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	Whey with Oat Milk & CocoaImmediate Window Whey blended with fortified oat milk and cocoa, taken straight after the session.	1 scoop 1.5 scoops 2 scoops 2.5 scoops	~405 kcal~700 kcal~1000 kcal~1300 kcal P: 30g52g75g97g \| C: 55g96g137g179g \| F: 7g12g17g22g
B	Buttermilk with Jaggery & Roasted CuminImmediate Window Thin buttermilk with jaggery and roasted cumin, replacing fluid, sodium and sugar.	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	Anda Ghotala with PavSolid Recovery Eggs cooked hard with tomato, chilli and butter in the ghotala style, served with soft 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	Chole with KulchaSolid Recovery Chickpeas in a light masala with a soft kulcha, plant protein with dense carbohydrate.	½ cup Chole ½ Kulcha ¾ cup Chole 1 Kulcha 1.25 cups Chole 1.5 Kulcha 1.75 cups Chole 2 Kulcha	~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	Ricotta with Honey & Toasted OatsCold Recovery Fresh ricotta with honey and toasted oats, slow protein with fast carbohydrate.	120g Ricotta 200g Ricotta 280g Ricotta 360g Ricotta	~405 kcal~700 kcal~1000 kcal~1300 kcal P: 30g52g75g97g \| C: 55g96g137g179g \| F: 7g12g17g22g
B	Rajgira Ladoo with MilkTraditional Recovery Puffed amaranth bound with jaggery into a ladoo, taken with milk when nothing else is prepared.	20g Ladoo 1 glass 35g Ladoo 1 glass 50g Ladoo 1.5 glasses 75g Ladoo 2 glasses	~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	Grilled Chicken with Mashed PotatoSolid Recovery Grilled chicken breast with lightly mashed potato and pepper.	60g Chicken ½ cup 100g Chicken 1 cup 140g Chicken 1.5 cups 180g Chicken 2 cups	~405 kcal~700 kcal~1000 kcal~1300 kcal P: 30g52g75g97g \| C: 55g96g137g179g \| F: 7g12g17g22g
B	Tofu Bhurji Roll with OnionPlant Recovery Firm tofu crumbled with turmeric and rolled into a wholewheat roti with onion.	½ Roll 1 Roll 1.5 Rolls 2 Rolls	~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