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	Sesame Lean Beef Strips with Doenjang Sticky-Rice Cake Stack and Carrot RelishLean Protein Refeed For this serving, the carbohydrate portion uses sticky rice; the protein portion uses lean beef strips; the produce portion uses carrot. Doenjang 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.	56 g dry sticky rice for rice-cake stack 92 g cooked lean beef strips 75 g carrot for relish 7 g doenjang 4 g sesame 106 g dry sticky rice for rice-cake stack 162 g cooked lean beef strips 87 g carrot for relish 9.2 g doenjang 5.3 g sesame 154 g dry sticky rice for rice-cake stack 234 g cooked lean beef strips 101 g carrot for relish 11.7 g doenjang 6.7 g sesame 204 g dry sticky rice for rice-cake stack 304 g cooked lean beef strips 115 g carrot for relish 14.1 g doenjang 8.1 g sesame	~405 kcal~700 kcal~1000 kcal~1300 kcal P: 30g52g75g97g \| C: 55g96g137g179g \| F: 7g12g17g22g
B	Lemongrass Cassava Bowl: Sambal Cod Pieces with Spinach SaladMarine Protein Refeed Measured components: cassava for carbohydrate, cod pieces for protein, and spinach for fruit or vegetables. Lemongrass 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.	134 g cooked cassava for bowl 102 g cooked cod pieces 91 g spinach for salad 3 g lemongrass 7 g sambal 5.4 g sesame oil 242 g cooked cassava for bowl 184 g cooked cod pieces 106 g spinach for salad 4 g lemongrass 9.2 g sambal 9.3 g sesame oil 348 g cooked cassava for bowl 276 g cooked cod pieces 123 g spinach for salad 5 g lemongrass 11.7 g sambal 13.2 g sesame oil 454 g cooked cassava for bowl 362 g cooked cod pieces 139 g spinach for salad 6.1 g lemongrass 14.1 g sambal 17.1 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	Huacatay Quinoa Pilaf, Achiote Chicken Strips & Tomato SalsaLean Protein Refeed The plate defines three roles: carbohydrate from quinoa, protein from chicken strips, and fruit or vegetables from tomato. Huacatay and Achiote 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.	78 g dry quinoa for pilaf 58 g cooked chicken strips 97 g tomato for salsa 3 g huacatay 2 g achiote 140 g dry quinoa for pilaf 100 g cooked chicken strips 113 g tomato for salsa 4 g huacatay 2.6 g achiote 202 g dry quinoa for pilaf 146 g cooked chicken strips 131 g tomato for salsa 5 g huacatay 3.3 g achiote 266 g dry quinoa for pilaf 188 g cooked chicken strips 148 g tomato for salsa 6.1 g huacatay 4 g achiote	~405 kcal~700 kcal~1000 kcal~1300 kcal P: 30g52g75g97g \| C: 55g96g137g179g \| F: 7g12g17g22g
B	Broccoli Salad with Ginger Tuna Flakes and Sesame Ramen BowlMarine Protein Refeed Ingredient roles are explicit: carbohydrate, ramen; protein, tuna flakes; fruit or vegetables, broccoli. Sesame 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.	74 g dry ramen for bowl 62 g cooked tuna flakes 71 g broccoli for salad 4 g sesame 3 g ginger 134 g dry ramen for bowl 112 g cooked tuna flakes 83 g broccoli for salad 5.3 g sesame 4 g ginger 194 g dry ramen for bowl 168 g cooked tuna flakes 96 g broccoli for salad 6.7 g sesame 5 g ginger 254 g dry ramen for bowl 220 g cooked tuna flakes 109 g broccoli for salad 8.1 g sesame 6.1 g ginger	~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	Sesame Rice Pudding paired with Yuzu Whey Isolate, plus Mixed Berry CompoteWhey Protein Refeed This plate measures rice for its carbohydrate portion, whey isolate for its protein portion, and mixed berry for its produce portion. Sesame and Yuzu are weighed separately at culinary doses rather than hidden in a composite quantity. A calculated amount of cashew butter 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.	46 g dry rice for pudding 30 g whey isolate 102 g mixed berry for compote 4 g sesame 10 g yuzu 6.2 g cashew butter 90 g dry rice for pudding 52 g whey isolate 119 g mixed berry for compote 5.3 g sesame 13.2 g yuzu 12.8 g cashew butter 134 g dry rice for pudding 74 g whey isolate 138 g mixed berry for compote 6.7 g sesame 16.7 g yuzu 19.2 g cashew butter 180 g dry rice for pudding 96 g whey isolate 156 g mixed berry for compote 8.1 g sesame 20.2 g yuzu 25.5 g cashew butter	~405 kcal~700 kcal~1000 kcal~1300 kcal P: 30g52g75g97g \| C: 55g96g137g179g \| F: 7g12g17g22g
B	Coriander Cod Pieces, Pineapple Salsa & Thai Basil Sticky Rice BowlMarine Protein Refeed The quantity table separates three principal foods: sticky rice as the carbohydrate base, cod pieces as the protein portion, and pineapple as the produce portion. Thai Basil 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.	58 g dry sticky rice for bowl 102 g cooked cod pieces 72 g pineapple for salsa 3 g thai basil 3 g coriander 5.7 g sesame oil 108 g dry sticky rice for bowl 178 g cooked cod pieces 84 g pineapple for salsa 4 g thai basil 4 g coriander 9.8 g sesame oil 158 g dry sticky rice for bowl 264 g cooked cod pieces 97 g pineapple for salsa 5 g thai basil 5 g coriander 13.8 g sesame oil 208 g dry sticky rice for bowl 344 g cooked cod pieces 110 g pineapple for salsa 6.1 g thai basil 6.1 g coriander 17.8 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	Annatto Cassava Plate alongside Achiote Chicken Strips and Cabbage SlawLean Protein Refeed For this serving, the carbohydrate portion uses cassava; the protein portion uses chicken strips; the produce portion uses cabbage. Annatto and Achiote 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.	124 g cooked cassava for plate 86 g cooked chicken strips 97 g cabbage for slaw 2 g annatto 2 g achiote 2.8 g avocado oil 228 g cooked cassava for plate 152 g cooked chicken strips 113 g cabbage for slaw 2.6 g annatto 2.6 g achiote 4.9 g avocado oil 332 g cooked cassava for plate 220 g cooked chicken strips 131 g cabbage for slaw 3.3 g annatto 3.3 g achiote 6.9 g avocado oil 438 g cooked cassava for plate 286 g cooked chicken strips 148 g cabbage for slaw 4 g annatto 4 g achiote 9 g avocado oil	~405 kcal~700 kcal~1000 kcal~1300 kcal P: 30g52g75g97g \| C: 55g96g137g179g \| F: 7g12g17g22g
B	Scallion Buckwheat Pilaf with Wasabi Tuna Flakes & Daikon PickleMarine Protein Refeed Measured components: buckwheat for carbohydrate, tuna flakes for protein, and daikon for fruit or vegetables. Scallion and Wasabi 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 pilaf 62 g cooked tuna flakes 95 g daikon for pickle 3 g scallion 3 g wasabi 3.8 g sesame oil 130 g dry buckwheat for pilaf 108 g cooked tuna flakes 111 g daikon for pickle 4 g scallion 4 g wasabi 6.4 g sesame oil 186 g dry buckwheat for pilaf 162 g cooked tuna flakes 128 g daikon for pickle 5 g scallion 5 g wasabi 8.9 g sesame oil 244 g dry buckwheat for pilaf 210 g cooked tuna flakes 145 g daikon for pickle 6.1 g scallion 6.1 g wasabi 11.4 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