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	Kimchi Cod Pieces with Garlic Oat Porridge and Spinach SaladMarine Protein Refeed The plate defines three roles: carbohydrate from oats, protein from cod pieces, and fruit or vegetables from spinach. Garlic and Kimchi are weighed separately at culinary doses rather than hidden in a composite quantity. No additional protein or fat helper is required beyond the named ingredients. Treat the selected tier as a complete post-exercise feed rather than stacking it onto another option. If another demanding session starts within about four hours, prompt carbohydrate intake may be practical; otherwise total daily intake, appetite and gastrointestinal tolerance should guide timing, and the largest tiers may be divided across roughly two to four hours. Choose familiar foods that you already tolerate well, especially when another session is close. Fluid is a separate, optional and individual decision based on thirst, measured sweat rate, climate, session duration and the athlete’s sodium plan; it is not based on the energy tier. Avoid forced or excessive drinking; no single feed guarantees recovery.	84 g dry oat for porridge 70 g cooked cod pieces 96 g spinach for salad 3 g garlic 15 g kimchi 150 g dry oat for porridge 124 g cooked cod pieces 112 g spinach for salad 4 g garlic 20 g kimchi 216 g dry oat for porridge 184 g cooked cod pieces 129 g spinach for salad 5 g garlic 25 g kimchi 284 g dry oat for porridge 240 g cooked cod pieces 147 g spinach for salad 6.1 g garlic 30 g kimchi	~405 kcal~700 kcal~1000 kcal~1300 kcal P: 30g52g75g97g \| C: 55g96g137g179g \| F: 7g12g17g22g
B	Sambal Oat Porridge: Turmeric Cod Pieces with Pumpkin PuréeMarine Protein Refeed Ingredient roles are explicit: carbohydrate, oats; protein, cod pieces; fruit or vegetables, pumpkin. Sambal and Turmeric are weighed separately at culinary doses rather than hidden in a composite quantity. No additional protein or fat helper is required beyond the named ingredients. Each tier is a full alternative serving for the post-exercise period, not one course of a larger feed. If another demanding session starts within about four hours, prompt carbohydrate intake may be practical; otherwise total daily intake, appetite and gastrointestinal tolerance should guide timing, and the largest tiers may be divided across roughly two to four hours. Choose familiar foods that you already tolerate well, especially when another session is close. Fluid is a separate, optional and individual decision based on thirst, measured sweat rate, climate, session duration and the athlete’s sodium plan; it is not based on the energy tier. Avoid forced or excessive drinking; no single feed guarantees recovery.	82 g dry oat for porridge 72 g cooked cod pieces 71 g pumpkin for purée 7 g sambal 2 g turmeric 150 g dry oat for porridge 124 g cooked cod pieces 83 g pumpkin for purée 9.2 g sambal 2.6 g turmeric 216 g dry oat for porridge 186 g cooked cod pieces 96 g pumpkin for purée 11.7 g sambal 3.3 g turmeric 282 g dry oat for porridge 242 g cooked cod pieces 109 g pumpkin for purée 14.1 g sambal 4 g turmeric	~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	Chipotle Maize Pozole, Oregano Lean Beef Strips & Pumpkin PuréeLean Protein Refeed This plate measures maize for its carbohydrate portion, lean beef strips for its protein portion, and pumpkin for its produce portion. Chipotle and Oregano are weighed separately at culinary doses rather than hidden in a composite quantity. No additional protein or fat helper is required beyond the named ingredients. Use one tier as the complete post-exercise option; do not combine all listed alternatives. If another demanding session starts within about four hours, prompt carbohydrate intake may be practical; otherwise total daily intake, appetite and gastrointestinal tolerance should guide timing, and the largest tiers may be divided across roughly two to four hours. Choose familiar foods that you already tolerate well, especially when another session is close. Fluid is a separate, optional and individual decision based on thirst, measured sweat rate, climate, session duration and the athlete’s sodium plan; it is not based on the energy tier. Avoid forced or excessive drinking; no single feed guarantees recovery.	64 g dry maize for pozole 88 g cooked lean beef strips 91 g pumpkin for purée 3 g chipotle 2 g oregano 118 g dry maize for pozole 154 g cooked lean beef strips 106 g pumpkin for purée 4 g chipotle 2.6 g oregano 170 g dry maize for pozole 224 g cooked lean beef strips 123 g pumpkin for purée 5 g chipotle 3.3 g oregano 224 g dry maize for pozole 288 g cooked lean beef strips 139 g pumpkin for purée 6.1 g chipotle 4 g oregano	~405 kcal~700 kcal~1000 kcal~1300 kcal P: 30g52g75g97g \| C: 55g96g137g179g \| F: 7g12g17g22g
B	Cabbage Slaw with Tamari Chicken Strips and Shiso Ramen BowlLean Protein Refeed The quantity table separates three principal foods: ramen as the carbohydrate base, chicken strips as the protein portion, and cabbage as the produce portion. Shiso and Tamari are weighed separately at culinary doses rather than hidden in a composite quantity. No additional protein or fat helper is required beyond the named ingredients. It is one complete post-exercise alternative, not an addition to another meal. If another demanding session starts within about four hours, prompt carbohydrate intake may be practical; otherwise total daily intake, appetite and gastrointestinal tolerance should guide timing, and the largest tiers may be divided across roughly two to four hours. Choose familiar foods that you already tolerate well, especially when another session is close. Fluid is a separate, optional and individual decision based on thirst, measured sweat rate, climate, session duration and the athlete’s sodium plan; it is not based on the energy tier. Avoid forced or excessive drinking; no single feed guarantees recovery.	76 g dry ramen for bowl 60 g cooked chicken strips 82 g cabbage for slaw 3 g shiso 7 g tamari 136 g dry ramen for bowl 106 g cooked chicken strips 96 g cabbage for slaw 4 g shiso 9.2 g tamari 196 g dry ramen for bowl 160 g cooked chicken strips 111 g cabbage for slaw 5 g shiso 11.7 g tamari 258 g dry ramen for bowl 210 g cooked chicken strips 125 g cabbage for slaw 6.1 g shiso 14.1 g tamari	~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	Cranberry Maize Atole paired with Maple Soy Protein, plus Papaya PuréePlant Protein Refeed For this serving, the carbohydrate portion uses maize; the protein portion uses soy protein; the produce portion uses papaya. Cranberry and Maple are weighed separately at culinary doses rather than hidden in a composite quantity. A calculated amount of peanut butter appears only where the named foods leave a fat gap in a tier. Treat the selected tier as a complete post-exercise feed rather than stacking it onto another option. If another demanding session starts within about four hours, prompt carbohydrate intake may be practical; otherwise total daily intake, appetite and gastrointestinal tolerance should guide timing, and the largest tiers may be divided across roughly two to four hours. Choose familiar foods that you already tolerate well, especially when another session is close. Fluid is a separate, optional and individual decision based on thirst, measured sweat rate, climate, session duration and the athlete’s sodium plan; it is not based on the energy tier. Avoid forced or excessive drinking; no single feed guarantees recovery.	44 g dry maize for atole 30 g soy protein 102 g papaya for purée 4 g cranberry 7 g maple 7.4 g peanut butter 90 g dry maize for atole 50 g soy protein 119 g papaya for purée 5.3 g cranberry 9.2 g maple 12 g peanut butter 136 g dry maize for atole 72 g soy protein 138 g papaya for purée 6.7 g cranberry 11.7 g maple 16.4 g peanut butter 182 g dry maize for atole 94 g soy protein 156 g papaya for purée 8.1 g cranberry 14.1 g maple 20.8 g peanut butter	~405 kcal~700 kcal~1000 kcal~1300 kcal P: 30g52g75g97g \| C: 55g96g137g179g \| F: 7g12g17g22g
B	Tamarind Turkey Slices, Cucumber Relish & Lemongrass Rice-Paper WrapLean Protein Refeed Measured components: rice-paper for carbohydrate, turkey slices for protein, and cucumber for fruit or vegetables. Lemongrass and Tamarind are weighed separately at culinary doses rather than hidden in a composite quantity. A calculated amount of sesame oil appears only where the named foods leave a fat gap in a tier. Each tier is a full alternative serving for the post-exercise period, not one course of a larger feed. If another demanding session starts within about four hours, prompt carbohydrate intake may be practical; otherwise total daily intake, appetite and gastrointestinal tolerance should guide timing, and the largest tiers may be divided across roughly two to four hours. Choose familiar foods that you already tolerate well, especially when another session is close. Fluid is a separate, optional and individual decision based on thirst, measured sweat rate, climate, session duration and the athlete’s sodium plan; it is not based on the energy tier. Avoid forced or excessive drinking; no single feed guarantees recovery.	60 g dry rice-paper for wrap 82 g cooked turkey slices 82 g cucumber for relish 3 g lemongrass 7 g tamarind 4.9 g sesame oil 110 g dry rice-paper for wrap 144 g cooked turkey slices 96 g cucumber for relish 4 g lemongrass 9.2 g tamarind 8.4 g sesame oil 158 g dry rice-paper for wrap 212 g cooked turkey slices 111 g cucumber for relish 5 g lemongrass 11.7 g tamarind 11.8 g sesame oil 208 g dry rice-paper for wrap 278 g cooked turkey slices 125 g cucumber for relish 6.1 g lemongrass 14.1 g tamarind 15.2 g sesame oil	~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	Garlic Quinoa Burrito Bowl alongside Coriander Cod Pieces and Tomato SalsaMarine Protein Refeed The plate defines three roles: carbohydrate from quinoa, protein from cod pieces, and fruit or vegetables from tomato. Garlic and Coriander are weighed separately at culinary doses rather than hidden in a composite quantity. A calculated amount of avocado oil appears only where the named foods leave a fat gap in a tier. Use one tier as the complete post-exercise option; do not combine all listed alternatives. If another demanding session starts within about four hours, prompt carbohydrate intake may be practical; otherwise total daily intake, appetite and gastrointestinal tolerance should guide timing, and the largest tiers may be divided across roughly two to four hours. Choose familiar foods that you already tolerate well, especially when another session is close. Fluid is a separate, optional and individual decision based on thirst, measured sweat rate, climate, session duration and the athlete’s sodium plan; it is not based on the energy tier. Avoid forced or excessive drinking; no single feed guarantees recovery.	78 g dry quinoa for burrito bowl 78 g cooked cod pieces 97 g tomato for salsa 3 g garlic 3 g coriander 2 g avocado oil 140 g dry quinoa for burrito bowl 134 g cooked cod pieces 113 g tomato for salsa 4 g garlic 4 g coriander 2.3 g avocado oil 204 g dry quinoa for burrito bowl 196 g cooked cod pieces 131 g tomato for salsa 5 g garlic 5 g coriander 2.9 g avocado oil 268 g dry quinoa for burrito bowl 252 g cooked cod pieces 148 g tomato for salsa 6.1 g garlic 6.1 g coriander 3.5 g avocado oil	~405 kcal~700 kcal~1000 kcal~1300 kcal P: 30g52g75g97g \| C: 55g96g137g179g \| F: 7g12g17g22g
B	Tamari Rice Donburi with Sesame Prawns & Mushroom SauceMarine Protein Refeed Ingredient roles are explicit: carbohydrate, rice; protein, prawns; fruit or vegetables, mushroom. Tamari and Sesame are weighed separately at culinary doses rather than hidden in a composite quantity. A calculated amount of rice-bran oil appears only where the named foods leave a fat gap in a tier. It is one complete post-exercise alternative, not an addition to another meal. If another demanding session starts within about four hours, prompt carbohydrate intake may be practical; otherwise total daily intake, appetite and gastrointestinal tolerance should guide timing, and the largest tiers may be divided across roughly two to four hours. Choose familiar foods that you already tolerate well, especially when another session is close. Fluid is a separate, optional and individual decision based on thirst, measured sweat rate, climate, session duration and the athlete’s sodium plan; it is not based on the energy tier. Avoid forced or excessive drinking; no single feed guarantees recovery.	66 g dry rice for donburi 80 g cooked prawns 89 g mushroom for sauce 7 g tamari 4 g sesame 4 g rice-bran oil 118 g dry rice for donburi 148 g cooked prawns 104 g mushroom for sauce 9.2 g tamari 5.3 g sesame 7.8 g rice-bran oil 170 g dry rice for donburi 224 g cooked prawns 120 g mushroom for sauce 11.7 g tamari 6.7 g sesame 11.4 g rice-bran oil 222 g dry rice for donburi 296 g cooked prawns 136 g mushroom for sauce 14.1 g tamari 8.1 g sesame 15.1 g rice-bran oil	~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