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	Milk with Whey & Banana PulpImmediate Window Whey shaken into milk with mashed banana, the simplest recovery feed to prepare.	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	Coconut Water with Whey IsolateImmediate Window Whey isolate stirred into fresh coconut water, replacing fluid and electrolytes with 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	Prawn Masala with Red RiceSolid Recovery Prawns cooked in a dry onion and coconut masala, served with unpolished red rice.	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	Soya Chunk PulaoPlant Recovery Soya chunks cooked into rice with whole spices, 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	Curd with Poha & Grated CarrotCold Recovery Flattened rice softened in curd with grated carrot and roasted cumin.	¾ cup 1.25 cups 1.75 cups 2.5 cups	~405 kcal~700 kcal~1000 kcal~1300 kcal P: 30g52g75g97g \| C: 55g96g137g179g \| F: 7g12g17g22g
B	Boiled Egg with BananaSimple Recovery Boiled eggs taken with a ripe banana when nothing else is prepared.	1 Egg 1 Banana 2 Eggs 1 Banana 3 Eggs 2 Bananas 4 Eggs 3 Bananas	~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	Mutton Kheema with PavSolid Recovery Lean mutton keema cooked dry with peas, served with soft pav.	50g Keema 1 Pav 90g Keema 1 Pav 130g Keema 2 Pav 170g Keema 3 Pav	~405 kcal~700 kcal~1000 kcal~1300 kcal P: 30g52g75g97g \| C: 55g96g137g179g \| F: 7g12g17g22g
B	Sattu Litti with CurdPortable Recovery Sattu-stuffed baked litti taken with a portion of curd.	1 Litti 2 Litti 3 Litti 4 Litti	~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 by Dr. Neeraj Mehta and the clinical research 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