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	Chestnut Flour with Whipped Quark & Poached PearLow-Fibre Carb Base A low-to-moderate fibre combination of chestnut flour, whipped quark and poached pear, 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 Chestnut Flour 150 g Whipped Quark 12 g whey isolate 70 g Poached Pear 5 g smooth almond paste 250 ml water 60 g Chestnut Flour 250 g Whipped Quark 20 g whey isolate 115 g Poached Pear 8 g smooth almond paste 300 ml water 80 g Chestnut Flour 350 g Whipped Quark 28 g whey isolate 160 g Poached Pear 12 g smooth almond paste 400 ml water 115 g Chestnut Flour 495 g Whipped Quark 39 g whey isolate 230 g Poached Pear 16 g smooth almond paste 500 ml water	~300 kcal~495 kcal~705 kcal~1000 kcal P: 19g31g44g62g \| C: 45g75g105g150g \| F: 5g8g12g17g
B	Corsican Flatbread with Whipped Quark & Rosehip ConserveLow-Residue Carb A low-to-moderate fibre combination of corsican flatbread, whipped quark and rosehip conserve, 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 Corsican Flatbread 100 g Whipped Quark 20 g Rosehip Conserve 2 g olive spread 250 ml water 90 g Corsican Flatbread 165 g Whipped Quark 30 g Rosehip Conserve 3 g olive spread 300 ml water 130 g Corsican Flatbread 230 g Whipped Quark 40 g Rosehip Conserve 5 g olive spread 400 ml water 180 g Corsican Flatbread 330 g Whipped Quark 60 g Rosehip Conserve 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	Luna Pilaf with Chicken Fillet & Lemon JusCarb–Protein Balance A low-to-moderate fibre combination of luna, chicken fillet and lemon 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.	150 g cooked Luna rice 65 g cooked Chicken Fillet 40 g Lemon Jus 4 g olive oil 250 ml water 250 g cooked Luna rice 105 g cooked Chicken Fillet 65 g Lemon Jus 7 g olive oil 300 ml water 350 g cooked Luna rice 150 g cooked Chicken Fillet 95 g Lemon Jus 9 g olive oil 400 ml water 495 g cooked Luna rice 215 g cooked Chicken Fillet 130 g Lemon Jus 13 g olive oil 500 ml water	~300 kcal~495 kcal~705 kcal~1000 kcal P: 19g31g44g62g \| C: 45g75g105g150g \| F: 5g8g12g17g
B	Plain Trofie with Tuna Loin & Tomato VeloutéModerate Protein Feed A low-to-moderate fibre combination of plain trofie, tuna loin and tomato 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.	60 g dry Plain Trofie 45 g cooked Tuna Loin 45 g Tomato Velouté 4 g olive oil 250 ml water 100 g dry Plain Trofie 75 g cooked Tuna Loin 75 g Tomato Velouté 7 g olive oil 300 ml water 140 g dry Plain Trofie 105 g cooked Tuna Loin 105 g Tomato Velouté 9 g olive oil 400 ml water 195 g dry Plain Trofie 150 g cooked Tuna Loin 150 g Tomato Velouté 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	Mirabelle Fuel Blend with Cultured Milk & Tapioca MaltLiquid Fuel Format A smooth mirabelle and cultured milk feed with tapioca 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 Cultured Milk 15 g whey isolate 70 g Mirabelle 25 g Tapioca Malt 5 g smooth almond paste 250 ml water 360 ml Cultured Milk 25 g whey isolate 115 g Mirabelle 40 g Tapioca Malt 8 g smooth almond paste 300 ml water 510 ml Cultured Milk 35 g whey isolate 160 g Mirabelle 55 g Tapioca Malt 12 g smooth almond paste 400 ml water 720 ml Cultured Milk 50 g whey isolate 230 g Mirabelle 75 g Tapioca Malt 16 g smooth almond paste 500 ml water	~300 kcal~495 kcal~705 kcal~1000 kcal P: 19g31g44g62g \| C: 45g75g105g150g \| F: 5g8g12g17g
B	Semolina Toasts with Low-Fat Ricotta & Orange ConserveCompact Fuel Format A low-to-moderate fibre combination of semolina toasts, low-fat ricotta and orange conserve, 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 Semolina Toasts 100 g Low-Fat Ricotta 12 g Orange Conserve 1 g olive oil 250 ml water 80 g Semolina Toasts 165 g Low-Fat Ricotta 20 g Orange Conserve 2 g olive oil 300 ml water 115 g Semolina Toasts 230 g Low-Fat Ricotta 28 g Orange Conserve 2 g olive oil 400 ml water 165 g Semolina Toasts 330 g Low-Fat Ricotta 39 g Orange Conserve 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 Semolina Slice with Guinea Fowl & Sweet Pepper BrothLow-Fat Starch Base A low-to-moderate fibre combination of potato semolina slice, guinea fowl and sweet pepper 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 Semolina Slice 55 g cooked Guinea Fowl 60 g Sweet Pepper Broth 4 g olive oil 250 ml water 410 g Potato Semolina Slice 90 g cooked Guinea Fowl 100 g Sweet Pepper Broth 7 g olive oil 300 ml water 580 g Potato Semolina Slice 130 g cooked Guinea Fowl 140 g Sweet Pepper Broth 9 g olive oil 400 ml water 820 g Potato Semolina Slice 180 g cooked Guinea Fowl 195 g Sweet Pepper Broth 13 g olive oil 500 ml water	~300 kcal~495 kcal~705 kcal~1000 kcal P: 19g31g44g62g \| C: 45g75g105g150g \| F: 5g8g12g17g
B	Parsnip Orzo Potage with Halibut & Parsley OilSoft-Texture Fuel A low-to-moderate fibre combination of parsnip orzo potage, halibut and parsley oil, 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 Parsnip Orzo Potage 55 g cooked Halibut 100 ml low-salt stock 30 g Parsley Oil 4 g olive oil 250 ml water 410 g Parsnip Orzo Potage 90 g cooked Halibut 160 ml low-salt stock 50 g Parsley Oil 7 g olive oil 300 ml water 580 g Parsnip Orzo Potage 130 g cooked Halibut 230 ml low-salt stock 70 g Parsley Oil 9 g olive oil 400 ml water 820 g Parsnip Orzo Potage 180 g cooked Halibut 330 ml low-salt stock 100 g Parsley Oil 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)