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	Soy Isolate Shake with BerriesImmediate Window Soy protein isolate blended with water and mixed berries for dairy-free recovery.	1 scoop ½ cup Berries 1.5 scoops ¾ cup Berries 2 scoops 1 cup Berries 2.5 scoops 1.5 cups Berries	~405 kcal~700 kcal~1000 kcal~1300 kcal P: 30g52g75g97g \| C: 55g96g137g179g \| F: 7g12g17g22g
B	Lassi with Mango PulpImmediate Window Sweet lassi blended with ripe mango pulp, protein and fast sugar together.	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	Rajma Kathi RollSolid Recovery Kidney beans mashed with masala and rolled into a wholewheat paratha with onion.	½ Roll 1 Roll 1.5 Rolls 2 Rolls	~405 kcal~700 kcal~1000 kcal~1300 kcal P: 30g52g75g97g \| C: 55g96g137g179g \| F: 7g12g17g22g
B	Chicken Keema with Steamed RiceSolid Recovery Lean chicken keema cooked dry with peas, served over steamed rice.	60g Keema ½ cup Rice 100g Keema 1 cup Rice 140g Keema 1.5 cups Rice 180g Keema 2 cups Rice	~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	Skyr with Stewed Apple & OatsCold Recovery Thick skyr with cinnamon-stewed apple and toasted oats.	150g Skyr 250g Skyr 350g Skyr 450g Skyr	~405 kcal~700 kcal~1000 kcal~1300 kcal P: 30g52g75g97g \| C: 55g96g137g179g \| F: 7g12g17g22g
B	Sprouted Moong Chaat with CurdPlant Recovery Sprouted moong with onion, lemon and a spoon of curd for post-session protein.	¾ cup Chaat 1.25 cups Chaat 1.75 cups Chaat 2.5 cups Chaat	~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	Tuna & Sweetcorn Rice BowlSolid Recovery Flaked tuna with sweetcorn over rice, dressed with lime and pepper.	60g Tuna ½ cup Rice 100g Tuna 1 cup Rice 140g Tuna 1.5 cups Rice 180g Tuna 2 cups Rice	~405 kcal~700 kcal~1000 kcal~1300 kcal P: 30g52g75g97g \| C: 55g96g137g179g \| F: 7g12g17g22g
B	Paneer Pita with Mint YoghurtPortable Recovery Grilled paneer with salad and mint yoghurt 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