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	White Teff with Vanilla Whey & Lemon CurdLow-Fibre Carb Base A low-to-moderate fibre combination of white teff, vanilla whey and lemon curd, 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 White Teff 150 g Vanilla Whey 12 g whey isolate 70 g Lemon Curd 5 g smooth almond paste 250 ml water 60 g White Teff 250 g Vanilla Whey 20 g whey isolate 115 g Lemon Curd 8 g smooth almond paste 300 ml water 80 g White Teff 350 g Vanilla Whey 28 g whey isolate 160 g Lemon Curd 12 g smooth almond paste 400 ml water 115 g White Teff 495 g Vanilla Whey 39 g whey isolate 230 g Lemon Curd 16 g smooth almond paste 500 ml water	~300 kcal~495 kcal~705 kcal~1000 kcal P: 19g31g44g62g \| C: 45g75g105g150g \| F: 5g8g12g17g
B	Plain Crumpet with Whipped Quark & Peach PreserveLow-Residue Carb A low-to-moderate fibre combination of plain crumpet, whipped quark and peach preserve, 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 Plain Crumpet 100 g Whipped Quark 20 g Peach Preserve 2 g olive spread 250 ml water 90 g Plain Crumpet 165 g Whipped Quark 30 g Peach Preserve 3 g olive spread 300 ml water 130 g Plain Crumpet 230 g Whipped Quark 40 g Peach Preserve 5 g olive spread 400 ml water 180 g Plain Crumpet 330 g Whipped Quark 60 g Peach Preserve 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	Padano Pilaf with Monkfish & Courgette PuréeCarb–Protein Balance A low-to-moderate fibre combination of padano, monkfish and courgette 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.	150 g cooked Padano rice 65 g cooked Monkfish 40 g Courgette Purée 4 g olive oil 250 ml water 250 g cooked Padano rice 105 g cooked Monkfish 65 g Courgette Purée 7 g olive oil 300 ml water 350 g cooked Padano rice 150 g cooked Monkfish 95 g Courgette Purée 9 g olive oil 400 ml water 495 g cooked Padano rice 215 g cooked Monkfish 130 g Courgette Purée 13 g olive oil 500 ml water	~300 kcal~495 kcal~705 kcal~1000 kcal P: 19g31g44g62g \| C: 45g75g105g150g \| F: 5g8g12g17g
B	Maize Gnocchi with Turkey Fillet & Pumpkin FondueModerate Protein Feed A low-to-moderate fibre combination of maize gnocchi, turkey fillet 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.	60 g dry Maize Gnocchi 45 g cooked Turkey Fillet 45 g Pumpkin Fondue 4 g olive oil 250 ml water 100 g dry Maize Gnocchi 75 g cooked Turkey Fillet 75 g Pumpkin Fondue 7 g olive oil 300 ml water 140 g dry Maize Gnocchi 105 g cooked Turkey Fillet 105 g Pumpkin Fondue 9 g olive oil 400 ml water 195 g dry Maize Gnocchi 150 g cooked Turkey Fillet 150 g Pumpkin 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	Passionfruit Fuel Blend with Fromage Blanc & Rice DextroseLiquid Fuel Format A smooth passionfruit and fromage blanc feed with rice dextrose, 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 Fromage Blanc 15 g whey isolate 70 g Passionfruit 25 g Rice Dextrose 5 g smooth almond paste 250 ml water 360 ml Fromage Blanc 25 g whey isolate 115 g Passionfruit 40 g Rice Dextrose 8 g smooth almond paste 300 ml water 510 ml Fromage Blanc 35 g whey isolate 160 g Passionfruit 55 g Rice Dextrose 12 g smooth almond paste 400 ml water 720 ml Fromage Blanc 50 g whey isolate 230 g Passionfruit 75 g Rice Dextrose 16 g smooth almond paste 500 ml water	~300 kcal~495 kcal~705 kcal~1000 kcal P: 19g31g44g62g \| C: 45g75g105g150g \| F: 5g8g12g17g
B	White Rye Rusks with Quark Dip & Mango PuréeCompact Fuel Format A low-to-moderate fibre combination of white rye rusks, quark dip 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 White Rye Rusks 100 g Quark Dip 12 g Mango Purée 1 g olive oil 250 ml water 80 g White Rye Rusks 165 g Quark Dip 20 g Mango Purée 2 g olive oil 300 ml water 115 g White Rye Rusks 230 g Quark Dip 28 g Mango Purée 2 g olive oil 400 ml water 165 g White Rye Rusks 330 g Quark Dip 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	Soft Maris Piper with Hake & Fennel JusLow-Fat Starch Base A low-to-moderate fibre combination of soft maris piper, hake and fennel 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 Soft Maris Piper 55 g cooked Hake 60 g Fennel Jus 4 g olive oil 250 ml water 410 g Soft Maris Piper 90 g cooked Hake 100 g Fennel Jus 7 g olive oil 300 ml water 580 g Soft Maris Piper 130 g cooked Hake 140 g Fennel Jus 9 g olive oil 400 ml water 820 g Soft Maris Piper 180 g cooked Hake 195 g Fennel Jus 13 g olive oil 500 ml water	~300 kcal~495 kcal~705 kcal~1000 kcal P: 19g31g44g62g \| C: 45g75g105g150g \| F: 5g8g12g17g
B	Carrot Sago Cream with Turkey & Dill CreamSoft-Texture Fuel A low-to-moderate fibre combination of carrot sago cream, turkey and dill 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.	250 g Carrot Sago Cream 55 g cooked Turkey 100 ml low-salt stock 30 g Dill Cream 4 g olive oil 250 ml water 410 g Carrot Sago Cream 90 g cooked Turkey 160 ml low-salt stock 50 g Dill Cream 7 g olive oil 300 ml water 580 g Carrot Sago Cream 130 g cooked Turkey 230 ml low-salt stock 70 g Dill Cream 9 g olive oil 400 ml water 820 g Carrot Sago Cream 180 g cooked Turkey 330 ml low-salt stock 100 g Dill Cream 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)