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	Durum Semolina with Fat-Free Quark & Mirabelle PuréeLow-Fibre Carb Base A low-to-moderate fibre combination of durum semolina, fat-free quark and mirabelle 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 Durum Semolina 150 g Fat-Free Quark 12 g whey isolate 70 g Mirabelle Purée 5 g smooth almond paste 250 ml water 60 g Durum Semolina 250 g Fat-Free Quark 20 g whey isolate 115 g Mirabelle Purée 8 g smooth almond paste 300 ml water 80 g Durum Semolina 350 g Fat-Free Quark 28 g whey isolate 160 g Mirabelle Purée 12 g smooth almond paste 400 ml water 115 g Durum Semolina 495 g Fat-Free Quark 39 g whey isolate 230 g Mirabelle Purée 16 g smooth almond paste 500 ml water	~300 kcal~495 kcal~705 kcal~1000 kcal P: 19g31g44g62g \| C: 45g75g105g150g \| F: 5g8g12g17g
B	White Spelt Toast with Kefir Cheese & Blackcurrant JamLow-Residue Carb A low-to-moderate fibre combination of white spelt toast, kefir cheese and blackcurrant 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.	55 g White Spelt Toast 100 g Kefir Cheese 20 g Blackcurrant Jam 2 g olive spread 250 ml water 90 g White Spelt Toast 165 g Kefir Cheese 30 g Blackcurrant Jam 3 g olive spread 300 ml water 130 g White Spelt Toast 230 g Kefir Cheese 40 g Blackcurrant Jam 5 g olive spread 400 ml water 180 g White Spelt Toast 330 g Kefir Cheese 60 g Blackcurrant Jam 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	Selenio Pilaf with Halibut & Yellow Pepper CoulisCarb–Protein Balance A low-to-moderate fibre combination of selenio, halibut and yellow pepper 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.	150 g cooked Selenio rice 65 g cooked Halibut 40 g Yellow Pepper Coulis 4 g olive oil 250 ml water 250 g cooked Selenio rice 105 g cooked Halibut 65 g Yellow Pepper Coulis 7 g olive oil 300 ml water 350 g cooked Selenio rice 150 g cooked Halibut 95 g Yellow Pepper Coulis 9 g olive oil 400 ml water 495 g cooked Selenio rice 215 g cooked Halibut 130 g Yellow Pepper Coulis 13 g olive oil 500 ml water	~300 kcal~495 kcal~705 kcal~1000 kcal P: 19g31g44g62g \| C: 45g75g105g150g \| F: 5g8g12g17g
B	White Lasagnette with Lean Pork & Pumpkin VeloutéModerate Protein Feed A low-to-moderate fibre combination of white lasagnette, lean pork and pumpkin 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.	60 g dry White Lasagnette 45 g cooked Lean Pork 45 g Pumpkin Velouté 4 g olive oil 250 ml water 100 g dry White Lasagnette 75 g cooked Lean Pork 75 g Pumpkin Velouté 7 g olive oil 300 ml water 140 g dry White Lasagnette 105 g cooked Lean Pork 105 g Pumpkin Velouté 9 g olive oil 400 ml water 195 g dry White Lasagnette 150 g cooked Lean Pork 150 g Pumpkin Velouté 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	Strawberry Fuel Blend with Fromage Frais & Maple SyrupLiquid Fuel Format A smooth strawberry and fromage frais feed with maple 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 Fromage Frais 15 g whey isolate 70 g Strawberry 25 g Maple Syrup 5 g smooth almond paste 250 ml water 360 ml Fromage Frais 25 g whey isolate 115 g Strawberry 40 g Maple Syrup 8 g smooth almond paste 300 ml water 510 ml Fromage Frais 35 g whey isolate 160 g Strawberry 55 g Maple Syrup 12 g smooth almond paste 400 ml water 720 ml Fromage Frais 50 g whey isolate 230 g Strawberry 75 g Maple Syrup 16 g smooth almond paste 500 ml water	~300 kcal~495 kcal~705 kcal~1000 kcal P: 19g31g44g62g \| C: 45g75g105g150g \| F: 5g8g12g17g
B	Durum Crostini with Turkey Cream & Plum PreserveCompact Fuel Format A low-to-moderate fibre combination of durum crostini, turkey cream and plum 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.	50 g Durum Crostini 100 g Turkey Cream 12 g Plum Preserve 1 g olive oil 250 ml water 80 g Durum Crostini 165 g Turkey Cream 20 g Plum Preserve 2 g olive oil 300 ml water 115 g Durum Crostini 230 g Turkey Cream 28 g Plum Preserve 2 g olive oil 400 ml water 165 g Durum Crostini 330 g Turkey Cream 39 g Plum Preserve 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	Soft Yukon Mash with John Dory & Courgette CreamLow-Fat Starch Base A low-to-moderate fibre combination of soft yukon mash, john dory and courgette 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 Soft Yukon Mash 55 g cooked John Dory 60 g Courgette Cream 4 g olive oil 250 ml water 410 g Soft Yukon Mash 90 g cooked John Dory 100 g Courgette Cream 7 g olive oil 300 ml water 580 g Soft Yukon Mash 130 g cooked John Dory 140 g Courgette Cream 9 g olive oil 400 ml water 820 g Soft Yukon Mash 180 g cooked John Dory 195 g Courgette Cream 13 g olive oil 500 ml water	~300 kcal~495 kcal~705 kcal~1000 kcal P: 19g31g44g62g \| C: 45g75g105g150g \| F: 5g8g12g17g
B	Tomato Pastina Broth with Haddock & Chive QuarkSoft-Texture Fuel A low-to-moderate fibre combination of tomato pastina broth, haddock and chive quark, 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 Tomato Pastina Broth 55 g cooked Haddock 100 ml low-salt stock 30 g Chive Quark 4 g olive oil 250 ml water 410 g Tomato Pastina Broth 90 g cooked Haddock 160 ml low-salt stock 50 g Chive Quark 7 g olive oil 300 ml water 580 g Tomato Pastina Broth 130 g cooked Haddock 230 ml low-salt stock 70 g Chive Quark 9 g olive oil 400 ml water 820 g Tomato Pastina Broth 180 g cooked Haddock 330 ml low-salt stock 100 g Chive Quark 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)