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	Golden Cornmeal with Vanilla Whey & Bramley Apple PuréeLow-Fibre Carb Base A low-to-moderate fibre combination of golden cornmeal, vanilla whey and bramley apple 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.	35 g Golden Cornmeal 150 g Vanilla Whey 12 g whey isolate 70 g Bramley Apple Purée 5 g smooth almond paste 250 ml water 60 g Golden Cornmeal 250 g Vanilla Whey 20 g whey isolate 115 g Bramley Apple Purée 8 g smooth almond paste 300 ml water 80 g Golden Cornmeal 350 g Vanilla Whey 28 g whey isolate 160 g Bramley Apple Purée 12 g smooth almond paste 400 ml water 115 g Golden Cornmeal 495 g Vanilla Whey 39 g whey isolate 230 g Bramley Apple Purée 16 g smooth almond paste 500 ml water	~300 kcal~495 kcal~705 kcal~1000 kcal P: 19g31g44g62g \| C: 45g75g105g150g \| F: 5g8g12g17g
B	Focaccia Strip with Whipped Quark & Apple ButterLow-Residue Carb A low-to-moderate fibre combination of focaccia strip, whipped quark and apple butter, 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 Focaccia Strip 100 g Whipped Quark 20 g Apple Butter 2 g olive spread 250 ml water 90 g Focaccia Strip 165 g Whipped Quark 30 g Apple Butter 3 g olive spread 300 ml water 130 g Focaccia Strip 230 g Whipped Quark 40 g Apple Butter 5 g olive spread 400 ml water 180 g Focaccia Strip 330 g Whipped Quark 60 g Apple Butter 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	Carolina White Pilaf with Whiting & Carrot PassataCarb–Protein Balance A low-to-moderate fibre combination of carolina white, whiting and carrot passata, 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 Carolina White rice 65 g cooked Whiting 40 g Carrot Passata 4 g olive oil 250 ml water 250 g cooked Carolina White rice 105 g cooked Whiting 65 g Carrot Passata 7 g olive oil 300 ml water 350 g cooked Carolina White rice 150 g cooked Whiting 95 g Carrot Passata 9 g olive oil 400 ml water 495 g cooked Carolina White rice 215 g cooked Whiting 130 g Carrot Passata 13 g olive oil 500 ml water	~300 kcal~495 kcal~705 kcal~1000 kcal P: 19g31g44g62g \| C: 45g75g105g150g \| F: 5g8g12g17g
B	Plain Spaetzle with Lean Ham & Orange Carrot JusModerate Protein Feed A low-to-moderate fibre combination of plain spaetzle, lean ham and orange carrot 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.	60 g dry Plain Spaetzle 45 g cooked Lean Ham 45 g Orange Carrot Jus 4 g olive oil 250 ml water 100 g dry Plain Spaetzle 75 g cooked Lean Ham 75 g Orange Carrot Jus 7 g olive oil 300 ml water 140 g dry Plain Spaetzle 105 g cooked Lean Ham 105 g Orange Carrot Jus 9 g olive oil 400 ml water 195 g dry Plain Spaetzle 150 g cooked Lean Ham 150 g Orange Carrot Jus 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	Cherry Fuel Blend with Lassi-Style Kefir & Rice CreamLiquid Fuel Format A smooth cherry and lassi-style kefir feed with rice cream, 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 Lassi-Style Kefir 15 g whey isolate 70 g Cherry 25 g Rice Cream 5 g smooth almond paste 250 ml water 360 ml Lassi-Style Kefir 25 g whey isolate 115 g Cherry 40 g Rice Cream 8 g smooth almond paste 300 ml water 510 ml Lassi-Style Kefir 35 g whey isolate 160 g Cherry 55 g Rice Cream 12 g smooth almond paste 400 ml water 720 ml Lassi-Style Kefir 50 g whey isolate 230 g Cherry 75 g Rice Cream 16 g smooth almond paste 500 ml water	~300 kcal~495 kcal~705 kcal~1000 kcal P: 19g31g44g62g \| C: 45g75g105g150g \| F: 5g8g12g17g
B	Potato Crackers with Whey Fromage & Clementine JamCompact Fuel Format A low-to-moderate fibre combination of potato crackers, whey fromage 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 Potato Crackers 100 g Whey Fromage 12 g Clementine Jam 1 g olive oil 250 ml water 80 g Potato Crackers 165 g Whey Fromage 20 g Clementine Jam 2 g olive oil 300 ml water 115 g Potato Crackers 230 g Whey Fromage 28 g Clementine Jam 2 g olive oil 400 ml water 165 g Potato Crackers 330 g Whey Fromage 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	Golden Potato Purée with Sole & Tomato FondueLow-Fat Starch Base A low-to-moderate fibre combination of golden potato purée, sole and tomato 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 Golden Potato Purée 55 g cooked Sole 60 g Tomato Fondue 4 g olive oil 250 ml water 410 g Golden Potato Purée 90 g cooked Sole 100 g Tomato Fondue 7 g olive oil 300 ml water 580 g Golden Potato Purée 130 g cooked Sole 140 g Tomato Fondue 9 g olive oil 400 ml water 820 g Golden Potato Purée 180 g cooked Sole 195 g Tomato Fondue 13 g olive oil 500 ml water	~300 kcal~495 kcal~705 kcal~1000 kcal P: 19g31g44g62g \| C: 45g75g105g150g \| F: 5g8g12g17g
B	Parsnip Noodle Broth with Monkfish & Tarragon CreamSoft-Texture Fuel A low-to-moderate fibre combination of parsnip noodle broth, monkfish and tarragon 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 Parsnip Noodle Broth 55 g cooked Monkfish 100 ml low-salt stock 30 g Tarragon Cream 4 g olive oil 250 ml water 410 g Parsnip Noodle Broth 90 g cooked Monkfish 160 ml low-salt stock 50 g Tarragon Cream 7 g olive oil 300 ml water 580 g Parsnip Noodle Broth 130 g cooked Monkfish 230 ml low-salt stock 70 g Tarragon Cream 9 g olive oil 400 ml water 820 g Parsnip Noodle Broth 180 g cooked Monkfish 330 ml low-salt stock 100 g Tarragon 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)