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	Coriander Seitan Pieces, Pumpkin Purée & Tamarind Cassava BowlPlant Protein Refeed Measured components: cassava for carbohydrate, seitan pieces for protein, and pumpkin for fruit or vegetables. Tamarind and Coriander 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. At the largest tier, split this substantial serving into two sittings if that is more comfortable gastrointestinally.	80 g cooked cassava for bowl 116 g cooked seitan pieces 96 g pumpkin for purée 7 g tamarind 3 g coriander 4.3 g sesame oil 154 g cooked cassava for bowl 202 g cooked seitan pieces 112 g pumpkin for purée 9.2 g tamarind 4 g coriander 7.3 g sesame oil 226 g cooked cassava for bowl 292 g cooked seitan pieces 129 g pumpkin for purée 11.7 g tamarind 5 g coriander 10.3 g sesame oil 302 g cooked cassava for bowl 378 g cooked seitan pieces 147 g pumpkin for purée 14.1 g tamarind 6.1 g coriander 13.3 g sesame oil	~405 kcal~700 kcal~1000 kcal~1300 kcal P: 30g52g75g97g \| C: 55g96g137g179g \| F: 7g12g17g22g
B	Achiote Red Rice Breakfast Bowl alongside Lime Turkey Slices and Mango SalsaLean Protein Refeed The plate defines three roles: carbohydrate from red rice, protein from turkey slices, and fruit or vegetables from mango. Achiote and Lime 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.	54 g dry red rice for breakfast bowl 80 g cooked turkey slices 85 g mango for salsa 2 g achiote 10 g lime 3.4 g avocado oil 106 g dry red rice for breakfast bowl 138 g cooked turkey slices 99 g mango for salsa 2.6 g achiote 13.2 g lime 5.8 g avocado oil 156 g dry red rice for breakfast bowl 204 g cooked turkey slices 115 g mango for salsa 3.3 g achiote 16.7 g lime 8 g avocado oil 206 g dry red rice for breakfast bowl 266 g cooked turkey slices 130 g mango for salsa 4 g achiote 20.2 g lime 10.3 g avocado oil	~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	Scallion Ramen Bowl with Wasabi Seitan Pieces & Snow Pea SaladPlant Protein Refeed Ingredient roles are explicit: carbohydrate, ramen; protein, seitan pieces; fruit or vegetables, snow pea. Scallion and Wasabi 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. 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.	54 g dry ramen for bowl 90 g cooked seitan pieces 95 g snow pea for salad 3 g scallion 3 g wasabi 2 g sesame oil 100 g dry ramen for bowl 160 g cooked seitan pieces 111 g snow pea for salad 4 g scallion 4 g wasabi 2.5 g sesame oil 146 g dry ramen for bowl 236 g cooked seitan pieces 128 g snow pea for salad 5 g scallion 5 g wasabi 3.2 g sesame oil 194 g dry ramen for bowl 306 g cooked seitan pieces 145 g snow pea for salad 6.1 g scallion 6.1 g wasabi 3.9 g sesame oil	~405 kcal~700 kcal~1000 kcal~1300 kcal P: 30g52g75g97g \| C: 55g96g137g179g \| F: 7g12g17g22g
B	Doenjang Chicken Strips with Scallion Wheat Hotpot and Carrot RelishLean Protein Refeed This plate measures wheat for its carbohydrate portion, chicken strips for its protein portion, and carrot for its produce portion. Scallion and Doenjang 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. 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.	66 g dry wheat for hotpot 60 g cooked chicken strips 77 g carrot for relish 3 g scallion 7 g doenjang 3.1 g sesame oil 122 g dry wheat for hotpot 104 g cooked chicken strips 90 g carrot for relish 4 g scallion 9.2 g doenjang 5.3 g sesame oil 178 g dry wheat for hotpot 156 g cooked chicken strips 104 g carrot for relish 5 g scallion 11.7 g doenjang 7.3 g sesame oil 234 g dry wheat for hotpot 204 g cooked chicken strips 118 g carrot for relish 6.1 g scallion 14.1 g doenjang 9.3 g sesame oil	~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	Coconut Sticky Rice Pudding: Lime Soy Protein with Passionfruit RelishPlant Protein Refeed The quantity table separates three principal foods: sticky rice as the carbohydrate base, soy protein as the protein portion, and passionfruit as the produce portion. Coconut and Lime are weighed separately at culinary doses rather than hidden in a composite quantity. A calculated amount of cashew butter 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.	32 g dry sticky rice for pudding 30 g soy protein 101 g passionfruit for relish 4 g coconut 10 g lime 8.1 g cashew butter 72 g dry sticky rice for pudding 52 g soy protein 118 g passionfruit for relish 5.3 g coconut 13.2 g lime 15.7 g cashew butter 112 g dry sticky rice for pudding 74 g soy protein 136 g passionfruit for relish 6.7 g coconut 16.7 g lime 23.1 g cashew butter 154 g dry sticky rice for pudding 96 g soy protein 155 g passionfruit for relish 8.1 g coconut 20.2 g lime 30.5 g cashew butter	~405 kcal~700 kcal~1000 kcal~1300 kcal P: 30g52g75g97g \| C: 55g96g137g179g \| F: 7g12g17g22g
B	Annatto Maize Arepa Pocket, Achiote Pork Loin & Guava RelishLean Protein Refeed For this serving, the carbohydrate portion uses maize; the protein portion uses pork loin; the produce portion uses guava. Annatto and Achiote 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.	60 g dry maize for arepa pocket 76 g cooked pork loin 69 g guava for relish 2 g annatto 2 g achiote 114 g dry maize for arepa pocket 136 g cooked pork loin 80 g guava for relish 2.6 g annatto 2.6 g achiote 166 g dry maize for arepa pocket 202 g cooked pork loin 93 g guava for relish 3.3 g annatto 3.3 g achiote 218 g dry maize for arepa pocket 264 g cooked pork loin 106 g guava for relish 4 g annatto 4 g achiote	~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	Daikon Pickle with Sesame Cod Pieces and Ponzu Ramen BowlMarine Protein Refeed Measured components: ramen for carbohydrate, cod pieces for protein, and daikon for fruit or vegetables. Ponzu and Sesame 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.	74 g dry ramen for bowl 92 g cooked cod pieces 89 g daikon for pickle 7 g ponzu 4 g sesame 134 g dry ramen for bowl 160 g cooked cod pieces 104 g daikon for pickle 9.2 g ponzu 5.3 g sesame 194 g dry ramen for bowl 232 g cooked cod pieces 120 g daikon for pickle 11.7 g ponzu 6.7 g sesame 254 g dry ramen for bowl 300 g cooked cod pieces 136 g daikon for pickle 14.1 g ponzu 8.1 g sesame	~405 kcal~700 kcal~1000 kcal~1300 kcal P: 30g52g75g97g \| C: 55g96g137g179g \| F: 7g12g17g22g
B	Perilla Wheat Hotpot paired with Kimchi Cod Pieces, plus Bok Choy SlawMarine Protein Refeed The plate defines three roles: carbohydrate from wheat, protein from cod pieces, and fruit or vegetables from bok choy. Perilla and Kimchi 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. 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.	76 g dry wheat for hotpot 76 g cooked cod pieces 86 g bok choy for slaw 3 g perilla 15 g kimchi 4.7 g sesame oil 134 g dry wheat for hotpot 136 g cooked cod pieces 100 g bok choy for slaw 4 g perilla 20 g kimchi 8.2 g sesame oil 190 g dry wheat for hotpot 204 g cooked cod pieces 116 g bok choy for slaw 5 g perilla 25 g kimchi 11.5 g sesame oil 250 g dry wheat for hotpot 268 g cooked cod pieces 132 g bok choy for slaw 6.1 g perilla 30 g kimchi 14.9 g sesame 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