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	Soft Couscous with Whey Custard & PineappleLow-Fibre Carb Base A low-to-moderate fibre combination of soft couscous, whey custard and pineapple, 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 Soft Couscous 150 g Whey Custard 12 g whey isolate 70 g Pineapple 5 g smooth almond paste 250 ml water 60 g Soft Couscous 250 g Whey Custard 20 g whey isolate 115 g Pineapple 8 g smooth almond paste 300 ml water 80 g Soft Couscous 350 g Whey Custard 28 g whey isolate 160 g Pineapple 12 g smooth almond paste 400 ml water 115 g Soft Couscous 495 g Whey Custard 39 g whey isolate 230 g Pineapple 16 g smooth almond paste 500 ml water	~300 kcal~495 kcal~705 kcal~1000 kcal P: 19g31g44g62g \| C: 45g75g105g150g \| F: 5g8g12g17g
B	Nordic Wheat Toast with Turkey Mousse & Peach PreserveLow-Residue Carb A low-to-moderate fibre combination of nordic wheat toast, turkey mousse 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 Nordic Wheat Toast 100 g Turkey Mousse 20 g Peach Preserve 2 g olive spread 250 ml water 90 g Nordic Wheat Toast 165 g Turkey Mousse 30 g Peach Preserve 3 g olive spread 300 ml water 130 g Nordic Wheat Toast 230 g Turkey Mousse 40 g Peach Preserve 5 g olive spread 400 ml water 180 g Nordic Wheat Toast 330 g Turkey Mousse 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	Gladio Pilaf with Sole Fillet & Carrot BrothCarb–Protein Balance A low-to-moderate fibre combination of gladio, sole fillet and 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.	150 g cooked Gladio rice 65 g cooked Sole Fillet 40 g Carrot Broth 4 g olive oil 250 ml water 250 g cooked Gladio rice 105 g cooked Sole Fillet 65 g Carrot Broth 7 g olive oil 300 ml water 350 g cooked Gladio rice 150 g cooked Sole Fillet 95 g Carrot Broth 9 g olive oil 400 ml water 495 g cooked Gladio rice 215 g cooked Sole Fillet 130 g Carrot Broth 13 g olive oil 500 ml water	~300 kcal~495 kcal~705 kcal~1000 kcal P: 19g31g44g62g \| C: 45g75g105g150g \| F: 5g8g12g17g
B	Durum Ditalini with Hake & Lemon Tomato FondueModerate Protein Feed A low-to-moderate fibre combination of durum ditalini, hake and lemon 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.	60 g dry Durum Ditalini 45 g cooked Hake 45 g Lemon Tomato Fondue 4 g olive oil 250 ml water 100 g dry Durum Ditalini 75 g cooked Hake 75 g Lemon Tomato Fondue 7 g olive oil 300 ml water 140 g dry Durum Ditalini 105 g cooked Hake 105 g Lemon Tomato Fondue 9 g olive oil 400 ml water 195 g dry Durum Ditalini 150 g cooked Hake 150 g Lemon Tomato 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	Grape Fuel Blend with Quark Drink & Rice SyrupLiquid Fuel Format A smooth grape and quark drink feed with rice 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 Quark Drink 15 g whey isolate 70 g Grape 25 g Rice Syrup 5 g smooth almond paste 250 ml water 360 ml Quark Drink 25 g whey isolate 115 g Grape 40 g Rice Syrup 8 g smooth almond paste 300 ml water 510 ml Quark Drink 35 g whey isolate 160 g Grape 55 g Rice Syrup 12 g smooth almond paste 400 ml water 720 ml Quark Drink 50 g whey isolate 230 g Grape 75 g Rice Syrup 16 g smooth almond paste 500 ml water	~300 kcal~495 kcal~705 kcal~1000 kcal P: 19g31g44g62g \| C: 45g75g105g150g \| F: 5g8g12g17g
B	Puffed Rice Discs with Fromage Frais & Plum PreserveCompact Fuel Format A low-to-moderate fibre combination of puffed rice discs, fromage frais and plum 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.	50 g Puffed Rice Discs 100 g Fromage Frais 12 g Plum Preserve 1 g olive oil 250 ml water 80 g Puffed Rice Discs 165 g Fromage Frais 20 g Plum Preserve 2 g olive oil 300 ml water 115 g Puffed Rice Discs 230 g Fromage Frais 28 g Plum Preserve 2 g olive oil 400 ml water 165 g Puffed Rice Discs 330 g Fromage Frais 39 g Plum Preserve 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	Pommes Dauphine with Cod & Peeled Tomato CoulisLow-Fat Starch Base A low-to-moderate fibre combination of pommes dauphine, cod and peeled 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.	250 g Pommes Dauphine 55 g cooked Cod 60 g Peeled Tomato Coulis 4 g olive oil 250 ml water 410 g Pommes Dauphine 90 g cooked Cod 100 g Peeled Tomato Coulis 7 g olive oil 300 ml water 580 g Pommes Dauphine 130 g cooked Cod 140 g Peeled Tomato Coulis 9 g olive oil 400 ml water 820 g Pommes Dauphine 180 g cooked Cod 195 g Peeled Tomato Coulis 13 g olive oil 500 ml water	~300 kcal~495 kcal~705 kcal~1000 kcal P: 19g31g44g62g \| C: 45g75g105g150g \| F: 5g8g12g17g
B	Tomato Polenta Broth with Whiting & Oregano PassataSoft-Texture Fuel A low-to-moderate fibre combination of tomato polenta broth, whiting and oregano passata, 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 Tomato Polenta Broth 55 g cooked Whiting 100 ml low-salt stock 30 g Oregano Passata 4 g olive oil 250 ml water 410 g Tomato Polenta Broth 90 g cooked Whiting 160 ml low-salt stock 50 g Oregano Passata 7 g olive oil 300 ml water 580 g Tomato Polenta Broth 130 g cooked Whiting 230 ml low-salt stock 70 g Oregano Passata 9 g olive oil 400 ml water 820 g Tomato Polenta Broth 180 g cooked Whiting 330 ml low-salt stock 100 g Oregano Passata 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)