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	Refined Buckwheat with Whipped Quark & Blueberry CoulisLow-Fibre Carb Base A low-to-moderate fibre combination of refined buckwheat, whipped quark and blueberry 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 Refined Buckwheat 150 g Whipped Quark 12 g whey isolate 70 g Blueberry Coulis 5 g smooth almond paste 250 ml water 60 g Refined Buckwheat 250 g Whipped Quark 20 g whey isolate 115 g Blueberry Coulis 8 g smooth almond paste 300 ml water 80 g Refined Buckwheat 350 g Whipped Quark 28 g whey isolate 160 g Blueberry Coulis 12 g smooth almond paste 400 ml water 115 g Refined Buckwheat 495 g Whipped Quark 39 g whey isolate 230 g Blueberry Coulis 16 g smooth almond paste 500 ml water	~300 kcal~495 kcal~705 kcal~1000 kcal P: 19g31g44g62g \| C: 45g75g105g150g \| F: 5g8g12g17g
B	English Muffin with Whey Fromage Frais & Mirabelle PreserveLow-Residue Carb A low-to-moderate fibre combination of english muffin, whey fromage frais and mirabelle preserve, 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 English Muffin 100 g Whey Fromage Frais 20 g Mirabelle Preserve 2 g olive spread 250 ml water 90 g English Muffin 165 g Whey Fromage Frais 30 g Mirabelle Preserve 3 g olive spread 300 ml water 130 g English Muffin 230 g Whey Fromage Frais 40 g Mirabelle Preserve 5 g olive spread 400 ml water 180 g English Muffin 330 g Whey Fromage Frais 60 g Mirabelle Preserve 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	Paella Pilaf with Red Mullet & Lemon StockCarb–Protein Balance A low-to-moderate fibre combination of paella, red mullet and lemon stock, 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 Paella rice 65 g cooked Red Mullet 40 g Lemon Stock 4 g olive oil 250 ml water 250 g cooked Paella rice 105 g cooked Red Mullet 65 g Lemon Stock 7 g olive oil 300 ml water 350 g cooked Paella rice 150 g cooked Red Mullet 95 g Lemon Stock 9 g olive oil 400 ml water 495 g cooked Paella rice 215 g cooked Red Mullet 130 g Lemon Stock 13 g olive oil 500 ml water	~300 kcal~495 kcal~705 kcal~1000 kcal P: 19g31g44g62g \| C: 45g75g105g150g \| F: 5g8g12g17g
B	Angel-Hair Pasta with Sole & Pumpkin CoulisModerate Protein Feed A low-to-moderate fibre combination of angel-hair pasta, sole and pumpkin 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.	60 g dry Angel-Hair Pasta 45 g cooked Sole 45 g Pumpkin Coulis 4 g olive oil 250 ml water 100 g dry Angel-Hair Pasta 75 g cooked Sole 75 g Pumpkin Coulis 7 g olive oil 300 ml water 140 g dry Angel-Hair Pasta 105 g cooked Sole 105 g Pumpkin Coulis 9 g olive oil 400 ml water 195 g dry Angel-Hair Pasta 150 g cooked Sole 150 g Pumpkin Coulis 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	Clementine Fuel Blend with Cultured Milk & White Grape SyrupLiquid Fuel Format A smooth clementine and cultured milk feed with white grape 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 Cultured Milk 15 g whey isolate 70 g Clementine 25 g White Grape Syrup 5 g smooth almond paste 250 ml water 360 ml Cultured Milk 25 g whey isolate 115 g Clementine 40 g White Grape Syrup 8 g smooth almond paste 300 ml water 510 ml Cultured Milk 35 g whey isolate 160 g Clementine 55 g White Grape Syrup 12 g smooth almond paste 400 ml water 720 ml Cultured Milk 50 g whey isolate 230 g Clementine 75 g White Grape Syrup 16 g smooth almond paste 500 ml water	~300 kcal~495 kcal~705 kcal~1000 kcal P: 19g31g44g62g \| C: 45g75g105g150g \| F: 5g8g12g17g
B	Mini Pretzel Twists with Turkey Cream & Blackcurrant JellyCompact Fuel Format A low-to-moderate fibre combination of mini pretzel twists, turkey cream and blackcurrant 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.	50 g Mini Pretzel Twists 100 g Turkey Cream 12 g Blackcurrant Jelly 1 g olive oil 250 ml water 80 g Mini Pretzel Twists 165 g Turkey Cream 20 g Blackcurrant Jelly 2 g olive oil 300 ml water 115 g Mini Pretzel Twists 230 g Turkey Cream 28 g Blackcurrant Jelly 2 g olive oil 400 ml water 165 g Mini Pretzel Twists 330 g Turkey Cream 39 g Blackcurrant Jelly 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	Mini Potato Waffle with Veal & Lemon BrothLow-Fat Starch Base A low-to-moderate fibre combination of mini potato waffle, veal and lemon broth, 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 Mini Potato Waffle 55 g cooked Veal 60 g Lemon Broth 4 g olive oil 250 ml water 410 g Mini Potato Waffle 90 g cooked Veal 100 g Lemon Broth 7 g olive oil 300 ml water 580 g Mini Potato Waffle 130 g cooked Veal 140 g Lemon Broth 9 g olive oil 400 ml water 820 g Mini Potato Waffle 180 g cooked Veal 195 g Lemon Broth 13 g olive oil 500 ml water	~300 kcal~495 kcal~705 kcal~1000 kcal P: 19g31g44g62g \| C: 45g75g105g150g \| F: 5g8g12g17g
B	Aubergine Orzo Soup with Hake & Lemon FromageSoft-Texture Fuel A low-to-moderate fibre combination of aubergine orzo soup, hake and lemon fromage, 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 Aubergine Orzo Soup 55 g cooked Hake 100 ml low-salt stock 30 g Lemon Fromage 4 g olive oil 250 ml water 410 g Aubergine Orzo Soup 90 g cooked Hake 160 ml low-salt stock 50 g Lemon Fromage 7 g olive oil 300 ml water 580 g Aubergine Orzo Soup 130 g cooked Hake 230 ml low-salt stock 70 g Lemon Fromage 9 g olive oil 400 ml water 820 g Aubergine Orzo Soup 180 g cooked Hake 330 ml low-salt stock 100 g Lemon Fromage 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)