TrainersEye — Comprehensive Post-Workout Fuel Plan

Meal Target:

Instructions: Consume this meal within 30-45 minutes post-training to maximize muscle protein synthesis and glycogen replenishment. | Hydration: Rehydrate with 500-1000ml of water rich in electrolytes.

🌱 Indian Vegetarian Options Select Option A or B

#	Meal Option & Ingredients	Quantity	Macros & Calories
A	Isolate Shake with Mango PulpImmediate Window Whey isolate blended with water and ripe mango pulp, taken within thirty minutes of finishing.	1 scoop ½ cup Mango 1.5 scoops ¾ cup Mango 2 scoops 1 cup Mango 2.5 scoops 1.5 cups Mango	~405 kcal~700 kcal~1000 kcal~1300 kcal P: 30g52g75g97g \| C: 55g96g137g179g \| F: 7g12g17g22g
B	Cocoa Kefir DrinkImmediate Window Cold kefir whisked with cocoa and a little honey, live cultures alongside recovery protein.	1 glass 1.5 glasses 2 glasses 3 glasses	~400 kcal~695 kcal~995 kcal~1300 kcal P: 28g49g72g94g \| C: 56g98g139g181g \| F: 7g12g17g22g

🌍 Global Vegetarian Options Select Option A or B

#	Meal Option & Ingredients	Quantity	Macros & Calories
A	Kathi Roll with Grilled ChickenSolid Recovery Grilled chicken tossed in dry masala and rolled into a wholewheat paratha with onion and lime.	½ Roll 1 Roll 1.5 Rolls 2 Rolls	~405 kcal~700 kcal~1000 kcal~1300 kcal P: 30g52g75g97g \| C: 55g96g137g179g \| F: 7g12g17g22g
B	Paneer Bhurji with PavSolid Recovery Paneer crumbled and cooked with onion and turmeric, served with soft pav.	60g Paneer 1 Pav 100g Paneer 1 Pav 140g Paneer 2 Pav 180g Paneer 3 Pav	~400 kcal~695 kcal~995 kcal~1300 kcal P: 28g49g72g94g \| C: 56g98g139g181g \| F: 7g12g17g22g

🍗 Indian Non-Vegetarian Options Select Option A or B

#	Meal Option & Ingredients	Quantity	Macros & Calories
A	Greek Yoghurt with Honey & OatsCold Recovery Thick yoghurt with honey and toasted oats, protein with fast carbohydrate.	150g Yoghurt 250g Yoghurt 350g Yoghurt 450g Yoghurt	~405 kcal~700 kcal~1000 kcal~1300 kcal P: 30g52g75g97g \| C: 55g96g137g179g \| F: 7g12g17g22g
B	Egg White Omelette with ToastLean Recovery Egg white omelette with wholegrain toast and grilled tomato.	3 Whites 1 slice 5 Whites 2 slices 7 Whites 3 slices 9 Whites 4 slices	~400 kcal~695 kcal~995 kcal~1300 kcal P: 28g49g72g94g \| C: 56g98g139g181g \| F: 7g12g17g22g

🥩 Global Non-Vegetarian Options Select Option A or B

#	Meal Option & Ingredients	Quantity	Macros & Calories
A	Kefir Sattu Cooler with JaggeryTraditional Recovery Roasted gram sattu whisked into kefir with jaggery and lemon, dense and cheap recovery fuel.	½ glass ¾ glass 1 glass 1.5 glasses	~405 kcal~700 kcal~1000 kcal~1300 kcal P: 30g52g75g97g \| C: 55g96g137g179g \| F: 7g12g17g22g
B	Tuna Sandwich with SweetcornPortable Recovery Tuna with sweetcorn and light mayonnaise in wholegrain bread.	½ Sandwich 1 Sandwich 1.5 Sandwiches 2 Sandwiches	~400 kcal~695 kcal~995 kcal~1300 kcal P: 28g49g72g94g \| C: 56g98g139g181g \| F: 7g12g17g22g

Post-Workout Meal Target (approx.)

~700kcal

~45gProtein

~90gCarbs

~15gFat

Recovery Optimization: Optimal post-training nutrition prevents delayed recovery, directly mitigating the risk of Fatigue-Induced Kinetic Chain Compensation (FIKCC) during subsequent high-torque or high-velocity movements.

Cellular Repair: Consider integrating NMN and PQQ (e.g., via Nutrieon Wellness protocols) into your post-workout regimen to maximize mitochondrial ATP efficiency, manage oxidative stress, and accelerate deep tissue repair.

Protocol designed and validated by the clinical team at MMSx Authority Institute.

Disclaimer: This protocol is for educational purposes. Consult a physician before commencing any new nutritional or supplementation program.

TrainersEye Fuel Planner

COMPREHENSIVE POST-WORKOUT FUEL PLAN