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	Scallion Buckwheat Porridge with Nori Seitan Pieces & Carrot PicklePlant Protein Refeed The quantity table separates three principal foods: buckwheat as the carbohydrate base, seitan pieces as the protein portion, and carrot as the produce portion. Scallion and Nori 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.	48 g dry buckwheat for porridge 92 g cooked seitan pieces 86 g carrot for pickle 3 g scallion 3 g nori 3.2 g sesame oil 92 g dry buckwheat for porridge 158 g cooked seitan pieces 100 g carrot for pickle 4 g scallion 4 g nori 5.3 g sesame oil 136 g dry buckwheat for porridge 228 g cooked seitan pieces 116 g carrot for pickle 5 g scallion 5 g nori 7.4 g sesame oil 180 g dry buckwheat for porridge 294 g cooked seitan pieces 132 g carrot for pickle 6.1 g scallion 6.1 g nori 9.5 g sesame oil	~405 kcal~700 kcal~1000 kcal~1300 kcal P: 30g52g75g97g \| C: 55g96g137g179g \| F: 7g12g17g22g
B	Garlic Pork Loin with Scallion Sticky-Rice Cake Stack and Cucumber PickleLean Protein Refeed For this serving, the carbohydrate portion uses sticky rice; the protein portion uses pork loin; the produce portion uses cucumber. Scallion 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.	64 g dry sticky rice for rice-cake stack 84 g cooked pork loin 96 g cucumber for pickle 3 g scallion 3 g garlic 3.1 g sesame oil 116 g dry sticky rice for rice-cake stack 148 g cooked pork loin 112 g cucumber for pickle 4 g scallion 4 g garlic 5.2 g sesame oil 166 g dry sticky rice for rice-cake stack 220 g cooked pork loin 129 g cucumber for pickle 5 g scallion 5 g garlic 7 g sesame oil 216 g dry sticky rice for rice-cake stack 288 g cooked pork loin 147 g cucumber for pickle 6.1 g scallion 6.1 g garlic 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	Lime Cassava Plate: Ginger Cod Pieces with Green Bean SaladMarine Protein Refeed Measured components: cassava for carbohydrate, cod pieces for protein, and green bean for fruit or vegetables. Lime 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. 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.	126 g cooked cassava for plate 116 g cooked cod pieces 81 g green bean for salad 10 g lime 3 g ginger 5.5 g sesame oil 230 g cooked cassava for plate 204 g cooked cod pieces 94 g green bean for salad 13.2 g lime 4 g ginger 9.4 g sesame oil 334 g cooked cassava for plate 296 g cooked cod pieces 109 g green bean for salad 16.7 g lime 5 g ginger 13.3 g sesame oil 440 g cooked cassava for plate 384 g cooked cod pieces 124 g green bean for salad 20.2 g lime 6.1 g ginger 17.3 g sesame oil	~405 kcal~700 kcal~1000 kcal~1300 kcal P: 30g52g75g97g \| C: 55g96g137g179g \| F: 7g12g17g22g
B	Coriander Maize Tostada, Lime Lean Beef Strips & Pepper SalsaLean Protein Refeed The plate defines three roles: carbohydrate from maize, protein from lean beef strips, and fruit or vegetables from pepper. Coriander and Lime 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.	66 g dry maize for tostada 80 g cooked lean beef strips 93 g pepper for salsa 3 g coriander 10 g lime 122 g dry maize for tostada 142 g cooked lean beef strips 108 g pepper for salsa 4 g coriander 13.2 g lime 176 g dry maize for tostada 210 g cooked lean beef strips 125 g pepper for salsa 5 g coriander 16.7 g lime 230 g dry maize for tostada 276 g cooked lean beef strips 142 g pepper for salsa 6.1 g coriander 20.2 g lime	~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	Papaya Purée with Maple Whey Isolate and Cranberry Quinoa PuddingWhey Protein Refeed Ingredient roles are explicit: carbohydrate, quinoa; protein, whey isolate; fruit or vegetables, papaya. Cranberry and Maple are weighed separately at culinary doses rather than hidden in a composite quantity. A calculated amount of peanut butter 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 quinoa for pudding 26 g whey isolate 89 g papaya for purée 4 g cranberry 7 g maple 4.3 g peanut butter 108 g dry quinoa for pudding 44 g whey isolate 104 g papaya for purée 5.3 g cranberry 9.2 g maple 5.9 g peanut butter 162 g dry quinoa for pudding 62 g whey isolate 120 g papaya for purée 6.7 g cranberry 11.7 g maple 7.5 g peanut butter 218 g dry quinoa for pudding 80 g whey isolate 136 g papaya for purée 8.1 g cranberry 14.1 g maple 8.9 g peanut butter	~405 kcal~700 kcal~1000 kcal~1300 kcal P: 30g52g75g97g \| C: 55g96g137g179g \| F: 7g12g17g22g
B	Gochujang Kimbap Roll paired with Kimchi Pork Loin, plus Cucumber PickleLean Protein Refeed This plate measures rice for its carbohydrate portion, pork loin for its protein portion, and cucumber for its produce portion. Gochujang and Kimchi 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.	62 g dry rice for kimbap roll 80 g cooked pork loin 95 g cucumber for pickle 2 g nori 7 g gochujang 15 g kimchi 3 g sesame oil 114 g dry rice for kimbap roll 144 g cooked pork loin 111 g cucumber for pickle 2.5 g nori 9.2 g gochujang 20 g kimchi 4.9 g sesame oil 164 g dry rice for kimbap roll 214 g cooked pork loin 128 g cucumber for pickle 3 g nori 11.7 g gochujang 25 g kimchi 6.7 g sesame oil 214 g dry rice for kimbap roll 280 g cooked pork loin 145 g cucumber for pickle 3.5 g nori 14.1 g gochujang 30 g kimchi 8.6 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	Ginger Seitan Pieces, Pineapple Salsa & Coriander Cassava PlatePlant Protein Refeed The quantity table separates three principal foods: cassava as the carbohydrate base, seitan pieces as the protein portion, and pineapple as the produce portion. Coriander 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. 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.	82 g cooked cassava for plate 118 g cooked seitan pieces 71 g pineapple for salsa 3 g coriander 3 g ginger 4.3 g sesame oil 158 g cooked cassava for plate 206 g cooked seitan pieces 83 g pineapple for salsa 4 g coriander 4 g ginger 7.3 g sesame oil 232 g cooked cassava for plate 296 g cooked seitan pieces 96 g pineapple for salsa 5 g coriander 5 g ginger 10.2 g sesame oil 310 g cooked cassava for plate 382 g cooked seitan pieces 109 g pineapple for salsa 6.1 g coriander 6.1 g ginger 13.2 g sesame oil	~405 kcal~700 kcal~1000 kcal~1300 kcal P: 30g52g75g97g \| C: 55g96g137g179g \| F: 7g12g17g22g
B	Lime Cassava Plate alongside Garlic Cod Pieces and Plantain PuréeMarine Protein Refeed For this serving, the carbohydrate portion uses cassava; the protein portion uses cod pieces; the produce portion uses plantain. Lime 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. At the largest tier, split this substantial serving into two sittings if that is more comfortable gastrointestinally.	98 g cooked cassava for plate 112 g cooked cod pieces 52 g plantain for purée 10 g lime 3 g garlic 5.6 g avocado oil 200 g cooked cassava for plate 196 g cooked cod pieces 61 g plantain for purée 13.2 g lime 4 g garlic 9.5 g avocado oil 298 g cooked cassava for plate 290 g cooked cod pieces 70 g plantain for purée 16.7 g lime 5 g garlic 13.4 g avocado oil 398 g cooked cassava for plate 378 g cooked cod pieces 80 g plantain for purée 20.2 g lime 6.1 g garlic 17.4 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