Welcome to After Class
Rules of Thumb

Post-Workout Timing — Rule of Thumb

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IN THIS LESSON

☀️ If You Work Out in the Morning

Your goal post-workout: Replenish + Rebuild + Rehydrate.
You’ve just fasted overnight, so your body is primed to absorb nutrients.

  • Eat within 30–60 minutes after class.
     ⏱ This is your body’s “golden window” to rebuild muscle, stabilize blood sugar, and reset cortisol.

  • Focus on:
     • Lean protein (repair)
    • Complex carbs (refuel)
    • Healthy fats (sustain)
    • Minerals + hydration (restore)

Example Meals (250–450 cal):

  1. Eggs with spinach, avocado + sweet potato hash

  2. Smoothie with protein powder, banana, oats + chia

  3. Salmon with rice and greens

  4. Greek yogurt parfait with berries + hemp seeds

  5. Protein pancakes with almond butter

  6. Turkey omelet with veggies + feta

  7. Quinoa bowl with kale + olive oil drizzle

  8. Bone broth with rice noodles + mushrooms

  9. Oatmeal with ghee + walnuts + cinnamon

  10. Chicken + rice + broccoli

Avoid waiting longer than 90 minutes to eat! It can increase fatigue and cravings later.

Morning recovery isn’t about earning food.

It’s about refueling your fire so your energy stays feminine, not frantic

🌙 If You Work Out in the Afternoon/Evening

Your goal: Recover + Regulate + Relax.
 You’ve already had a long day; your post-class meal should bring your nervous system down, not spike it back up.

  • Eat within 45–75 minutes after class.
     ⏱ You still need protein and carbs, but keep portions lighter to protect sleep quality.

  • Focus on:
     • Protein (muscle repair)
    • Easy-to-digest carbs (glycogen restoration)
    • Magnesium + calming herbs (nervous system reset)
    • Warm, cooked foods (support digestion)

  • Avoid:
     • Heavy, greasy foods or excess caffeine after 3 PM
    • Eating less than 30 minutes before bed — allow 2–3 hrs to digest

Example Meals (250–400 cal):

  1. Shrimp + quinoa bowl + roasted veggies

  2. Lentil soup with olive oil drizzle

  3. Salmon + sweet potato + spinach

  4. Chicken + brown rice + steamed broccoli

  5. Tofu or tempeh stir-fry with ginger and sesame oil

  6. Baked cod + kale + avocado

  7. Turkey chili with avocado and herbs

  8. Bone broth with noodles, greens + egg

  9. Protein smoothie with almond milk + flax + berries (if short on time)

  10. Rice bowl with veggies + miso dressing

Evening recovery is not just about feeding muscles.

It’s about feeding calm.
Eat to help your body exhale.