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	Casein Shake with OatsDelayed Window Slow casein blended with oats and milk, suited to a late-evening session.	1 scoop 20g Oats 1.5 scoops 35g Oats 2 scoops 50g Oats 2.5 scoops 75g Oats	~405 kcal~700 kcal~1000 kcal~1300 kcal P: 30g52g75g97g \| C: 55g96g137g179g \| F: 7g12g17g22g
B	Cottage Cheese with Pineapple & HoneyCold Recovery Cottage cheese with fresh pineapple and honey, slow protein with fast sugar.	120g 200g 280g 360g	~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	Akuri on Buttered PavSolid Recovery Parsi-style soft-scrambled eggs with tomato and coriander on buttered pav.	2 Eggs 1 Pav 3 Eggs 1 Pav 4 Eggs 2 Pav 6 Eggs 3 Pav	~405 kcal~700 kcal~1000 kcal~1300 kcal P: 30g52g75g97g \| C: 55g96g137g179g \| F: 7g12g17g22g
B	Lobia Pulao BowlPlant Recovery Black-eyed peas cooked into rice with cumin, plant protein with matching carbohydrate.	¾ cup Pulao 1.25 cups Pulao 1.75 cups Pulao 2.5 cups Pulao	~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	Kheer with Chopped PistachioSimple Recovery Rice kheer with cardamom and chopped pistachio when nothing else is prepared.	½ cup Kheer ¾ cup Kheer 1.25 cups Kheer 1.75 cups Kheer	~405 kcal~700 kcal~1000 kcal~1300 kcal P: 30g52g75g97g \| C: 55g96g137g179g \| F: 7g12g17g22g
B	Baked Basa with Mashed PumpkinSolid Recovery Basa fillet baked with lemon and pepper, served with lightly mashed pumpkin.	60g Basa ½ cup 100g Basa 1 cup 140g Basa 1.5 cups 180g Basa 2 cups	~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	Prawn & Corn Rice PlateSolid Recovery Poached prawn with sweetcorn over rice, dressed with lime and coriander.	60g Prawn ½ cup Rice 100g Prawn 1 cup Rice 140g Prawn 1.5 cups Rice 180g Prawn 2 cups Rice	~405 kcal~700 kcal~1000 kcal~1300 kcal P: 30g52g75g97g \| C: 55g96g137g179g \| F: 7g12g17g22g
B	Turkey & Beetroot PitaPortable Recovery Sliced turkey with grated beetroot and yoghurt dressing in a warm pita.	½ Pita 1 Pita 1.5 Pitas 2 Pitas	~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