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	Polenta with Fromage Blanc & Plum PuréeLow-Fibre Carb Base A low-to-moderate fibre combination of polenta, fromage blanc 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 Polenta 150 g Fromage Blanc 12 g whey isolate 70 g Plum Purée 5 g smooth almond paste 250 ml water 60 g Polenta 250 g Fromage Blanc 20 g whey isolate 115 g Plum Purée 8 g smooth almond paste 300 ml water 80 g Polenta 350 g Fromage Blanc 28 g whey isolate 160 g Plum Purée 12 g smooth almond paste 400 ml water 115 g Polenta 495 g Fromage Blanc 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	Pane Bianco with Lemon Quark & Pineapple JamLow-Residue Carb A low-to-moderate fibre combination of pane bianco, lemon quark and pineapple jam, 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 Pane Bianco 100 g Lemon Quark 20 g Pineapple Jam 2 g olive spread 250 ml water 90 g Pane Bianco 165 g Lemon Quark 30 g Pineapple Jam 3 g olive spread 300 ml water 130 g Pane Bianco 230 g Lemon Quark 40 g Pineapple Jam 5 g olive spread 400 ml water 180 g Pane Bianco 330 g Lemon Quark 60 g Pineapple Jam 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	Augusto Pilaf with Prawn & Red Pepper PuréeCarb–Protein Balance A low-to-moderate fibre combination of augusto, prawn and red pepper 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 Augusto rice 65 g cooked Prawn 40 g Red Pepper Purée 4 g olive oil 250 ml water 250 g cooked Augusto rice 105 g cooked Prawn 65 g Red Pepper Purée 7 g olive oil 300 ml water 350 g cooked Augusto rice 150 g cooked Prawn 95 g Red Pepper Purée 9 g olive oil 400 ml water 495 g cooked Augusto rice 215 g cooked Prawn 130 g Red Pepper Purée 13 g olive oil 500 ml water	~300 kcal~495 kcal~705 kcal~1000 kcal P: 19g31g44g62g \| C: 45g75g105g150g \| F: 5g8g12g17g
B	White Linguine with John Dory & Peeled Tomato BrothModerate Protein Feed A low-to-moderate fibre combination of white linguine, john dory and peeled tomato 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 White Linguine 45 g cooked John Dory 45 g Peeled Tomato Broth 4 g olive oil 250 ml water 100 g dry White Linguine 75 g cooked John Dory 75 g Peeled Tomato Broth 7 g olive oil 300 ml water 140 g dry White Linguine 105 g cooked John Dory 105 g Peeled Tomato Broth 9 g olive oil 400 ml water 195 g dry White Linguine 150 g cooked John Dory 150 g Peeled Tomato 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	Papaya Fuel Blend with Whey Kefir & Semolina CreamLiquid Fuel Format A smooth papaya and whey kefir feed with semolina cream, 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 Whey Kefir 15 g whey isolate 70 g Papaya 25 g Semolina Cream 5 g smooth almond paste 250 ml water 360 ml Whey Kefir 25 g whey isolate 115 g Papaya 40 g Semolina Cream 8 g smooth almond paste 300 ml water 510 ml Whey Kefir 35 g whey isolate 160 g Papaya 55 g Semolina Cream 12 g smooth almond paste 400 ml water 720 ml Whey Kefir 50 g whey isolate 230 g Papaya 75 g Semolina Cream 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 Crisps with Low-Fat Ricotta & Mirabelle CompoteCompact Fuel Format A low-to-moderate fibre combination of mini baguette crisps, low-fat ricotta and mirabelle compote, 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 Mini Baguette Crisps 100 g Low-Fat Ricotta 12 g Mirabelle Compote 1 g olive oil 250 ml water 80 g Mini Baguette Crisps 165 g Low-Fat Ricotta 20 g Mirabelle Compote 2 g olive oil 300 ml water 115 g Mini Baguette Crisps 230 g Low-Fat Ricotta 28 g Mirabelle Compote 2 g olive oil 400 ml water 165 g Mini Baguette Crisps 330 g Low-Fat Ricotta 39 g Mirabelle Compote 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	White Potato Gratin with Lean Ham & Yellow Pepper VeloutéLow-Fat Starch Base A low-to-moderate fibre combination of white potato gratin, lean ham and yellow pepper 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.	250 g White Potato Gratin 55 g cooked Lean Ham 60 g Yellow Pepper Velouté 4 g olive oil 250 ml water 410 g White Potato Gratin 90 g cooked Lean Ham 100 g Yellow Pepper Velouté 7 g olive oil 300 ml water 580 g White Potato Gratin 130 g cooked Lean Ham 140 g Yellow Pepper Velouté 9 g olive oil 400 ml water 820 g White Potato Gratin 180 g cooked Lean Ham 195 g Yellow Pepper Velouté 13 g olive oil 500 ml water	~300 kcal~495 kcal~705 kcal~1000 kcal P: 19g31g44g62g \| C: 45g75g105g150g \| F: 5g8g12g17g
B	Saffron Pastina Soup with Tuna & Tarragon JusSoft-Texture Fuel A low-to-moderate fibre combination of saffron pastina soup, tuna and tarragon 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 Saffron Pastina Soup 55 g cooked Tuna 100 ml low-salt stock 30 g Tarragon Jus 4 g olive oil 250 ml water 410 g Saffron Pastina Soup 90 g cooked Tuna 160 ml low-salt stock 50 g Tarragon Jus 7 g olive oil 300 ml water 580 g Saffron Pastina Soup 130 g cooked Tuna 230 ml low-salt stock 70 g Tarragon Jus 9 g olive oil 400 ml water 820 g Saffron Pastina Soup 180 g cooked Tuna 330 ml low-salt stock 100 g Tarragon 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)