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	Achiote Maize Arepa alongside Annatto Turkey Slices and Plantain PuréeLean Protein Refeed This plate measures maize for its carbohydrate portion, turkey slices for its protein portion, and plantain for its produce portion. Achiote and Annatto 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.	52 g dry maize for arepa 84 g cooked turkey slices 46 g plantain for purée 2 g achiote 2 g annatto 2.4 g avocado oil 102 g dry maize for arepa 144 g cooked turkey slices 54 g plantain for purée 2.6 g achiote 2.6 g annatto 4 g avocado oil 154 g dry maize for arepa 208 g cooked turkey slices 62 g plantain for purée 3.3 g achiote 3.3 g annatto 5.4 g avocado oil 206 g dry maize for arepa 266 g cooked turkey slices 70 g plantain for purée 4 g achiote 4 g annatto 6.9 g avocado oil	~405 kcal~700 kcal~1000 kcal~1300 kcal P: 30g52g75g97g \| C: 55g96g137g179g \| F: 7g12g17g22g
B	Ponzu Buckwheat Porridge with Ginger Haddock Flakes & Daikon PickleMarine Protein Refeed The quantity table separates three principal foods: buckwheat as the carbohydrate base, haddock flakes as the protein portion, and daikon as the produce portion. Ponzu and Ginger 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.	72 g dry buckwheat for porridge 74 g cooked haddock flakes 94 g daikon for pickle 7 g ponzu 3 g ginger 4 g sesame oil 130 g dry buckwheat for porridge 130 g cooked haddock flakes 110 g daikon for pickle 9.2 g ponzu 4 g ginger 6.6 g sesame oil 186 g dry buckwheat for porridge 194 g cooked haddock flakes 127 g daikon for pickle 11.7 g ponzu 5 g ginger 9.3 g sesame oil 244 g dry buckwheat for porridge 254 g cooked haddock flakes 144 g daikon for pickle 14.1 g ponzu 6.1 g ginger 12 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	Sesame Lean Beef Strips with Garlic Wheat Hotpot and Bok Choy SlawLean Protein Refeed For this serving, the carbohydrate portion uses wheat; the protein portion uses lean beef strips; the produce portion uses bok choy. Garlic 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. 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.	72 g dry wheat for hotpot 74 g cooked lean beef strips 70 g bok choy for slaw 3 g garlic 4 g sesame 130 g dry wheat for hotpot 132 g cooked lean beef strips 82 g bok choy for slaw 4 g garlic 5.3 g sesame 186 g dry wheat for hotpot 192 g cooked lean beef strips 94 g bok choy for slaw 5 g garlic 6.7 g sesame 244 g dry wheat for hotpot 248 g cooked lean beef strips 107 g bok choy for slaw 6.1 g garlic 8.1 g sesame	~405 kcal~700 kcal~1000 kcal~1300 kcal P: 30g52g75g97g \| C: 55g96g137g179g \| F: 7g12g17g22g
B	Turmeric Jasmine Rice Bowl: Coriander Turkey Slices with Cabbage SlawLean Protein Refeed Measured components: jasmine rice for carbohydrate, turkey slices for protein, and cabbage for fruit or vegetables. Turmeric 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.	62 g dry jasmine rice for bowl 76 g cooked turkey slices 94 g cabbage for slaw 2 g turmeric 3 g coriander 4.9 g sesame oil 114 g dry jasmine rice for bowl 136 g cooked turkey slices 110 g cabbage for slaw 2.6 g turmeric 4 g coriander 8.3 g sesame oil 164 g dry jasmine rice for bowl 202 g cooked turkey slices 127 g cabbage for slaw 3.3 g turmeric 5 g coriander 11.6 g sesame oil 214 g dry jasmine rice for bowl 264 g cooked turkey slices 144 g cabbage for slaw 4 g turmeric 6.1 g coriander 14.9 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 Oat Bowl, Pandan Soy Protein & Banana PuréePlant Protein Refeed The plate defines three roles: carbohydrate from oats, protein from soy protein, and fruit or vegetables from banana. Ginger and Pandan are weighed separately at culinary doses rather than hidden in a composite quantity. A calculated amount of coconut cream 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.	48 g dry oat for bowl 28 g soy protein 98 g banana for purée 3 g ginger 3 g pandan 10.4 g coconut cream 108 g dry oat for bowl 46 g soy protein 114 g banana for purée 4 g ginger 4 g pandan 10.5 g coconut cream 168 g dry oat for bowl 64 g soy protein 132 g banana for purée 5 g ginger 5 g pandan 10.6 g coconut cream 228 g dry oat for bowl 82 g soy protein 150 g banana for purée 6.1 g ginger 6.1 g pandan 10.6 g coconut cream	~405 kcal~700 kcal~1000 kcal~1300 kcal P: 30g52g75g97g \| C: 55g96g137g179g \| F: 7g12g17g22g
B	Cabbage Slaw with Scallion Prawns and Ponzu Soba Noodle SaladMarine Protein Refeed Ingredient roles are explicit: carbohydrate, soba; protein, prawns; fruit or vegetables, cabbage. Ponzu 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. 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.	72 g dry soba for noodle salad 70 g cooked prawns 72 g cabbage for slaw 7 g ponzu 3 g scallion 6 g sesame oil 130 g dry soba for noodle salad 122 g cooked prawns 84 g cabbage for slaw 9.2 g ponzu 4 g scallion 10.2 g sesame oil 186 g dry soba for noodle salad 184 g cooked prawns 97 g cabbage for slaw 11.7 g ponzu 5 g scallion 14.5 g sesame oil 244 g dry soba for noodle salad 242 g cooked prawns 110 g cabbage for slaw 14.1 g ponzu 6.1 g scallion 18.7 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	Doenjang Rice Bowl paired with Garlic Pork Loin, plus Daikon SlawLean Protein Refeed This plate measures rice for its carbohydrate portion, pork loin for its protein portion, and daikon for its produce portion. Doenjang and Garlic 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.	62 g dry rice for bowl 88 g cooked pork loin 100 g daikon for slaw 7 g doenjang 3 g garlic 2.5 g sesame oil 112 g dry rice for bowl 156 g cooked pork loin 117 g daikon for slaw 9.2 g doenjang 4 g garlic 4.3 g sesame oil 164 g dry rice for bowl 226 g cooked pork loin 135 g daikon for slaw 11.7 g doenjang 5 g garlic 6 g sesame oil 216 g dry rice for bowl 292 g cooked pork loin 153 g daikon for slaw 14.1 g doenjang 6.1 g garlic 7.8 g sesame oil	~405 kcal~700 kcal~1000 kcal~1300 kcal P: 30g52g75g97g \| C: 55g96g137g179g \| F: 7g12g17g22g
B	Lime Prawns, Cabbage Slaw & Ginger Jasmine Rice PilafMarine Protein Refeed The quantity table separates three principal foods: jasmine rice as the carbohydrate base, prawns as the protein portion, and cabbage as the produce portion. Ginger and Lime 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.	62 g dry jasmine rice for pilaf 94 g cooked prawns 83 g cabbage for slaw 3 g ginger 10 g lime 6.2 g sesame oil 114 g dry jasmine rice for pilaf 166 g cooked prawns 97 g cabbage for slaw 4 g ginger 13.2 g lime 10.5 g sesame oil 164 g dry jasmine rice for pilaf 246 g cooked prawns 112 g cabbage for slaw 5 g ginger 16.7 g lime 14.9 g sesame oil 214 g dry jasmine rice for pilaf 322 g cooked prawns 127 g cabbage for slaw 6.1 g ginger 20.2 g lime 19.3 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