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	Maize Farina with Fromage Frais & OrangeLow-Fibre Carb Base A low-to-moderate fibre combination of maize farina, fromage frais and orange, 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 Maize Farina 150 g Fromage Frais 12 g whey isolate 70 g Orange 5 g smooth almond paste 250 ml water 60 g Maize Farina 250 g Fromage Frais 20 g whey isolate 115 g Orange 8 g smooth almond paste 300 ml water 80 g Maize Farina 350 g Fromage Frais 28 g whey isolate 160 g Orange 12 g smooth almond paste 400 ml water 115 g Maize Farina 495 g Fromage Frais 39 g whey isolate 230 g Orange 16 g smooth almond paste 500 ml water	~300 kcal~495 kcal~705 kcal~1000 kcal P: 19g31g44g62g \| C: 45g75g105g150g \| F: 5g8g12g17g
B	Pitta Triangles with Whipped Quark & Orange MarmaladeLow-Residue Carb A low-to-moderate fibre combination of pitta triangles, whipped quark and orange marmalade, 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 Pitta Triangles 100 g Whipped Quark 20 g Orange Marmalade 2 g olive spread 250 ml water 90 g Pitta Triangles 165 g Whipped Quark 30 g Orange Marmalade 3 g olive spread 300 ml water 130 g Pitta Triangles 230 g Whipped Quark 40 g Orange Marmalade 5 g olive spread 400 ml water 180 g Pitta Triangles 330 g Whipped Quark 60 g Orange Marmalade 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	Carnaroli Pilaf with Hake Flakes & Courgette FondueCarb–Protein Balance A low-to-moderate fibre combination of carnaroli, hake flakes and courgette 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.	150 g cooked Carnaroli rice 65 g cooked Hake Flakes 40 g Courgette Fondue 4 g olive oil 250 ml water 250 g cooked Carnaroli rice 105 g cooked Hake Flakes 65 g Courgette Fondue 7 g olive oil 300 ml water 350 g cooked Carnaroli rice 150 g cooked Hake Flakes 95 g Courgette Fondue 9 g olive oil 400 ml water 495 g cooked Carnaroli rice 215 g cooked Hake Flakes 130 g Courgette Fondue 13 g olive oil 500 ml water	~300 kcal~495 kcal~705 kcal~1000 kcal P: 19g31g44g62g \| C: 45g75g105g150g \| F: 5g8g12g17g
B	White Fusilli with Cod Flake & Tomato VeloutéModerate Protein Feed A low-to-moderate fibre combination of white fusilli, cod flake and tomato 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 White Fusilli 45 g cooked Cod Flake 45 g Tomato Velouté 4 g olive oil 250 ml water 100 g dry White Fusilli 75 g cooked Cod Flake 75 g Tomato Velouté 7 g olive oil 300 ml water 140 g dry White Fusilli 105 g cooked Cod Flake 105 g Tomato Velouté 9 g olive oil 400 ml water 195 g dry White Fusilli 150 g cooked Cod Flake 150 g Tomato 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	Melon Fuel Blend with Skyr Drink & Rice MaltLiquid Fuel Format A smooth melon and skyr drink feed with rice 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 Skyr Drink 15 g whey isolate 70 g Melon 25 g Rice Malt 5 g smooth almond paste 250 ml water 360 ml Skyr Drink 25 g whey isolate 115 g Melon 40 g Rice Malt 8 g smooth almond paste 300 ml water 510 ml Skyr Drink 35 g whey isolate 160 g Melon 55 g Rice Malt 12 g smooth almond paste 400 ml water 720 ml Skyr Drink 50 g whey isolate 230 g Melon 75 g Rice Malt 16 g smooth almond paste 500 ml water	~300 kcal~495 kcal~705 kcal~1000 kcal P: 19g31g44g62g \| C: 45g75g105g150g \| F: 5g8g12g17g
B	Corn Thins with Quark Dip & Clementine JamCompact Fuel Format A low-to-moderate fibre combination of corn thins, quark dip and clementine 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.	50 g Corn Thins 100 g Quark Dip 12 g Clementine Jam 1 g olive oil 250 ml water 80 g Corn Thins 165 g Quark Dip 20 g Clementine Jam 2 g olive oil 300 ml water 115 g Corn Thins 230 g Quark Dip 28 g Clementine Jam 2 g olive oil 400 ml water 165 g Corn Thins 330 g Quark Dip 39 g Clementine Jam 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	Semolina Potato Cake with Lemon Sole & Carrot PuréeLow-Fat Starch Base A low-to-moderate fibre combination of semolina potato cake, lemon sole and carrot 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.	250 g Semolina Potato Cake 55 g cooked Lemon Sole 60 g Carrot Purée 4 g olive oil 250 ml water 410 g Semolina Potato Cake 90 g cooked Lemon Sole 100 g Carrot Purée 7 g olive oil 300 ml water 580 g Semolina Potato Cake 130 g cooked Lemon Sole 140 g Carrot Purée 9 g olive oil 400 ml water 820 g Semolina Potato Cake 180 g cooked Lemon Sole 195 g Carrot Purée 13 g olive oil 500 ml water	~300 kcal~495 kcal~705 kcal~1000 kcal P: 19g31g44g62g \| C: 45g75g105g150g \| F: 5g8g12g17g
B	Pumpkin Ditalini Soup with Rabbit & Parsley CoulisSoft-Texture Fuel A low-to-moderate fibre combination of pumpkin ditalini soup, rabbit and parsley 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 Pumpkin Ditalini Soup 55 g cooked Rabbit 100 ml low-salt stock 30 g Parsley Coulis 4 g olive oil 250 ml water 410 g Pumpkin Ditalini Soup 90 g cooked Rabbit 160 ml low-salt stock 50 g Parsley Coulis 7 g olive oil 300 ml water 580 g Pumpkin Ditalini Soup 130 g cooked Rabbit 230 ml low-salt stock 70 g Parsley Coulis 9 g olive oil 400 ml water 820 g Pumpkin Ditalini Soup 180 g cooked Rabbit 330 ml low-salt stock 100 g Parsley Coulis 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)