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	Rye Farina with Whipped Quark & Cherry CompoteLow-Fibre Carb Base A low-to-moderate fibre combination of rye farina, whipped quark and cherry compote, 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 Rye Farina 150 g Whipped Quark 12 g whey isolate 70 g Cherry Compote 5 g smooth almond paste 250 ml water 60 g Rye Farina 250 g Whipped Quark 20 g whey isolate 115 g Cherry Compote 8 g smooth almond paste 300 ml water 80 g Rye Farina 350 g Whipped Quark 28 g whey isolate 160 g Cherry Compote 12 g smooth almond paste 400 ml water 115 g Rye Farina 495 g Whipped Quark 39 g whey isolate 230 g Cherry Compote 16 g smooth almond paste 500 ml water	~300 kcal~495 kcal~705 kcal~1000 kcal P: 19g31g44g62g \| C: 45g75g105g150g \| F: 5g8g12g17g
B	Crescent Roll with Low-Fat Labneh & Orange MarmaladeLow-Residue Carb A low-to-moderate fibre combination of crescent roll, low-fat labneh and orange marmalade, 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 Crescent Roll 100 g Low-Fat Labneh 20 g Orange Marmalade 2 g olive spread 250 ml water 90 g Crescent Roll 165 g Low-Fat Labneh 30 g Orange Marmalade 3 g olive spread 300 ml water 130 g Crescent Roll 230 g Low-Fat Labneh 40 g Orange Marmalade 5 g olive spread 400 ml water 180 g Crescent Roll 330 g Low-Fat Labneh 60 g Orange Marmalade 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	Balilla Pilaf with Lemon Sole & Tomato CoulisCarb–Protein Balance A low-to-moderate fibre combination of balilla, lemon sole and tomato 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 Balilla rice 65 g cooked Lemon Sole 40 g Tomato Coulis 4 g olive oil 250 ml water 250 g cooked Balilla rice 105 g cooked Lemon Sole 65 g Tomato Coulis 7 g olive oil 300 ml water 350 g cooked Balilla rice 150 g cooked Lemon Sole 95 g Tomato Coulis 9 g olive oil 400 ml water 495 g cooked Balilla rice 215 g cooked Lemon Sole 130 g Tomato Coulis 13 g olive oil 500 ml water	~300 kcal~495 kcal~705 kcal~1000 kcal P: 19g31g44g62g \| C: 45g75g105g150g \| F: 5g8g12g17g
B	Fine Macaroni with Chicken Roulade & Fennel PuréeModerate Protein Feed A low-to-moderate fibre combination of fine macaroni, chicken roulade and fennel 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.	60 g dry Fine Macaroni 45 g cooked Chicken Roulade 45 g Fennel Purée 4 g olive oil 250 ml water 100 g dry Fine Macaroni 75 g cooked Chicken Roulade 75 g Fennel Purée 7 g olive oil 300 ml water 140 g dry Fine Macaroni 105 g cooked Chicken Roulade 105 g Fennel Purée 9 g olive oil 400 ml water 195 g dry Fine Macaroni 150 g cooked Chicken Roulade 150 g Fennel Purée 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	Plum Fuel Blend with Low-Fat Yoghurt & Vanilla Rice CreamLiquid Fuel Format A smooth plum and low-fat yoghurt feed with vanilla rice cream, 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 Yoghurt 15 g whey isolate 70 g Plum 25 g Vanilla Rice Cream 5 g smooth almond paste 250 ml water 360 ml Low-Fat Yoghurt 25 g whey isolate 115 g Plum 40 g Vanilla Rice Cream 8 g smooth almond paste 300 ml water 510 ml Low-Fat Yoghurt 35 g whey isolate 160 g Plum 55 g Vanilla Rice Cream 12 g smooth almond paste 400 ml water 720 ml Low-Fat Yoghurt 50 g whey isolate 230 g Plum 75 g Vanilla Rice Cream 16 g smooth almond paste 500 ml water	~300 kcal~495 kcal~705 kcal~1000 kcal P: 19g31g44g62g \| C: 45g75g105g150g \| F: 5g8g12g17g
B	Milk Crackers with Quark Dip & Quince PasteCompact Fuel Format A low-to-moderate fibre combination of milk crackers, quark dip and quince paste, 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 Milk Crackers 100 g Quark Dip 12 g Quince Paste 1 g olive oil 250 ml water 80 g Milk Crackers 165 g Quark Dip 20 g Quince Paste 2 g olive oil 300 ml water 115 g Milk Crackers 230 g Quark Dip 28 g Quince Paste 2 g olive oil 400 ml water 165 g Milk Crackers 330 g Quark Dip 39 g Quince Paste 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 Soufflé with Red Mullet & Pumpkin VeloutéLow-Fat Starch Base A low-to-moderate fibre combination of potato soufflé, red mullet 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.	250 g Potato Soufflé 55 g cooked Red Mullet 60 g Pumpkin Velouté 4 g olive oil 250 ml water 410 g Potato Soufflé 90 g cooked Red Mullet 100 g Pumpkin Velouté 7 g olive oil 300 ml water 580 g Potato Soufflé 130 g cooked Red Mullet 140 g Pumpkin Velouté 9 g olive oil 400 ml water 820 g Potato Soufflé 180 g cooked Red Mullet 195 g Pumpkin Velouté 13 g olive oil 500 ml water	~300 kcal~495 kcal~705 kcal~1000 kcal P: 19g31g44g62g \| C: 45g75g105g150g \| F: 5g8g12g17g
B	Pumpkin Couscous Potage with Haddock & Basil FromageSoft-Texture Fuel A low-to-moderate fibre combination of pumpkin couscous potage, haddock and basil 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 Pumpkin Couscous Potage 55 g cooked Haddock 100 ml low-salt stock 30 g Basil Fromage 4 g olive oil 250 ml water 410 g Pumpkin Couscous Potage 90 g cooked Haddock 160 ml low-salt stock 50 g Basil Fromage 7 g olive oil 300 ml water 580 g Pumpkin Couscous Potage 130 g cooked Haddock 230 ml low-salt stock 70 g Basil Fromage 9 g olive oil 400 ml water 820 g Pumpkin Couscous Potage 180 g cooked Haddock 330 ml low-salt stock 100 g Basil 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)