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	Garlic Maize Arepa, Lime Cod Pieces & Tomato SalsaMarine Protein Refeed The plate defines three roles: carbohydrate from maize, protein from cod pieces, and fruit or vegetables from tomato. Garlic 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 maize for arepa 100 g cooked cod pieces 68 g tomato for salsa 3 g garlic 10 g lime 3.3 g avocado oil 122 g dry maize for arepa 174 g cooked cod pieces 79 g tomato for salsa 4 g garlic 13.2 g lime 5.5 g avocado oil 176 g dry maize for arepa 252 g cooked cod pieces 92 g tomato for salsa 5 g garlic 16.7 g lime 7.7 g avocado oil 230 g dry maize for arepa 326 g cooked cod pieces 104 g tomato for salsa 6.1 g garlic 20.2 g lime 9.9 g avocado oil	~405 kcal~700 kcal~1000 kcal~1300 kcal P: 30g52g75g97g \| C: 55g96g137g179g \| F: 7g12g17g22g
B	Cabbage Slaw with Ponzu Tuna Flakes and Scallion Buckwheat PorridgeMarine Protein Refeed Ingredient roles are explicit: carbohydrate, buckwheat; protein, tuna flakes; fruit or vegetables, cabbage. Scallion 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 porridge 60 g cooked tuna flakes 95 g cabbage for slaw 3 g scallion 7 g ponzu 3.9 g sesame oil 128 g dry buckwheat for porridge 106 g cooked tuna flakes 111 g cabbage for slaw 4 g scallion 9.2 g ponzu 6.5 g sesame oil 184 g dry buckwheat for porridge 158 g cooked tuna flakes 128 g cabbage for slaw 5 g scallion 11.7 g ponzu 9 g sesame oil 240 g dry buckwheat for porridge 208 g cooked tuna flakes 145 g cabbage for slaw 6.1 g scallion 14.1 g ponzu 11.6 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	Garlic Buckwheat Noodle Salad paired with Doenjang Lean Beef Strips, plus Broccoli SaladLean Protein Refeed This plate measures buckwheat for its carbohydrate portion, lean beef strips for its protein portion, and broccoli for its produce portion. Garlic and Doenjang 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.	66 g dry buckwheat for noodle salad 70 g cooked lean beef strips 88 g broccoli for salad 3 g garlic 7 g doenjang 120 g dry buckwheat for noodle salad 124 g cooked lean beef strips 103 g broccoli for salad 4 g garlic 9.2 g doenjang 176 g dry buckwheat for noodle salad 182 g cooked lean beef strips 119 g broccoli for salad 5 g garlic 11.7 g doenjang 232 g dry buckwheat for noodle salad 234 g cooked lean beef strips 135 g broccoli for salad 6.1 g garlic 14.1 g doenjang	~405 kcal~700 kcal~1000 kcal~1300 kcal P: 30g52g75g97g \| C: 55g96g137g179g \| F: 7g12g17g22g
B	Ginger Seitan Pieces, Cabbage Slaw & Thai Basil Rice-Paper WrapPlant Protein Refeed The quantity table separates three principal foods: rice-paper as the carbohydrate base, seitan pieces as the protein portion, and cabbage as the produce portion. Thai Basil 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.	48 g dry rice-paper for wrap 100 g cooked seitan pieces 82 g cabbage for slaw 3 g thai basil 3 g ginger 4.6 g sesame oil 88 g dry rice-paper for wrap 176 g cooked seitan pieces 96 g cabbage for slaw 4 g thai basil 4 g ginger 7.9 g sesame oil 124 g dry rice-paper for wrap 262 g cooked seitan pieces 111 g cabbage for slaw 5 g thai basil 5 g ginger 11 g sesame oil 164 g dry rice-paper for wrap 344 g cooked seitan pieces 125 g cabbage for slaw 6.1 g thai basil 6.1 g ginger 14.1 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	Cranberry Maize Atole alongside Lime Pea Protein and Apple CompotePlant Protein Refeed For this serving, the carbohydrate portion uses maize; the protein portion uses pea protein; the produce portion uses apple. Cranberry and Lime 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. 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.	46 g dry maize for atole 30 g pea protein 93 g apple for compote 4 g cranberry 10 g lime 6.8 g peanut butter 94 g dry maize for atole 50 g pea protein 108 g apple for compote 5.3 g cranberry 13.2 g lime 10.9 g peanut butter 140 g dry maize for atole 72 g pea protein 125 g apple for compote 6.7 g cranberry 16.7 g lime 14.9 g peanut butter 190 g dry maize for atole 94 g pea protein 142 g apple for compote 8.1 g cranberry 20.2 g lime 18.6 g peanut butter	~405 kcal~700 kcal~1000 kcal~1300 kcal P: 30g52g75g97g \| C: 55g96g137g179g \| F: 7g12g17g22g
B	Shiso Buckwheat Noodle Salad with Ginger Prawns & Watercress SaladMarine Protein Refeed Measured components: buckwheat for carbohydrate, prawns for protein, and watercress for fruit or vegetables. Shiso 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.	76 g dry buckwheat for noodle salad 66 g cooked prawns 89 g watercress for salad 3 g shiso 3 g ginger 4.1 g sesame oil 134 g dry buckwheat for noodle salad 120 g cooked prawns 104 g watercress for salad 4 g shiso 4 g ginger 6.9 g sesame oil 192 g dry buckwheat for noodle salad 184 g cooked prawns 120 g watercress for salad 5 g shiso 5 g ginger 9.7 g sesame oil 250 g dry buckwheat for noodle salad 242 g cooked prawns 136 g watercress for salad 6.1 g shiso 6.1 g ginger 12.5 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	Perilla Lean Beef Strips with Kimchi Wheat Hotpot and Broccoli SaladLean Protein Refeed The plate defines three roles: carbohydrate from wheat, protein from lean beef strips, and fruit or vegetables from broccoli. Kimchi 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.	68 g dry wheat for hotpot 74 g cooked lean beef strips 95 g broccoli for salad 15 g kimchi 3 g perilla 2 g sesame oil 124 g dry wheat for hotpot 130 g cooked lean beef strips 111 g broccoli for salad 20 g kimchi 4 g perilla 2.7 g sesame oil 180 g dry wheat for hotpot 190 g cooked lean beef strips 128 g broccoli for salad 25 g kimchi 5 g perilla 3.6 g sesame oil 236 g dry wheat for hotpot 246 g cooked lean beef strips 145 g broccoli for salad 30 g kimchi 6.1 g perilla 4.7 g sesame oil	~405 kcal~700 kcal~1000 kcal~1300 kcal P: 30g52g75g97g \| C: 55g96g137g179g \| F: 7g12g17g22g
B	Turmeric Sticky Rice Plate: Sambal Seitan Pieces with Cabbage SlawPlant Protein Refeed Ingredient roles are explicit: carbohydrate, sticky rice; protein, seitan pieces; fruit or vegetables, cabbage. Turmeric 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.	46 g dry sticky rice for plate 98 g cooked seitan pieces 84 g cabbage for slaw 2 g turmeric 7 g sambal 4.6 g sesame oil 86 g dry sticky rice for plate 174 g cooked seitan pieces 98 g cabbage for slaw 2.6 g turmeric 9.2 g sambal 7.8 g sesame oil 122 g dry sticky rice for plate 258 g cooked seitan pieces 113 g cabbage for slaw 3.3 g turmeric 11.7 g sambal 10.8 g sesame oil 160 g dry sticky rice for plate 336 g cooked seitan pieces 129 g cabbage for slaw 4 g turmeric 14.1 g sambal 14 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