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	Annatto Maize Arepa alongside Garlic Pork Loin and Mango SalsaLean Protein Refeed The plate defines three roles: carbohydrate from maize, protein from pork loin, and fruit or vegetables from mango. Annatto and Garlic 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.	58 g dry maize for arepa 88 g cooked pork loin 69 g mango for salsa 2 g annatto 3 g garlic 110 g dry maize for arepa 152 g cooked pork loin 80 g mango for salsa 2.6 g annatto 4 g garlic 162 g dry maize for arepa 220 g cooked pork loin 93 g mango for salsa 3.3 g annatto 5 g garlic 214 g dry maize for arepa 282 g cooked pork loin 106 g mango for salsa 4 g annatto 6.1 g garlic	~405 kcal~700 kcal~1000 kcal~1300 kcal P: 30g52g75g97g \| C: 55g96g137g179g \| F: 7g12g17g22g
B	Shiso Buckwheat Porridge with Miso Tuna Flakes & Carrot PickleMarine Protein Refeed Ingredient roles are explicit: carbohydrate, buckwheat; protein, tuna flakes; fruit or vegetables, carrot. Shiso and Miso 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.	64 g dry buckwheat for porridge 62 g cooked tuna flakes 84 g carrot for pickle 3 g shiso 7 g miso 3.6 g sesame oil 120 g dry buckwheat for porridge 108 g cooked tuna flakes 98 g carrot for pickle 4 g shiso 9.2 g miso 6.1 g sesame oil 176 g dry buckwheat for porridge 160 g cooked tuna flakes 113 g carrot for pickle 5 g shiso 11.7 g miso 8.4 g sesame oil 230 g dry buckwheat for porridge 210 g cooked tuna flakes 129 g carrot for pickle 6.1 g shiso 14.1 g miso 10.9 g sesame 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	Doenjang Pork Loin with Garlic Wheat Hotpot and Snow Pea SaladLean Protein Refeed This plate measures wheat for its carbohydrate portion, pork loin for its protein portion, and snow pea for its produce portion. Garlic 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 70 g cooked pork loin 72 g snow pea for salad 3 g garlic 7 g doenjang 2.4 g sesame oil 122 g dry wheat for hotpot 124 g cooked pork loin 84 g snow pea for salad 4 g garlic 9.2 g doenjang 4.1 g sesame oil 176 g dry wheat for hotpot 182 g cooked pork loin 97 g snow pea for salad 5 g garlic 11.7 g doenjang 5.6 g sesame oil 234 g dry wheat for hotpot 236 g cooked pork loin 110 g snow pea for salad 6.1 g garlic 14.1 g doenjang 7.3 g sesame oil	~405 kcal~700 kcal~1000 kcal~1300 kcal P: 30g52g75g97g \| C: 55g96g137g179g \| F: 7g12g17g22g
B	Sambal Rice-Paper Wrap: Tamarind Cod Pieces with Mango SalsaMarine Protein Refeed The quantity table separates three principal foods: rice-paper as the carbohydrate base, cod pieces as the protein portion, and mango as the produce portion. Sambal 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.	48 g dry rice-paper for wrap 106 g cooked cod pieces 84 g mango for salsa 7 g sambal 7 g tamarind 5.5 g sesame oil 96 g dry rice-paper for wrap 184 g cooked cod pieces 98 g mango for salsa 9.2 g sambal 9.2 g tamarind 9.6 g sesame oil 142 g dry rice-paper for wrap 272 g cooked cod pieces 113 g mango for salsa 11.7 g sambal 11.7 g tamarind 13.5 g sesame oil 188 g dry rice-paper for wrap 354 g cooked cod pieces 129 g mango for salsa 14.1 g sambal 14.1 g tamarind 17.6 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	Mint Amaranth Pudding, Cacao Whey Isolate & Guava CompoteWhey Protein Refeed For this serving, the carbohydrate portion uses amaranth; the protein portion uses whey isolate; the produce portion uses guava. Mint and Cacao 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 amaranth for pudding 24 g whey isolate 81 g guava for compote 3 g mint 4 g cacao 118 g dry amaranth for pudding 40 g whey isolate 94 g guava for compote 4 g mint 5.3 g cacao 174 g dry amaranth for pudding 58 g whey isolate 109 g guava for compote 5 g mint 6.7 g cacao 232 g dry amaranth for pudding 74 g whey isolate 124 g guava for compote 6.1 g mint 8.1 g cacao	~405 kcal~700 kcal~1000 kcal~1300 kcal P: 30g52g75g97g \| C: 55g96g137g179g \| F: 7g12g17g22g
B	Broccoli Salad with Wasabi Haddock Flakes and Sesame Buckwheat Noodle SaladMarine Protein Refeed Measured components: buckwheat for carbohydrate, haddock flakes for protein, and broccoli for fruit or vegetables. Sesame and Wasabi 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.	70 g dry buckwheat for noodle salad 68 g cooked haddock flakes 66 g broccoli for salad 4 g sesame 3 g wasabi 2 g rice-bran oil 128 g dry buckwheat for noodle salad 122 g cooked haddock flakes 77 g broccoli for salad 5.3 g sesame 4 g wasabi 3.9 g rice-bran oil 184 g dry buckwheat for noodle salad 184 g cooked haddock flakes 89 g broccoli for salad 6.7 g sesame 5 g wasabi 5.9 g rice-bran oil 240 g dry buckwheat for noodle salad 242 g cooked haddock flakes 101 g broccoli for salad 8.1 g sesame 6.1 g wasabi 7.9 g rice-bran 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	Gochujang Rice Pot paired with Scallion Pork Loin, plus Mushroom SauceLean Protein Refeed The plate defines three roles: carbohydrate from rice, protein from pork loin, and fruit or vegetables from mushroom. Gochujang and Scallion 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.	64 g dry rice for pot 84 g cooked pork loin 70 g mushroom for sauce 7 g gochujang 3 g scallion 2.8 g sesame oil 114 g dry rice for pot 152 g cooked pork loin 82 g mushroom for sauce 9.2 g gochujang 4 g scallion 4.7 g sesame oil 164 g dry rice for pot 222 g cooked pork loin 94 g mushroom for sauce 11.7 g gochujang 5 g scallion 6.4 g sesame oil 216 g dry rice for pot 288 g cooked pork loin 107 g mushroom for sauce 14.1 g gochujang 6.1 g scallion 8.3 g sesame oil	~405 kcal~700 kcal~1000 kcal~1300 kcal P: 30g52g75g97g \| C: 55g96g137g179g \| F: 7g12g17g22g
B	Galangal Prawns, Bok Choy Slaw & Turmeric Rice-Paper WrapMarine Protein Refeed Ingredient roles are explicit: carbohydrate, rice-paper; protein, prawns; fruit or vegetables, bok choy. Turmeric and Galangal 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.	66 g dry rice-paper for wrap 96 g cooked prawns 75 g bok choy for slaw 2 g turmeric 3 g galangal 6.2 g sesame oil 116 g dry rice-paper for wrap 170 g cooked prawns 87 g bok choy for slaw 2.6 g turmeric 4 g galangal 10.6 g sesame oil 166 g dry rice-paper for wrap 252 g cooked prawns 101 g bok choy for slaw 3.3 g turmeric 5 g galangal 15.1 g sesame oil 218 g dry rice-paper for wrap 330 g cooked prawns 115 g bok choy for slaw 4 g turmeric 6.1 g galangal 19.5 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