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	Sago with Soft Quark & Plum PuréeLow-Fibre Carb Base A low-to-moderate fibre combination of sago, soft quark and plum 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 Sago 150 g Soft Quark 12 g whey isolate 70 g Plum Purée 5 g smooth almond paste 250 ml water 60 g Sago 250 g Soft Quark 20 g whey isolate 115 g Plum Purée 8 g smooth almond paste 300 ml water 80 g Sago 350 g Soft Quark 28 g whey isolate 160 g Plum Purée 12 g smooth almond paste 400 ml water 115 g Sago 495 g Soft Quark 39 g whey isolate 230 g Plum Purée 16 g smooth almond paste 500 ml water	~300 kcal~495 kcal~705 kcal~1000 kcal P: 19g31g44g62g \| C: 45g75g105g150g \| F: 5g8g12g17g
B	Malted Milk Bread with Low-Fat Labneh & Quince JellyLow-Residue Carb A low-to-moderate fibre combination of malted milk bread, low-fat labneh and quince 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 Malted Milk Bread 100 g Low-Fat Labneh 20 g Quince Jelly 2 g olive spread 250 ml water 90 g Malted Milk Bread 165 g Low-Fat Labneh 30 g Quince Jelly 3 g olive spread 300 ml water 130 g Malted Milk Bread 230 g Low-Fat Labneh 40 g Quince Jelly 5 g olive spread 400 ml water 180 g Malted Milk Bread 330 g Low-Fat Labneh 60 g Quince 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	Loto Pilaf with Turkey Medallion & Peeled Tomato FondueCarb–Protein Balance A low-to-moderate fibre combination of loto, turkey medallion and peeled tomato 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.	150 g cooked Loto rice 65 g cooked Turkey Medallion 40 g Peeled Tomato Fondue 4 g olive oil 250 ml water 250 g cooked Loto rice 105 g cooked Turkey Medallion 65 g Peeled Tomato Fondue 7 g olive oil 300 ml water 350 g cooked Loto rice 150 g cooked Turkey Medallion 95 g Peeled Tomato Fondue 9 g olive oil 400 ml water 495 g cooked Loto rice 215 g cooked Turkey Medallion 130 g Peeled Tomato Fondue 13 g olive oil 500 ml water	~300 kcal~495 kcal~705 kcal~1000 kcal P: 19g31g44g62g \| C: 45g75g105g150g \| F: 5g8g12g17g
B	Rice Noodles with Rabbit Strip & Courgette FondueModerate Protein Feed A low-to-moderate fibre combination of rice noodles, rabbit strip and courgette 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.	60 g dry Rice Noodles 45 g cooked Rabbit Strip 45 g Courgette Fondue 4 g olive oil 250 ml water 100 g dry Rice Noodles 75 g cooked Rabbit Strip 75 g Courgette Fondue 7 g olive oil 300 ml water 140 g dry Rice Noodles 105 g cooked Rabbit Strip 105 g Courgette Fondue 9 g olive oil 400 ml water 195 g dry Rice Noodles 150 g cooked Rabbit Strip 150 g Courgette Fondue 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	Apple Fuel Blend with Acidophilus Milk & Semolina DrinkLiquid Fuel Format A smooth apple and acidophilus milk feed with semolina drink, 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 Acidophilus Milk 15 g whey isolate 70 g Apple 25 g Semolina Drink 5 g smooth almond paste 250 ml water 360 ml Acidophilus Milk 25 g whey isolate 115 g Apple 40 g Semolina Drink 8 g smooth almond paste 300 ml water 510 ml Acidophilus Milk 35 g whey isolate 160 g Apple 55 g Semolina Drink 12 g smooth almond paste 400 ml water 720 ml Acidophilus Milk 50 g whey isolate 230 g Apple 75 g Semolina Drink 16 g smooth almond paste 500 ml water	~300 kcal~495 kcal~705 kcal~1000 kcal P: 19g31g44g62g \| C: 45g75g105g150g \| F: 5g8g12g17g
B	Plain Pitta Chips with Turkey Cream & Mango PuréeCompact Fuel Format A low-to-moderate fibre combination of plain pitta chips, turkey cream and mango 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.	50 g Plain Pitta Chips 100 g Turkey Cream 12 g Mango Purée 1 g olive oil 250 ml water 80 g Plain Pitta Chips 165 g Turkey Cream 20 g Mango Purée 2 g olive oil 300 ml water 115 g Plain Pitta Chips 230 g Turkey Cream 28 g Mango Purée 2 g olive oil 400 ml water 165 g Plain Pitta Chips 330 g Turkey Cream 39 g Mango Purée 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 Bread Pudding with Rabbit & Saffron BrothLow-Fat Starch Base A low-to-moderate fibre combination of potato bread pudding, rabbit and saffron 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.	250 g Potato Bread Pudding 55 g cooked Rabbit 60 g Saffron Broth 4 g olive oil 250 ml water 410 g Potato Bread Pudding 90 g cooked Rabbit 100 g Saffron Broth 7 g olive oil 300 ml water 580 g Potato Bread Pudding 130 g cooked Rabbit 140 g Saffron Broth 9 g olive oil 400 ml water 820 g Potato Bread Pudding 180 g cooked Rabbit 195 g Saffron Broth 13 g olive oil 500 ml water	~300 kcal~495 kcal~705 kcal~1000 kcal P: 19g31g44g62g \| C: 45g75g105g150g \| F: 5g8g12g17g
B	Courgette Semolina Soup with John Dory & Rosemary JusSoft-Texture Fuel A low-to-moderate fibre combination of courgette semolina soup, john dory and rosemary jus, 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 Courgette Semolina Soup 55 g cooked John Dory 100 ml low-salt stock 30 g Rosemary Jus 4 g olive oil 250 ml water 410 g Courgette Semolina Soup 90 g cooked John Dory 160 ml low-salt stock 50 g Rosemary Jus 7 g olive oil 300 ml water 580 g Courgette Semolina Soup 130 g cooked John Dory 230 ml low-salt stock 70 g Rosemary Jus 9 g olive oil 400 ml water 820 g Courgette Semolina Soup 180 g cooked John Dory 330 ml low-salt stock 100 g Rosemary Jus 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)