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	Rice Grits with Whey Yoghurt & MelonLow-Fibre Carb Base A low-to-moderate fibre combination of rice grits, whey yoghurt and melon, 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 Rice Grits 150 g Whey Yoghurt 12 g whey isolate 70 g Melon 5 g smooth almond paste 250 ml water 60 g Rice Grits 250 g Whey Yoghurt 20 g whey isolate 115 g Melon 8 g smooth almond paste 300 ml water 80 g Rice Grits 350 g Whey Yoghurt 28 g whey isolate 160 g Melon 12 g smooth almond paste 400 ml water 115 g Rice Grits 495 g Whey Yoghurt 39 g whey isolate 230 g Melon 16 g smooth almond paste 500 ml water	~300 kcal~495 kcal~705 kcal~1000 kcal P: 19g31g44g62g \| C: 45g75g105g150g \| F: 5g8g12g17g
B	Semolina Flatbread with Turkey Mousse & Grape JellyLow-Residue Carb A low-to-moderate fibre combination of semolina flatbread, turkey mousse and grape 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 Semolina Flatbread 100 g Turkey Mousse 20 g Grape Jelly 2 g olive spread 250 ml water 90 g Semolina Flatbread 165 g Turkey Mousse 30 g Grape Jelly 3 g olive spread 300 ml water 130 g Semolina Flatbread 230 g Turkey Mousse 40 g Grape Jelly 5 g olive spread 400 ml water 180 g Semolina Flatbread 330 g Turkey Mousse 60 g Grape 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	Marisma Pilaf with Cod Loin & Fennel BrothCarb–Protein Balance A low-to-moderate fibre combination of marisma, cod loin and fennel 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.	150 g cooked Marisma rice 65 g cooked Cod Loin 40 g Fennel Broth 4 g olive oil 250 ml water 250 g cooked Marisma rice 105 g cooked Cod Loin 65 g Fennel Broth 7 g olive oil 300 ml water 350 g cooked Marisma rice 150 g cooked Cod Loin 95 g Fennel Broth 9 g olive oil 400 ml water 495 g cooked Marisma rice 215 g cooked Cod Loin 130 g Fennel Broth 13 g olive oil 500 ml water	~300 kcal~495 kcal~705 kcal~1000 kcal P: 19g31g44g62g \| C: 45g75g105g150g \| F: 5g8g12g17g
B	Pasta Stars with Cod Flake & Fennel SauceModerate Protein Feed A low-to-moderate fibre combination of pasta stars, cod flake and fennel 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 Pasta Stars 45 g cooked Cod Flake 45 g Fennel Sauce 4 g olive oil 250 ml water 100 g dry Pasta Stars 75 g cooked Cod Flake 75 g Fennel Sauce 7 g olive oil 300 ml water 140 g dry Pasta Stars 105 g cooked Cod Flake 105 g Fennel Sauce 9 g olive oil 400 ml water 195 g dry Pasta Stars 150 g cooked Cod Flake 150 g Fennel 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	Raspberry Fuel Blend with Quark Milk & Golden MaltLiquid Fuel Format A smooth raspberry and quark milk feed with golden malt, 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 Milk 15 g whey isolate 70 g Raspberry 25 g Golden Malt 5 g smooth almond paste 250 ml water 360 ml Quark Milk 25 g whey isolate 115 g Raspberry 40 g Golden Malt 8 g smooth almond paste 300 ml water 510 ml Quark Milk 35 g whey isolate 160 g Raspberry 55 g Golden Malt 12 g smooth almond paste 400 ml water 720 ml Quark Milk 50 g whey isolate 230 g Raspberry 75 g Golden Malt 16 g smooth almond paste 500 ml water	~300 kcal~495 kcal~705 kcal~1000 kcal P: 19g31g44g62g \| C: 45g75g105g150g \| F: 5g8g12g17g
B	Maize Wafers with Turkey Cream & Lemon ConserveCompact Fuel Format A low-to-moderate fibre combination of maize wafers, turkey cream and lemon conserve, 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 Maize Wafers 100 g Turkey Cream 12 g Lemon Conserve 1 g olive oil 250 ml water 80 g Maize Wafers 165 g Turkey Cream 20 g Lemon Conserve 2 g olive oil 300 ml water 115 g Maize Wafers 230 g Turkey Cream 28 g Lemon Conserve 2 g olive oil 400 ml water 165 g Maize Wafers 330 g Turkey Cream 39 g Lemon Conserve 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 Polenta with Lean Pork & Parsnip PuréeLow-Fat Starch Base A low-to-moderate fibre combination of potato polenta, lean pork and parsnip 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.	250 g Potato Polenta 55 g cooked Lean Pork 60 g Parsnip Purée 4 g olive oil 250 ml water 410 g Potato Polenta 90 g cooked Lean Pork 100 g Parsnip Purée 7 g olive oil 300 ml water 580 g Potato Polenta 130 g cooked Lean Pork 140 g Parsnip Purée 9 g olive oil 400 ml water 820 g Potato Polenta 180 g cooked Lean Pork 195 g Parsnip Purée 13 g olive oil 500 ml water	~300 kcal~495 kcal~705 kcal~1000 kcal P: 19g31g44g62g \| C: 45g75g105g150g \| F: 5g8g12g17g
B	Carrot Gnocchi Soup with Prawn & Lemon QuarkSoft-Texture Fuel A low-to-moderate fibre combination of carrot gnocchi soup, prawn and lemon 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 Carrot Gnocchi Soup 55 g cooked Prawn 100 ml low-salt stock 30 g Lemon Quark 4 g olive oil 250 ml water 410 g Carrot Gnocchi Soup 90 g cooked Prawn 160 ml low-salt stock 50 g Lemon Quark 7 g olive oil 300 ml water 580 g Carrot Gnocchi Soup 130 g cooked Prawn 230 ml low-salt stock 70 g Lemon Quark 9 g olive oil 400 ml water 820 g Carrot Gnocchi Soup 180 g cooked Prawn 330 ml low-salt stock 100 g Lemon 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)