low-salt stock 100 g Rosemary Cream 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)