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	Oat Flour with Fromage Blanc & Fig CoulisLow-Fibre Carb Base A low-to-moderate fibre combination of oat flour, fromage blanc and fig 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 Oat Flour 150 g Fromage Blanc 12 g whey isolate 70 g Fig Coulis 5 g smooth almond paste 250 ml water 60 g Oat Flour 250 g Fromage Blanc 20 g whey isolate 115 g Fig Coulis 8 g smooth almond paste 300 ml water 80 g Oat Flour 350 g Fromage Blanc 28 g whey isolate 160 g Fig Coulis 12 g smooth almond paste 400 ml water 115 g Oat Flour 495 g Fromage Blanc 39 g whey isolate 230 g Fig Coulis 16 g smooth almond paste 500 ml water	~300 kcal~495 kcal~705 kcal~1000 kcal P: 19g31g44g62g \| C: 45g75g105g150g \| F: 5g8g12g17g
B	Potato Bread with Whey Ricotta & Date MolassesLow-Residue Carb A low-to-moderate fibre combination of potato bread, whey ricotta and date molasses, 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 Potato Bread 100 g Whey Ricotta 20 g Date Molasses 2 g olive spread 250 ml water 90 g Potato Bread 165 g Whey Ricotta 30 g Date Molasses 3 g olive spread 300 ml water 130 g Potato Bread 230 g Whey Ricotta 40 g Date Molasses 5 g olive spread 400 ml water 180 g Potato Bread 330 g Whey Ricotta 60 g Date Molasses 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	Sant'Andrea Pilaf with Haddock & Saffron StockCarb–Protein Balance A low-to-moderate fibre combination of sant'andrea, haddock and saffron 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 Sant'Andrea rice 65 g cooked Haddock 40 g Saffron Stock 4 g olive oil 250 ml water 250 g cooked Sant'Andrea rice 105 g cooked Haddock 65 g Saffron Stock 7 g olive oil 300 ml water 350 g cooked Sant'Andrea rice 150 g cooked Haddock 95 g Saffron Stock 9 g olive oil 400 ml water 495 g cooked Sant'Andrea rice 215 g cooked Haddock 130 g Saffron Stock 13 g olive oil 500 ml water	~300 kcal~495 kcal~705 kcal~1000 kcal P: 19g31g44g62g \| C: 45g75g105g150g \| F: 5g8g12g17g
B	Pearl Barley Risotto with Halibut & Carrot CreamModerate Protein Feed A low-to-moderate fibre combination of pearl barley risotto, halibut and carrot 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.	60 g dry Pearl Barley Risotto 45 g cooked Halibut 45 g Carrot Cream 4 g olive oil 250 ml water 100 g dry Pearl Barley Risotto 75 g cooked Halibut 75 g Carrot Cream 7 g olive oil 300 ml water 140 g dry Pearl Barley Risotto 105 g cooked Halibut 105 g Carrot Cream 9 g olive oil 400 ml water 195 g dry Pearl Barley Risotto 150 g cooked Halibut 150 g Carrot Cream 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	Blueberry Fuel Blend with Low-Fat Kefir & Honey MaltLiquid Fuel Format A smooth blueberry and low-fat kefir feed with honey 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 Low-Fat Kefir 15 g whey isolate 70 g Blueberry 25 g Honey Malt 5 g smooth almond paste 250 ml water 360 ml Low-Fat Kefir 25 g whey isolate 115 g Blueberry 40 g Honey Malt 8 g smooth almond paste 300 ml water 510 ml Low-Fat Kefir 35 g whey isolate 160 g Blueberry 55 g Honey Malt 12 g smooth almond paste 400 ml water 720 ml Low-Fat Kefir 50 g whey isolate 230 g Blueberry 75 g Honey Malt 16 g smooth almond paste 500 ml water	~300 kcal~495 kcal~705 kcal~1000 kcal P: 19g31g44g62g \| C: 45g75g105g150g \| F: 5g8g12g17g
B	Soft Grissini with Soft Quark & Strawberry JellyCompact Fuel Format A low-to-moderate fibre combination of soft grissini, soft quark and strawberry 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 Soft Grissini 100 g Soft Quark 12 g Strawberry Jelly 1 g olive oil 250 ml water 80 g Soft Grissini 165 g Soft Quark 20 g Strawberry Jelly 2 g olive oil 300 ml water 115 g Soft Grissini 230 g Soft Quark 28 g Strawberry Jelly 2 g olive oil 400 ml water 165 g Soft Grissini 330 g Soft Quark 39 g Strawberry 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	Peeled Fingerling with Chicken Tender & Aubergine PuréeLow-Fat Starch Base A low-to-moderate fibre combination of peeled fingerling, chicken tender and aubergine 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 Peeled Fingerling 55 g cooked Chicken Tender 60 g Aubergine Purée 4 g olive oil 250 ml water 410 g Peeled Fingerling 90 g cooked Chicken Tender 100 g Aubergine Purée 7 g olive oil 300 ml water 580 g Peeled Fingerling 130 g cooked Chicken Tender 140 g Aubergine Purée 9 g olive oil 400 ml water 820 g Peeled Fingerling 180 g cooked Chicken Tender 195 g Aubergine Purée 13 g olive oil 500 ml water	~300 kcal~495 kcal~705 kcal~1000 kcal P: 19g31g44g62g \| C: 45g75g105g150g \| F: 5g8g12g17g
B	Celery Tapioca Velouté with Cod & Thyme FromageSoft-Texture Fuel A low-to-moderate fibre combination of celery tapioca velouté, cod and thyme 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 Celery Tapioca Velouté 55 g cooked Cod 100 ml low-salt stock 30 g Thyme Fromage 4 g olive oil 250 ml water 410 g Celery Tapioca Velouté 90 g cooked Cod 160 ml low-salt stock 50 g Thyme Fromage 7 g olive oil 300 ml water 580 g Celery Tapioca Velouté 130 g cooked Cod 230 ml low-salt stock 70 g Thyme Fromage 9 g olive oil 400 ml water 820 g Celery Tapioca Velouté 180 g cooked Cod 330 ml low-salt stock 100 g Thyme 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)