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	Rice Farina with Low-Fat Kefir & ClementineLow-Fibre Carb Base A low-to-moderate fibre combination of rice farina, low-fat kefir and clementine, 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 Rice Farina 150 g Low-Fat Kefir 12 g whey isolate 70 g Clementine 5 g smooth almond paste 250 ml water 60 g Rice Farina 250 g Low-Fat Kefir 20 g whey isolate 115 g Clementine 8 g smooth almond paste 300 ml water 80 g Rice Farina 350 g Low-Fat Kefir 28 g whey isolate 160 g Clementine 12 g smooth almond paste 400 ml water 115 g Rice Farina 495 g Low-Fat Kefir 39 g whey isolate 230 g Clementine 16 g smooth almond paste 500 ml water	~300 kcal~495 kcal~705 kcal~1000 kcal P: 19g31g44g62g \| C: 45g75g105g150g \| F: 5g8g12g17g
B	Soft Pretzel Roll with Whey Ricotta & Raspberry JellyLow-Residue Carb A low-to-moderate fibre combination of soft pretzel roll, whey ricotta and raspberry 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 Soft Pretzel Roll 100 g Whey Ricotta 20 g Raspberry Jelly 2 g olive spread 250 ml water 90 g Soft Pretzel Roll 165 g Whey Ricotta 30 g Raspberry Jelly 3 g olive spread 300 ml water 130 g Soft Pretzel Roll 230 g Whey Ricotta 40 g Raspberry Jelly 5 g olive spread 400 ml water 180 g Soft Pretzel Roll 330 g Whey Ricotta 60 g Raspberry 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	Vialone Nano Pilaf with Turkey Mince & Saffron VeloutéCarb–Protein Balance A low-to-moderate fibre combination of vialone nano, turkey mince and saffron 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 Vialone Nano rice 65 g cooked Turkey Mince 40 g Saffron Velouté 4 g olive oil 250 ml water 250 g cooked Vialone Nano rice 105 g cooked Turkey Mince 65 g Saffron Velouté 7 g olive oil 300 ml water 350 g cooked Vialone Nano rice 150 g cooked Turkey Mince 95 g Saffron Velouté 9 g olive oil 400 ml water 495 g cooked Vialone Nano rice 215 g cooked Turkey Mince 130 g Saffron Velouté 13 g olive oil 500 ml water	~300 kcal~495 kcal~705 kcal~1000 kcal P: 19g31g44g62g \| C: 45g75g105g150g \| F: 5g8g12g17g
B	Rice Vermicelli with Prawn & Parsnip PuréeModerate Protein Feed A low-to-moderate fibre combination of rice vermicelli, prawn and parsnip 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 Rice Vermicelli 45 g cooked Prawn 45 g Parsnip Purée 4 g olive oil 250 ml water 100 g dry Rice Vermicelli 75 g cooked Prawn 75 g Parsnip Purée 7 g olive oil 300 ml water 140 g dry Rice Vermicelli 105 g cooked Prawn 105 g Parsnip Purée 9 g olive oil 400 ml water 195 g dry Rice Vermicelli 150 g cooked Prawn 150 g Parsnip 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	Nectarine Fuel Blend with Low-Fat Yoghurt & Tapioca SyrupLiquid Fuel Format A smooth nectarine and low-fat yoghurt feed with tapioca 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 Low-Fat Yoghurt 15 g whey isolate 70 g Nectarine 25 g Tapioca Syrup 5 g smooth almond paste 250 ml water 360 ml Low-Fat Yoghurt 25 g whey isolate 115 g Nectarine 40 g Tapioca Syrup 8 g smooth almond paste 300 ml water 510 ml Low-Fat Yoghurt 35 g whey isolate 160 g Nectarine 55 g Tapioca Syrup 12 g smooth almond paste 400 ml water 720 ml Low-Fat Yoghurt 50 g whey isolate 230 g Nectarine 75 g Tapioca Syrup 16 g smooth almond paste 500 ml water	~300 kcal~495 kcal~705 kcal~1000 kcal P: 19g31g44g62g \| C: 45g75g105g150g \| F: 5g8g12g17g
B	Puffed Wheat Squares with Skyr Curd & Pineapple ConserveCompact Fuel Format A low-to-moderate fibre combination of puffed wheat squares, skyr curd and pineapple 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 Puffed Wheat Squares 100 g Skyr Curd 12 g Pineapple Conserve 1 g olive oil 250 ml water 80 g Puffed Wheat Squares 165 g Skyr Curd 20 g Pineapple Conserve 2 g olive oil 300 ml water 115 g Puffed Wheat Squares 230 g Skyr Curd 28 g Pineapple Conserve 2 g olive oil 400 ml water 165 g Puffed Wheat Squares 330 g Skyr Curd 39 g Pineapple 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	Boiled Charlotte Potato with Langoustine & Lemon Courgette JusLow-Fat Starch Base A low-to-moderate fibre combination of boiled charlotte potato, langoustine and lemon courgette jus, 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 Boiled Charlotte Potato 55 g cooked Langoustine 60 g Lemon Courgette Jus 4 g olive oil 250 ml water 410 g Boiled Charlotte Potato 90 g cooked Langoustine 100 g Lemon Courgette Jus 7 g olive oil 300 ml water 580 g Boiled Charlotte Potato 130 g cooked Langoustine 140 g Lemon Courgette Jus 9 g olive oil 400 ml water 820 g Boiled Charlotte Potato 180 g cooked Langoustine 195 g Lemon Courgette Jus 13 g olive oil 500 ml water	~300 kcal~495 kcal~705 kcal~1000 kcal P: 19g31g44g62g \| C: 45g75g105g150g \| F: 5g8g12g17g
B	Fennel Polenta Cream with Langoustine & Chervil YoghurtSoft-Texture Fuel A low-to-moderate fibre combination of fennel polenta cream, langoustine and chervil yoghurt, 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 Fennel Polenta Cream 55 g cooked Langoustine 100 ml low-salt stock 30 g Chervil Yoghurt 4 g olive oil 250 ml water 410 g Fennel Polenta Cream 90 g cooked Langoustine 160 ml low-salt stock 50 g Chervil Yoghurt 7 g olive oil 300 ml water 580 g Fennel Polenta Cream 130 g cooked Langoustine 230 ml low-salt stock 70 g Chervil Yoghurt 9 g olive oil 400 ml water 820 g Fennel Polenta Cream 180 g cooked Langoustine 330 ml low-salt stock 100 g Chervil Yoghurt 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)