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	Spinach Salad with Wasabi Prawns and Yuzu Buckwheat PorridgeMarine Protein Refeed Ingredient roles are explicit: carbohydrate, buckwheat; protein, prawns; fruit or vegetables, spinach. Yuzu 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.	70 g dry buckwheat for porridge 76 g cooked prawns 81 g spinach for salad 10 g yuzu 3 g wasabi 4 g sesame oil 126 g dry buckwheat for porridge 136 g cooked prawns 94 g spinach for salad 13.2 g yuzu 4 g wasabi 6.9 g sesame oil 182 g dry buckwheat for porridge 200 g cooked prawns 109 g spinach for salad 16.7 g yuzu 5 g wasabi 9.7 g sesame oil 240 g dry buckwheat for porridge 258 g cooked prawns 124 g spinach for salad 20.2 g yuzu 6.1 g wasabi 12.5 g sesame oil	~405 kcal~700 kcal~1000 kcal~1300 kcal P: 30g52g75g97g \| C: 55g96g137g179g \| F: 7g12g17g22g
B	Garlic Sticky-Rice Cake Stack paired with Gochujang Cod Pieces, plus Carrot RelishMarine Protein Refeed This plate measures sticky rice for its carbohydrate portion, cod pieces for its protein portion, and carrot for its produce portion. Garlic and Gochujang 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.	54 g dry sticky rice for rice-cake stack 100 g cooked cod pieces 84 g carrot for relish 3 g garlic 7 g gochujang 5.5 g sesame oil 104 g dry sticky rice for rice-cake stack 176 g cooked cod pieces 98 g carrot for relish 4 g garlic 9.2 g gochujang 9.6 g sesame oil 152 g dry sticky rice for rice-cake stack 260 g cooked cod pieces 113 g carrot for relish 5 g garlic 11.7 g gochujang 13.5 g sesame oil 200 g dry sticky rice for rice-cake stack 340 g cooked cod pieces 129 g carrot for relish 6.1 g garlic 14.1 g gochujang 17.5 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 Seitan Pieces, Pineapple Salsa & Galangal Rice Noodle SoupPlant Protein Refeed The quantity table separates three principal foods: rice noodles as the carbohydrate base, seitan pieces as the protein portion, and pineapple as the produce portion. Galangal 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.	38 g dry rice noodle for soup 114 g cooked seitan pieces 71 g pineapple for salsa 3 g galangal 10 g lime 4.4 g sesame oil 74 g dry rice noodle for soup 196 g cooked seitan pieces 83 g pineapple for salsa 4 g galangal 13.2 g lime 7.5 g sesame oil 110 g dry rice noodle for soup 282 g cooked seitan pieces 96 g pineapple for salsa 5 g galangal 16.7 g lime 10.5 g sesame oil 148 g dry rice noodle for soup 364 g cooked seitan pieces 109 g pineapple for salsa 6.1 g galangal 20.2 g lime 13.7 g sesame oil	~405 kcal~700 kcal~1000 kcal~1300 kcal P: 30g52g75g97g \| C: 55g96g137g179g \| F: 7g12g17g22g
B	Achiote Maize Tostada alongside Tomatillo Pork Loin and Pepper SalsaLean Protein Refeed For this serving, the carbohydrate portion uses maize; the protein portion uses pork loin; the produce portion uses pepper. Achiote and Tomatillo 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.	68 g dry maize for tostada 78 g cooked pork loin 65 g pepper for salsa 2 g achiote 10 g tomatillo 124 g dry maize for tostada 136 g cooked pork loin 76 g pepper for salsa 2.6 g achiote 13.2 g tomatillo 178 g dry maize for tostada 204 g cooked pork loin 88 g pepper for salsa 3.3 g achiote 16.7 g tomatillo 232 g dry maize for tostada 266 g cooked pork loin 99 g pepper for salsa 4 g achiote 20.2 g tomatillo	~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 Buckwheat Pudding with Yuzu Pea Protein & Banana PuréePlant Protein Refeed Measured components: buckwheat for carbohydrate, pea protein for protein, and banana for fruit or vegetables. Ginger and Yuzu are weighed separately at culinary doses rather than hidden in a composite quantity. A calculated amount of black sesame paste 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.	38 g dry buckwheat for pudding 28 g pea protein 99 g banana for purée 3 g ginger 10 g yuzu 7.9 g black sesame paste 86 g dry buckwheat for pudding 46 g pea protein 115 g banana for purée 4 g ginger 13.2 g yuzu 12.7 g black sesame paste 134 g dry buckwheat for pudding 66 g pea protein 133 g banana for purée 5 g ginger 16.7 g yuzu 17.3 g black sesame paste 182 g dry buckwheat for pudding 84 g pea protein 152 g banana for purée 6.1 g ginger 20.2 g yuzu 22.1 g black sesame paste	~405 kcal~700 kcal~1000 kcal~1300 kcal P: 30g52g75g97g \| C: 55g96g137g179g \| F: 7g12g17g22g
B	Sesame Cod Pieces with Doenjang Buckwheat Noodle Salad and Snow Pea SaladMarine Protein Refeed The plate defines three roles: carbohydrate from buckwheat, protein from cod pieces, and fruit or vegetables from snow pea. Doenjang and Sesame are weighed separately at culinary doses rather than hidden in a composite quantity. A calculated amount of rice-bran 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 buckwheat for noodle salad 68 g cooked cod pieces 71 g snow pea for salad 7 g doenjang 4 g sesame 2 g rice-bran oil 124 g dry buckwheat for noodle salad 124 g cooked cod pieces 83 g snow pea for salad 9.2 g doenjang 5.3 g sesame 3.4 g rice-bran oil 180 g dry buckwheat for noodle salad 188 g cooked cod pieces 96 g snow pea for salad 11.7 g doenjang 6.7 g sesame 5.1 g rice-bran oil 236 g dry buckwheat for noodle salad 248 g cooked cod pieces 109 g snow pea for salad 14.1 g doenjang 8.1 g sesame 6.9 g rice-bran 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	Thai Basil Jasmine Rice Pilaf: Lemongrass Turkey Slices with Pineapple SalsaLean Protein Refeed Ingredient roles are explicit: carbohydrate, jasmine rice; protein, turkey slices; fruit or vegetables, pineapple. Thai Basil and Lemongrass 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.	54 g dry jasmine rice for pilaf 88 g cooked turkey slices 93 g pineapple for salsa 3 g thai basil 3 g lemongrass 4.7 g sesame oil 102 g dry jasmine rice for pilaf 152 g cooked turkey slices 108 g pineapple for salsa 4 g thai basil 4 g lemongrass 8.1 g sesame oil 152 g dry jasmine rice for pilaf 220 g cooked turkey slices 125 g pineapple for salsa 5 g thai basil 5 g lemongrass 11.4 g sesame oil 202 g dry jasmine rice for pilaf 282 g cooked turkey slices 142 g pineapple for salsa 6.1 g thai basil 6.1 g lemongrass 14.7 g sesame oil	~405 kcal~700 kcal~1000 kcal~1300 kcal P: 30g52g75g97g \| C: 55g96g137g179g \| F: 7g12g17g22g
B	Lime Red Rice Bowl, Coriander Pork Loin & Yuca PuréeLean Protein Refeed This plate measures red rice for its carbohydrate portion, pork loin for its protein portion, and yuca for its produce portion. 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.	44 g dry red rice for bowl 88 g cooked pork loin 55 g yuca for purée 10 g lime 3 g coriander 2.2 g avocado oil 94 g dry red rice for bowl 152 g cooked pork loin 64 g yuca for purée 13.2 g lime 4 g coriander 3.3 g avocado oil 144 g dry red rice for bowl 222 g cooked pork loin 74 g yuca for purée 16.7 g lime 5 g coriander 4.2 g avocado oil 194 g dry red rice for bowl 290 g cooked pork loin 84 g yuca for purée 20.2 g lime 6.1 g coriander 5.2 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