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	Sambal Cassava Bowl: Tamarind Prawns with Cabbage SlawMarine Protein Refeed Measured components: cassava for carbohydrate, prawns for protein, and cabbage for fruit or vegetables. Sambal and Tamarind 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.	116 g cooked cassava for bowl 112 g cooked prawns 96 g cabbage for slaw 7 g sambal 7 g tamarind 6.1 g sesame oil 216 g cooked cassava for bowl 196 g cooked prawns 112 g cabbage for slaw 9.2 g sambal 9.2 g tamarind 10.6 g sesame oil 316 g cooked cassava for bowl 286 g cooked prawns 129 g cabbage for slaw 11.7 g sambal 11.7 g tamarind 14.9 g sesame oil 418 g cooked cassava for bowl 370 g cooked prawns 147 g cabbage for slaw 14.1 g sambal 14.1 g tamarind 19.3 g sesame oil	~405 kcal~700 kcal~1000 kcal~1300 kcal P: 30g52g75g97g \| C: 55g96g137g179g \| F: 7g12g17g22g
B	Lime Red Rice Breakfast Bowl, Coriander Cod Pieces & Guava RelishMarine Protein Refeed The plate defines three roles: carbohydrate from red rice, protein from cod pieces, and fruit or vegetables from guava. 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.	58 g dry red rice for breakfast bowl 94 g cooked cod pieces 76 g guava for relish 10 g lime 3 g coriander 4 g avocado oil 110 g dry red rice for breakfast bowl 166 g cooked cod pieces 89 g guava for relish 13.2 g lime 4 g coriander 7 g avocado oil 162 g dry red rice for breakfast bowl 248 g cooked cod pieces 102 g guava for relish 16.7 g lime 5 g coriander 9.9 g avocado oil 214 g dry red rice for breakfast bowl 324 g cooked cod pieces 116 g guava for relish 20.2 g lime 6.1 g coriander 12.8 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	Cucumber Relish with Scallion Prawns and Tamari Buckwheat PilafMarine Protein Refeed Ingredient roles are explicit: carbohydrate, buckwheat; protein, prawns; fruit or vegetables, cucumber. Tamari 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 buckwheat for pilaf 80 g cooked prawns 99 g cucumber for relish 7 g tamari 3 g scallion 4.2 g sesame oil 128 g dry buckwheat for pilaf 140 g cooked prawns 115 g cucumber for relish 9.2 g tamari 4 g scallion 7.1 g sesame oil 184 g dry buckwheat for pilaf 204 g cooked prawns 133 g cucumber for relish 11.7 g tamari 5 g scallion 10 g sesame oil 242 g dry buckwheat for pilaf 262 g cooked prawns 152 g cucumber for relish 14.1 g tamari 6.1 g scallion 12.8 g sesame oil	~405 kcal~700 kcal~1000 kcal~1300 kcal P: 30g52g75g97g \| C: 55g96g137g179g \| F: 7g12g17g22g
B	Garlic Wheat Hotpot paired with Perilla Chicken Strips, plus Mushroom SauceLean Protein Refeed This plate measures wheat for its carbohydrate portion, chicken strips for its protein portion, and mushroom for its produce portion. Garlic and Perilla 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.	72 g dry wheat for hotpot 52 g cooked chicken strips 98 g mushroom for sauce 3 g garlic 3 g perilla 3.5 g sesame oil 130 g dry wheat for hotpot 94 g cooked chicken strips 114 g mushroom for sauce 4 g garlic 4 g perilla 5.9 g sesame oil 186 g dry wheat for hotpot 146 g cooked chicken strips 132 g mushroom for sauce 5 g garlic 5 g perilla 7.9 g sesame oil 244 g dry wheat for hotpot 192 g cooked chicken strips 150 g mushroom for sauce 6.1 g garlic 6.1 g perilla 10.2 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	Pandan Soy Protein, Mango Purée & Coconut Cassava PuddingPlant Protein Refeed The quantity table separates three principal foods: cassava as the carbohydrate base, soy protein as the protein portion, and mango as the produce portion. Coconut and Pandan 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. 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.	94 g cooked cassava for pudding 32 g soy protein 90 g mango for purée 4 g coconut 3 g pandan 8.5 g cashew butter 184 g cooked cassava for pudding 56 g soy protein 105 g mango for purée 5.3 g coconut 4 g pandan 16 g cashew butter 274 g cooked cassava for pudding 82 g soy protein 121 g mango for purée 6.7 g coconut 5 g pandan 23.1 g cashew butter 366 g cooked cassava for pudding 106 g soy protein 138 g mango for purée 8.1 g coconut 6.1 g pandan 30.5 g cashew butter	~405 kcal~700 kcal~1000 kcal~1300 kcal P: 30g52g75g97g \| C: 55g96g137g179g \| F: 7g12g17g22g
B	Oregano Wheat Wrap alongside Lime Turkey Slices and Pepper SalsaLean Protein Refeed For this serving, the carbohydrate portion uses wheat; the protein portion uses turkey slices; the produce portion uses pepper. Oregano 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.	68 g dry wheat for wrap 64 g cooked turkey slices 82 g pepper for salsa 2 g oregano 10 g lime 4.1 g avocado oil 126 g dry wheat for wrap 112 g cooked turkey slices 96 g pepper for salsa 2.6 g oregano 13.2 g lime 7.1 g avocado oil 180 g dry wheat for wrap 168 g cooked turkey slices 111 g pepper for salsa 3.3 g oregano 16.7 g lime 9.9 g avocado oil 238 g dry wheat for wrap 220 g cooked turkey slices 125 g pepper for salsa 4 g oregano 20.2 g lime 12.7 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	Tamari Soba Noodle Bowl with Ginger Seitan Pieces & Daikon PicklePlant Protein Refeed Measured components: soba for carbohydrate, seitan pieces for protein, and daikon for fruit or vegetables. Tamari 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.	58 g dry soba for noodle bowl 86 g cooked seitan pieces 68 g daikon for pickle 7 g tamari 3 g ginger 4.6 g sesame oil 104 g dry soba for noodle bowl 150 g cooked seitan pieces 79 g daikon for pickle 9.2 g tamari 4 g ginger 7.8 g sesame oil 148 g dry soba for noodle bowl 218 g cooked seitan pieces 92 g daikon for pickle 11.7 g tamari 5 g ginger 11 g sesame oil 196 g dry soba for noodle bowl 280 g cooked seitan pieces 104 g daikon for pickle 14.1 g tamari 6.1 g ginger 14.3 g sesame oil	~405 kcal~700 kcal~1000 kcal~1300 kcal P: 30g52g75g97g \| C: 55g96g137g179g \| F: 7g12g17g22g
B	Garlic Pork Loin with Perilla Buckwheat Noodle Salad and Bok Choy SlawLean Protein Refeed The plate defines three roles: carbohydrate from buckwheat, protein from pork loin, and fruit or vegetables from bok choy. Perilla 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.	74 g dry buckwheat for noodle salad 62 g cooked pork loin 91 g bok choy for slaw 3 g perilla 3 g garlic 2 g sesame oil 132 g dry buckwheat for noodle salad 110 g cooked pork loin 106 g bok choy for slaw 4 g perilla 4 g garlic 2.8 g sesame oil 190 g dry buckwheat for noodle salad 166 g cooked pork loin 123 g bok choy for slaw 5 g perilla 5 g garlic 3.6 g sesame oil 248 g dry buckwheat for noodle salad 220 g cooked pork loin 139 g bok choy for slaw 6.1 g perilla 6.1 g garlic 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