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	Nori Oat Porridge with Ginger Haddock Flakes & Watercress SaladMarine Protein Refeed Ingredient roles are explicit: carbohydrate, oats; protein, haddock flakes; fruit or vegetables, watercress. Nori and Ginger 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.	88 g dry oat for porridge 66 g cooked haddock flakes 89 g watercress for salad 3 g nori 3 g ginger 154 g dry oat for porridge 118 g cooked haddock flakes 104 g watercress for salad 4 g nori 4 g ginger 222 g dry oat for porridge 174 g cooked haddock flakes 120 g watercress for salad 5 g nori 5 g ginger 290 g dry oat for porridge 226 g cooked haddock flakes 136 g watercress for salad 6.1 g nori 6.1 g ginger	~405 kcal~700 kcal~1000 kcal~1300 kcal P: 30g52g75g97g \| C: 55g96g137g179g \| F: 7g12g17g22g
B	Gochujang Cod Pieces with Perilla Rice Congee and Cucumber PickleMarine Protein Refeed This plate measures rice for its carbohydrate portion, cod pieces for its protein portion, and cucumber for its produce portion. Perilla and Gochujang 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 congee 98 g cooked cod pieces 83 g cucumber for pickle 3 g perilla 7 g gochujang 5.5 g sesame oil 116 g dry rice for congee 172 g cooked cod pieces 97 g cucumber for pickle 4 g perilla 9.2 g gochujang 9.5 g sesame oil 166 g dry rice for congee 256 g cooked cod pieces 112 g cucumber for pickle 5 g perilla 11.7 g gochujang 13.4 g sesame oil 218 g dry rice for congee 334 g cooked cod pieces 127 g cucumber for pickle 6.1 g perilla 14.1 g gochujang 17.3 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	Coriander Cassava Plate: Sambal Turkey Slices with Pumpkin PuréeLean Protein Refeed The quantity table separates three principal foods: cassava as the carbohydrate base, turkey slices as the protein portion, and pumpkin as the produce portion. Coriander and Sambal 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.	130 g cooked cassava for plate 94 g cooked turkey slices 71 g pumpkin for purée 3 g coriander 7 g sambal 4.6 g sesame oil 236 g cooked cassava for plate 164 g cooked turkey slices 83 g pumpkin for purée 4 g coriander 9.2 g sambal 7.9 g sesame oil 340 g cooked cassava for plate 238 g cooked turkey slices 96 g pumpkin for purée 5 g coriander 11.7 g sambal 11 g sesame oil 448 g cooked cassava for plate 308 g cooked turkey slices 109 g pumpkin for purée 6.1 g coriander 14.1 g sambal 14.3 g sesame oil	~405 kcal~700 kcal~1000 kcal~1300 kcal P: 30g52g75g97g \| C: 55g96g137g179g \| F: 7g12g17g22g
B	Chipotle Maize Tortilla Fold, Lime Turkey Slices & Pepper SalsaLean Protein Refeed For this serving, the carbohydrate portion uses maize; the protein portion uses turkey slices; the produce portion uses pepper. Chipotle 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.	66 g dry maize for tortilla fold 72 g cooked turkey slices 98 g pepper for salsa 3 g chipotle 10 g lime 2.6 g avocado oil 120 g dry maize for tortilla fold 126 g cooked turkey slices 114 g pepper for salsa 4 g chipotle 13.2 g lime 4.3 g avocado oil 174 g dry maize for tortilla fold 188 g cooked turkey slices 132 g pepper for salsa 5 g chipotle 16.7 g lime 5.8 g avocado oil 228 g dry maize for tortilla fold 246 g cooked turkey slices 150 g pepper for salsa 6.1 g chipotle 20.2 g lime 7.4 g avocado 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	Kiwi Purée with Yuzu Whey Isolate and Ginger Buckwheat PuddingWhey Protein Refeed Measured components: buckwheat for carbohydrate, whey isolate for protein, and kiwi for fruit or vegetables. Ginger and Yuzu are weighed separately at culinary doses rather than hidden in a composite quantity. A calculated amount of black sesame paste 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.	52 g dry buckwheat for pudding 26 g whey isolate 82 g kiwi for purée 3 g ginger 10 g yuzu 7 g black sesame paste 102 g dry buckwheat for pudding 44 g whey isolate 96 g kiwi for purée 4 g ginger 13.2 g yuzu 11.6 g black sesame paste 152 g dry buckwheat for pudding 64 g whey isolate 111 g kiwi for purée 5 g ginger 16.7 g yuzu 16 g black sesame paste 204 g dry buckwheat for pudding 82 g whey isolate 125 g kiwi for purée 6.1 g ginger 20.2 g yuzu 20.5 g black sesame paste	~405 kcal~700 kcal~1000 kcal~1300 kcal P: 30g52g75g97g \| C: 55g96g137g179g \| F: 7g12g17g22g
B	Garlic Kimbap Roll paired with Gochujang Cod Pieces, plus Bok Choy SlawMarine Protein Refeed The plate defines three roles: carbohydrate from rice, protein from cod pieces, and fruit or vegetables from bok choy. Garlic and Gochujang are weighed separately at culinary doses rather than hidden in a composite quantity. Nori is also quantified as the defining wrapper for the kimbap. 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 kimbap roll 92 g cooked cod pieces 78 g bok choy for slaw 2 g nori 3 g garlic 7 g gochujang 5.4 g sesame oil 116 g dry rice for kimbap roll 166 g cooked cod pieces 91 g bok choy for slaw 2.5 g nori 4 g garlic 9.2 g gochujang 9.4 g sesame oil 166 g dry rice for kimbap roll 248 g cooked cod pieces 105 g bok choy for slaw 3 g nori 5 g garlic 11.7 g gochujang 13.3 g sesame oil 216 g dry rice for kimbap roll 324 g cooked cod pieces 119 g bok choy for slaw 3.5 g nori 6.1 g garlic 14.1 g gochujang 17.2 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	Turmeric Turkey Slices, Carrot Salad & Ginger Cassava PlateLean Protein Refeed Ingredient roles are explicit: carbohydrate, cassava; protein, turkey slices; fruit or vegetables, carrot. Ginger and Turmeric 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.	118 g cooked cassava for plate 94 g cooked turkey slices 80 g carrot for salad 3 g ginger 2 g turmeric 4.5 g sesame oil 222 g cooked cassava for plate 164 g cooked turkey slices 93 g carrot for salad 4 g ginger 2.6 g turmeric 7.8 g sesame oil 324 g cooked cassava for plate 238 g cooked turkey slices 108 g carrot for salad 5 g ginger 3.3 g turmeric 10.9 g sesame oil 430 g cooked cassava for plate 308 g cooked turkey slices 122 g carrot for salad 6.1 g ginger 4 g turmeric 14.1 g sesame oil	~405 kcal~700 kcal~1000 kcal~1300 kcal P: 30g52g75g97g \| C: 55g96g137g179g \| F: 7g12g17g22g
B	Chipotle Maize Pozole alongside Garlic Turkey Slices and Tomatillo SalsaLean Protein Refeed This plate measures maize for its carbohydrate portion, turkey slices for its protein portion, and tomatillo for its produce portion. Chipotle and Garlic 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.	68 g dry maize for pozole 72 g cooked turkey slices 69 g tomatillo for salsa 3 g chipotle 3 g garlic 2.1 g avocado oil 124 g dry maize for pozole 126 g cooked turkey slices 80 g tomatillo for salsa 4 g chipotle 4 g garlic 3.7 g avocado oil 178 g dry maize for pozole 188 g cooked turkey slices 93 g tomatillo for salsa 5 g chipotle 5 g garlic 5.1 g avocado oil 232 g dry maize for pozole 246 g cooked turkey slices 106 g tomatillo for salsa 6.1 g chipotle 6.1 g garlic 6.6 g avocado 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