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	Tapioca Pearl with Whipped Quark & Quince PuréeLow-Fibre Carb Base A low-to-moderate fibre combination of tapioca pearl, whipped quark and quince 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 Tapioca Pearl 150 g Whipped Quark 12 g whey isolate 70 g Quince Purée 5 g smooth almond paste 250 ml water 60 g Tapioca Pearl 250 g Whipped Quark 20 g whey isolate 115 g Quince Purée 8 g smooth almond paste 300 ml water 80 g Tapioca Pearl 350 g Whipped Quark 28 g whey isolate 160 g Quince Purée 12 g smooth almond paste 400 ml water 115 g Tapioca Pearl 495 g Whipped Quark 39 g whey isolate 230 g Quince Purée 16 g smooth almond paste 500 ml water	~300 kcal~495 kcal~705 kcal~1000 kcal P: 19g31g44g62g \| C: 45g75g105g150g \| F: 5g8g12g17g
B	Mini Baguette with Quark Cream & Lemon MarmaladeLow-Residue Carb A low-to-moderate fibre combination of mini baguette, quark cream and lemon 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 Mini Baguette 100 g Quark Cream 20 g Lemon Marmalade 2 g olive spread 250 ml water 90 g Mini Baguette 165 g Quark Cream 30 g Lemon Marmalade 3 g olive spread 300 ml water 130 g Mini Baguette 230 g Quark Cream 40 g Lemon Marmalade 5 g olive spread 400 ml water 180 g Mini Baguette 330 g Quark Cream 60 g Lemon 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	Thaibonnet Pilaf with Turkey Kofta & Aubergine CoulisCarb–Protein Balance A low-to-moderate fibre combination of thaibonnet, turkey kofta and aubergine 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 Thaibonnet rice 65 g cooked Turkey Kofta 40 g Aubergine Coulis 4 g olive oil 250 ml water 250 g cooked Thaibonnet rice 105 g cooked Turkey Kofta 65 g Aubergine Coulis 7 g olive oil 300 ml water 350 g cooked Thaibonnet rice 150 g cooked Turkey Kofta 95 g Aubergine Coulis 9 g olive oil 400 ml water 495 g cooked Thaibonnet rice 215 g cooked Turkey Kofta 130 g Aubergine Coulis 13 g olive oil 500 ml water	~300 kcal~495 kcal~705 kcal~1000 kcal P: 19g31g44g62g \| C: 45g75g105g150g \| F: 5g8g12g17g
B	Soft Farfalle with Red Mullet & Saffron Carrot BrothModerate Protein Feed A low-to-moderate fibre combination of soft farfalle, red mullet and saffron carrot 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.	60 g dry Soft Farfalle 45 g cooked Red Mullet 45 g Saffron Carrot Broth 4 g olive oil 250 ml water 100 g dry Soft Farfalle 75 g cooked Red Mullet 75 g Saffron Carrot Broth 7 g olive oil 300 ml water 140 g dry Soft Farfalle 105 g cooked Red Mullet 105 g Saffron Carrot Broth 9 g olive oil 400 ml water 195 g dry Soft Farfalle 150 g cooked Red Mullet 150 g Saffron Carrot Broth 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	Fig Fuel Blend with Skyr Drink & Barley SyrupLiquid Fuel Format A smooth fig and skyr drink feed with barley 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 Skyr Drink 15 g whey isolate 70 g Fig 25 g Barley Syrup 5 g smooth almond paste 250 ml water 360 ml Skyr Drink 25 g whey isolate 115 g Fig 40 g Barley Syrup 8 g smooth almond paste 300 ml water 510 ml Skyr Drink 35 g whey isolate 160 g Fig 55 g Barley Syrup 12 g smooth almond paste 400 ml water 720 ml Skyr Drink 50 g whey isolate 230 g Fig 75 g Barley Syrup 16 g smooth almond paste 500 ml water	~300 kcal~495 kcal~705 kcal~1000 kcal P: 19g31g44g62g \| C: 45g75g105g150g \| F: 5g8g12g17g
B	Tapioca Crisps with Fromage Frais & Grape JellyCompact Fuel Format A low-to-moderate fibre combination of tapioca crisps, fromage frais 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.	50 g Tapioca Crisps 100 g Fromage Frais 12 g Grape Jelly 1 g olive oil 250 ml water 80 g Tapioca Crisps 165 g Fromage Frais 20 g Grape Jelly 2 g olive oil 300 ml water 115 g Tapioca Crisps 230 g Fromage Frais 28 g Grape Jelly 2 g olive oil 400 ml water 165 g Tapioca Crisps 330 g Fromage Frais 39 g Grape 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	Creamed Désirée Potato with Haddock & Pumpkin FondueLow-Fat Starch Base A low-to-moderate fibre combination of creamed désirée potato, haddock and pumpkin fondue, 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 Creamed Désirée Potato 55 g cooked Haddock 60 g Pumpkin Fondue 4 g olive oil 250 ml water 410 g Creamed Désirée Potato 90 g cooked Haddock 100 g Pumpkin Fondue 7 g olive oil 300 ml water 580 g Creamed Désirée Potato 130 g cooked Haddock 140 g Pumpkin Fondue 9 g olive oil 400 ml water 820 g Creamed Désirée Potato 180 g cooked Haddock 195 g Pumpkin Fondue 13 g olive oil 500 ml water	~300 kcal~495 kcal~705 kcal~1000 kcal P: 19g31g44g62g \| C: 45g75g105g150g \| F: 5g8g12g17g
B	Fennel Ditalini Broth with Sole & Oregano CoulisSoft-Texture Fuel A low-to-moderate fibre combination of fennel ditalini broth, sole and oregano 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.	250 g Fennel Ditalini Broth 55 g cooked Sole 100 ml low-salt stock 30 g Oregano Coulis 4 g olive oil 250 ml water 410 g Fennel Ditalini Broth 90 g cooked Sole 160 ml low-salt stock 50 g Oregano Coulis 7 g olive oil 300 ml water 580 g Fennel Ditalini Broth 130 g cooked Sole 230 ml low-salt stock 70 g Oregano Coulis 9 g olive oil 400 ml water 820 g Fennel Ditalini Broth 180 g cooked Sole 330 ml low-salt stock 100 g Oregano Coulis 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)