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	Tamarind Turkey Slices, Cabbage Slaw & Ginger Oat PorridgeLean Protein Refeed Ingredient roles are explicit: carbohydrate, oats; protein, turkey slices; fruit or vegetables, cabbage. Ginger and Tamarind 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.	76 g dry oat for porridge 66 g cooked turkey slices 81 g cabbage for slaw 3 g ginger 7 g tamarind 140 g dry oat for porridge 112 g cooked turkey slices 94 g cabbage for slaw 4 g ginger 9.2 g tamarind 204 g dry oat for porridge 160 g cooked turkey slices 109 g cabbage for slaw 5 g ginger 11.7 g tamarind 270 g dry oat for porridge 206 g cooked turkey slices 124 g cabbage for slaw 6.1 g ginger 14.1 g tamarind	~405 kcal~700 kcal~1000 kcal~1300 kcal P: 30g52g75g97g \| C: 55g96g137g179g \| F: 7g12g17g22g
B	Oregano Maize Arepa alongside Coriander Turkey Slices and Tomato SalsaLean Protein Refeed This plate measures maize for its carbohydrate portion, turkey slices for its protein portion, and tomato for its produce portion. Oregano 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.	70 g dry maize for arepa 72 g cooked turkey slices 67 g tomato for salsa 2 g oregano 3 g coriander 2.5 g avocado oil 126 g dry maize for arepa 126 g cooked turkey slices 78 g tomato for salsa 2.6 g oregano 4 g coriander 4.2 g avocado oil 180 g dry maize for arepa 188 g cooked turkey slices 90 g tomato for salsa 3.3 g oregano 5 g coriander 5.7 g avocado oil 236 g dry maize for arepa 246 g cooked turkey slices 103 g tomato for salsa 4 g oregano 6.1 g coriander 7.2 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	Miso Buckwheat Pilaf with Ponzu Chicken Strips & Mushroom SauceLean Protein Refeed The quantity table separates three principal foods: buckwheat as the carbohydrate base, chicken strips as the protein portion, and mushroom as the produce portion. Miso and Ponzu 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.	70 g dry buckwheat for pilaf 54 g cooked chicken strips 99 g mushroom for sauce 7 g miso 7 g ponzu 2 g sesame oil 126 g dry buckwheat for pilaf 100 g cooked chicken strips 115 g mushroom for sauce 9.2 g miso 9.2 g ponzu 3.2 g sesame oil 182 g dry buckwheat for pilaf 146 g cooked chicken strips 133 g mushroom for sauce 11.7 g miso 11.7 g ponzu 4.4 g sesame oil 238 g dry buckwheat for pilaf 190 g cooked chicken strips 152 g mushroom for sauce 14.1 g miso 14.1 g ponzu 5.8 g sesame oil	~405 kcal~700 kcal~1000 kcal~1300 kcal P: 30g52g75g97g \| C: 55g96g137g179g \| F: 7g12g17g22g
B	Scallion Cod Pieces with Gochujang Wheat Hotpot and Spinach SaladMarine Protein Refeed For this serving, the carbohydrate portion uses wheat; the protein portion uses cod pieces; the produce portion uses spinach. 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.	70 g dry wheat for hotpot 72 g cooked cod pieces 85 g spinach for salad 7 g gochujang 3 g scallion 4.7 g sesame oil 126 g dry wheat for hotpot 132 g cooked cod pieces 99 g spinach for salad 9.2 g gochujang 4 g scallion 8.1 g sesame oil 182 g dry wheat for hotpot 200 g cooked cod pieces 115 g spinach for salad 11.7 g gochujang 5 g scallion 11.4 g sesame oil 238 g dry wheat for hotpot 264 g cooked cod pieces 130 g spinach for salad 14.1 g gochujang 6.1 g scallion 14.8 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	Ginger Rice Pudding: Yuzu Soy Protein with Mixed Berry CompotePlant Protein Refeed Measured components: rice for carbohydrate, soy protein for protein, and mixed berry 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. 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.	50 g dry rice for pudding 30 g soy protein 81 g mixed berry for compote 3 g ginger 10 g yuzu 10.2 g black sesame paste 96 g dry rice for pudding 52 g soy protein 94 g mixed berry for compote 4 g ginger 13.2 g yuzu 17.6 g black sesame paste 140 g dry rice for pudding 74 g soy protein 109 g mixed berry for compote 5 g ginger 16.7 g yuzu 25.1 g black sesame paste 188 g dry rice for pudding 96 g soy protein 124 g mixed berry for compote 6.1 g ginger 20.2 g yuzu 32.5 g black sesame paste	~405 kcal~700 kcal~1000 kcal~1300 kcal P: 30g52g75g97g \| C: 55g96g137g179g \| F: 7g12g17g22g
B	Lime Wheat Wrap, Coriander Pork Loin & Mango SalsaLean Protein Refeed The plate defines three roles: carbohydrate from wheat, protein from pork loin, and fruit or vegetables from mango. Lime 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.	60 g dry wheat for wrap 74 g cooked pork loin 82 g mango for salsa 10 g lime 3 g coriander 2.6 g avocado oil 116 g dry wheat for wrap 126 g cooked pork loin 96 g mango for salsa 13.2 g lime 4 g coriander 4.4 g avocado oil 170 g dry wheat for wrap 188 g cooked pork loin 111 g mango for salsa 16.7 g lime 5 g coriander 5.9 g avocado oil 226 g dry wheat for wrap 244 g cooked pork loin 125 g mango for salsa 20.2 g lime 6.1 g coriander 7.6 g avocado 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	Carrot Pickle with Ginger Seitan Pieces and Sesame Rice PotPlant Protein Refeed Ingredient roles are explicit: carbohydrate, rice; protein, seitan pieces; fruit or vegetables, carrot. Sesame and Ginger 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.	40 g dry rice for pot 106 g cooked seitan pieces 96 g carrot for pickle 4 g sesame 3 g ginger 2.4 g rice-bran oil 78 g dry rice for pot 186 g cooked seitan pieces 112 g carrot for pickle 5.3 g sesame 4 g ginger 4.8 g rice-bran oil 114 g dry rice for pot 268 g cooked seitan pieces 129 g carrot for pickle 6.7 g sesame 5 g ginger 7.2 g rice-bran oil 154 g dry rice for pot 348 g cooked seitan pieces 147 g carrot for pickle 8.1 g sesame 6.1 g ginger 9.6 g rice-bran oil	~405 kcal~700 kcal~1000 kcal~1300 kcal P: 30g52g75g97g \| C: 55g96g137g179g \| F: 7g12g17g22g
B	Perilla Brown Rice Bibimbap paired with Scallion Pork Loin, plus Cucumber PickleLean Protein Refeed This plate measures brown rice for its carbohydrate portion, pork loin for its protein portion, and cucumber for its produce portion. Perilla 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.	70 g dry brown rice for bibimbap 82 g cooked pork loin 67 g cucumber for pickle 3 g perilla 3 g scallion 2 g sesame oil 124 g dry brown rice for bibimbap 144 g cooked pork loin 78 g cucumber for pickle 4 g perilla 4 g scallion 2.8 g sesame oil 178 g dry brown rice for bibimbap 214 g cooked pork loin 90 g cucumber for pickle 5 g perilla 5 g scallion 3.5 g sesame oil 232 g dry brown rice for bibimbap 280 g cooked pork loin 103 g cucumber for pickle 6.1 g perilla 6.1 g scallion 4.4 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