@adm0629, I stick to the same thing after every workout, my awesome recovery shake and water. Sometimes a beer gets thrown in there, but only if the workout is in the evening. Don’t worry, I don’t knock back a beer after my 6 AM run…too often. A lot of it is like Andrea said, intensity and duration dependent. For example, I rode today for just under 2 hours with a TSS of 86. I had a few seconds of intensity, but it was more of a recovery ride. I was hungry after the ride, but that was because I really didn’t eat much before. I had my shake, took a quick shower, and then ate two eggs and a piece of toast. That’s a pretty normal breakfast, not one I would associate with a hard workout. Other days, like an intense 3-hour ride and 15K run, I’ll eat 10 pancakes after I finish…with blueberries of course. Have to keep it healthy.
As for TSS, it’s just another number. My ride today was 86 TSS but over 2 hours. Had I done an 86 TSS ride in an hour, I may have felt the need to eat some more carbs right after finishing, as I would have been using my energy a little different. I am also not doing anything hard tomorrow, so I did not feel the need to load back up in preparation.
The big takeaway is that it is highly personal based on what you did and what you plan to do the next day. I can’t comment on menstrual cycle effects things, so I’ll just leave that to Andrea and @Coach_Theia. Also, the cumulative effect of the recent days and weeks may mean that you have to eat more, even after an easy workout than you might think. So, just keep monitoring it, and see how you feel. If you lack energy and are getting proper rest, you may need to up the calories a bit. If you feel fine and have no issues in future workouts, then you are probably doing it right.