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	Pearled Barley with Fromage Blanc & MangoLow-Fibre Carb Base A low-to-moderate fibre combination of pearled barley, fromage blanc and mango, 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 Pearled Barley 150 g Fromage Blanc 12 g whey isolate 70 g Mango 5 g smooth almond paste 250 ml water 60 g Pearled Barley 250 g Fromage Blanc 20 g whey isolate 115 g Mango 8 g smooth almond paste 300 ml water 80 g Pearled Barley 350 g Fromage Blanc 28 g whey isolate 160 g Mango 12 g smooth almond paste 400 ml water 115 g Pearled Barley 495 g Fromage Blanc 39 g whey isolate 230 g Mango 16 g smooth almond paste 500 ml water	~300 kcal~495 kcal~705 kcal~1000 kcal P: 19g31g44g62g \| C: 45g75g105g150g \| F: 5g8g12g17g
B	Panini Roll with Whipped Quark & Clementine JellyLow-Residue Carb A low-to-moderate fibre combination of panini roll, whipped quark and clementine 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 Panini Roll 100 g Whipped Quark 20 g Clementine Jelly 2 g olive spread 250 ml water 90 g Panini Roll 165 g Whipped Quark 30 g Clementine Jelly 3 g olive spread 300 ml water 130 g Panini Roll 230 g Whipped Quark 40 g Clementine Jelly 5 g olive spread 400 ml water 180 g Panini Roll 330 g Whipped Quark 60 g Clementine 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	Roma Pilaf with Prawn & Sweet Pepper SauceCarb–Protein Balance A low-to-moderate fibre combination of roma, prawn and sweet pepper 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.	150 g cooked Roma rice 65 g cooked Prawn 40 g Sweet Pepper Sauce 4 g olive oil 250 ml water 250 g cooked Roma rice 105 g cooked Prawn 65 g Sweet Pepper Sauce 7 g olive oil 300 ml water 350 g cooked Roma rice 150 g cooked Prawn 95 g Sweet Pepper Sauce 9 g olive oil 400 ml water 495 g cooked Roma rice 215 g cooked Prawn 130 g Sweet Pepper Sauce 13 g olive oil 500 ml water	~300 kcal~495 kcal~705 kcal~1000 kcal P: 19g31g44g62g \| C: 45g75g105g150g \| F: 5g8g12g17g
B	Mini Conchiglie with Monkfish & Lemon Parsley JusModerate Protein Feed A low-to-moderate fibre combination of mini conchiglie, monkfish and lemon parsley 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 Mini Conchiglie 45 g cooked Monkfish 45 g Lemon Parsley Jus 4 g olive oil 250 ml water 100 g dry Mini Conchiglie 75 g cooked Monkfish 75 g Lemon Parsley Jus 7 g olive oil 300 ml water 140 g dry Mini Conchiglie 105 g cooked Monkfish 105 g Lemon Parsley Jus 9 g olive oil 400 ml water 195 g dry Mini Conchiglie 150 g cooked Monkfish 150 g Lemon Parsley 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	Quince Fuel Blend with Quark Drink & Maple WaterLiquid Fuel Format A smooth quince and quark drink feed with maple water, 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 Quark Drink 15 g whey isolate 70 g Quince 25 g Maple Water 5 g smooth almond paste 250 ml water 360 ml Quark Drink 25 g whey isolate 115 g Quince 40 g Maple Water 8 g smooth almond paste 300 ml water 510 ml Quark Drink 35 g whey isolate 160 g Quince 55 g Maple Water 12 g smooth almond paste 400 ml water 720 ml Quark Drink 50 g whey isolate 230 g Quince 75 g Maple Water 16 g smooth almond paste 500 ml water	~300 kcal~495 kcal~705 kcal~1000 kcal P: 19g31g44g62g \| C: 45g75g105g150g \| F: 5g8g12g17g
B	Rice Crispbread with Low-Fat Labneh & Cherry CoulisCompact Fuel Format A low-to-moderate fibre combination of rice crispbread, low-fat labneh 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 Rice Crispbread 100 g Low-Fat Labneh 12 g Cherry Coulis 1 g olive oil 250 ml water 80 g Rice Crispbread 165 g Low-Fat Labneh 20 g Cherry Coulis 2 g olive oil 300 ml water 115 g Rice Crispbread 230 g Low-Fat Labneh 28 g Cherry Coulis 2 g olive oil 400 ml water 165 g Rice Crispbread 330 g Low-Fat Labneh 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	Rice Potato Croquette with Tuna Loin & Carrot PassataLow-Fat Starch Base A low-to-moderate fibre combination of rice potato croquette, tuna loin 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.	250 g Rice Potato Croquette 55 g cooked Tuna Loin 60 g Carrot Passata 4 g olive oil 250 ml water 410 g Rice Potato Croquette 90 g cooked Tuna Loin 100 g Carrot Passata 7 g olive oil 300 ml water 580 g Rice Potato Croquette 130 g cooked Tuna Loin 140 g Carrot Passata 9 g olive oil 400 ml water 820 g Rice Potato Croquette 180 g cooked Tuna Loin 195 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	Yellow Pepper Risotto with Guinea Fowl & Parsley VeloutéSoft-Texture Fuel A low-to-moderate fibre combination of yellow pepper risotto, guinea fowl and parsley 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.	250 g Yellow Pepper Risotto 55 g cooked Guinea Fowl 100 ml low-salt stock 30 g Parsley Velouté 4 g olive oil 250 ml water 410 g Yellow Pepper Risotto 90 g cooked Guinea Fowl 160 ml low-salt stock 50 g Parsley Velouté 7 g olive oil 300 ml water 580 g Yellow Pepper Risotto 130 g cooked Guinea Fowl 230 ml low-salt stock 70 g Parsley Velouté 9 g olive oil 400 ml water 820 g Yellow Pepper Risotto 180 g cooked Guinea Fowl 330 ml low-salt stock 100 g Parsley Velouté 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)