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	Soft Bulgur with Plain Fromage Frais & Poached Williams PearLow-Fibre Carb Base A low-to-moderate fibre combination of soft bulgur, plain fromage frais and poached williams pear, 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 Soft Bulgur 150 g Plain Fromage Frais 12 g whey isolate 70 g Poached Williams Pear 5 g smooth almond paste 250 ml water 60 g Soft Bulgur 250 g Plain Fromage Frais 20 g whey isolate 115 g Poached Williams Pear 8 g smooth almond paste 300 ml water 80 g Soft Bulgur 350 g Plain Fromage Frais 28 g whey isolate 160 g Poached Williams Pear 12 g smooth almond paste 400 ml water 115 g Soft Bulgur 495 g Plain Fromage Frais 39 g whey isolate 230 g Poached Williams Pear 16 g smooth almond paste 500 ml water	~300 kcal~495 kcal~705 kcal~1000 kcal P: 19g31g44g62g \| C: 45g75g105g150g \| F: 5g8g12g17g
B	Vienna Bread with Turkey Mousse & Plum CompoteLow-Residue Carb A low-to-moderate fibre combination of vienna bread, turkey mousse and plum 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.	55 g Vienna Bread 100 g Turkey Mousse 20 g Plum Compote 2 g olive spread 250 ml water 90 g Vienna Bread 165 g Turkey Mousse 30 g Plum Compote 3 g olive spread 300 ml water 130 g Vienna Bread 230 g Turkey Mousse 40 g Plum Compote 5 g olive spread 400 ml water 180 g Vienna Bread 330 g Turkey Mousse 60 g Plum Compote 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	Camargue White Pilaf with Lean Ham & Courgette FondueCarb–Protein Balance A low-to-moderate fibre combination of camargue white, lean ham 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 Camargue White rice 65 g cooked Lean Ham 40 g Courgette Fondue 4 g olive oil 250 ml water 250 g cooked Camargue White rice 105 g cooked Lean Ham 65 g Courgette Fondue 7 g olive oil 300 ml water 350 g cooked Camargue White rice 150 g cooked Lean Ham 95 g Courgette Fondue 9 g olive oil 400 ml water 495 g cooked Camargue White rice 215 g cooked Lean Ham 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	Semolina Dumplings with Haddock & Courgette SauceModerate Protein Feed A low-to-moderate fibre combination of semolina dumplings, haddock and courgette 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.	60 g dry Semolina Dumplings 45 g cooked Haddock 45 g Courgette Sauce 4 g olive oil 250 ml water 100 g dry Semolina Dumplings 75 g cooked Haddock 75 g Courgette Sauce 7 g olive oil 300 ml water 140 g dry Semolina Dumplings 105 g cooked Haddock 105 g Courgette Sauce 9 g olive oil 400 ml water 195 g dry Semolina Dumplings 150 g cooked Haddock 150 g Courgette Sauce 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	Pineapple Fuel Blend with Cultured Buttermilk & Maize DextroseLiquid Fuel Format A smooth pineapple and cultured buttermilk feed with maize 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 Cultured Buttermilk 15 g whey isolate 70 g Pineapple 25 g Maize Dextrose 5 g smooth almond paste 250 ml water 360 ml Cultured Buttermilk 25 g whey isolate 115 g Pineapple 40 g Maize Dextrose 8 g smooth almond paste 300 ml water 510 ml Cultured Buttermilk 35 g whey isolate 160 g Pineapple 55 g Maize Dextrose 12 g smooth almond paste 400 ml water 720 ml Cultured Buttermilk 50 g whey isolate 230 g Pineapple 75 g Maize Dextrose 16 g smooth almond paste 500 ml water	~300 kcal~495 kcal~705 kcal~1000 kcal P: 19g31g44g62g \| C: 45g75g105g150g \| F: 5g8g12g17g
B	Plain Melba Toast with Soft Quark & Cherry CoulisCompact Fuel Format A low-to-moderate fibre combination of plain melba toast, soft quark and cherry 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.	50 g Plain Melba Toast 100 g Soft Quark 12 g Cherry Coulis 1 g olive oil 250 ml water 80 g Plain Melba Toast 165 g Soft Quark 20 g Cherry Coulis 2 g olive oil 300 ml water 115 g Plain Melba Toast 230 g Soft Quark 28 g Cherry Coulis 2 g olive oil 400 ml water 165 g Plain Melba Toast 330 g Soft Quark 39 g Cherry Coulis 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 Dumpling with Veal & Fennel FondueLow-Fat Starch Base A low-to-moderate fibre combination of potato dumpling, veal and fennel 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.	250 g Potato Dumpling 55 g cooked Veal 60 g Fennel Fondue 4 g olive oil 250 ml water 410 g Potato Dumpling 90 g cooked Veal 100 g Fennel Fondue 7 g olive oil 300 ml water 580 g Potato Dumpling 130 g cooked Veal 140 g Fennel Fondue 9 g olive oil 400 ml water 820 g Potato Dumpling 180 g cooked Veal 195 g Fennel Fondue 13 g olive oil 500 ml water	~300 kcal~495 kcal~705 kcal~1000 kcal P: 19g31g44g62g \| C: 45g75g105g150g \| F: 5g8g12g17g
B	Saffron Maize Potage with Lean Ham & Dill YoghurtSoft-Texture Fuel A low-to-moderate fibre combination of saffron maize potage, lean ham and dill 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 Saffron Maize Potage 55 g cooked Lean Ham 100 ml low-salt stock 30 g Dill Yoghurt 4 g olive oil 250 ml water 410 g Saffron Maize Potage 90 g cooked Lean Ham 160 ml low-salt stock 50 g Dill Yoghurt 7 g olive oil 300 ml water 580 g Saffron Maize Potage 130 g cooked Lean Ham 230 ml low-salt stock 70 g Dill Yoghurt 9 g olive oil 400 ml water 820 g Saffron Maize Potage 180 g cooked Lean Ham 330 ml low-salt stock 100 g Dill 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)