protein after intense cardio

[TechBoyJK]

I know protein needs to come directly after a good weight lifting routine, but what about intense cardio? I'm trying to lose weight, and I typically run 3-4 miles, with the last mile as fast as I can so I'm totally wiped out when i'm done. Protein shake right after that? Im assuming yes, but i figured id check first.

 

[brikis98]

The most important thing is your overall diet through out the day - getting the right number of calories (you need a deficit to lose weight), the right amount of protein to build/maintain muscles, and so on. Exact timing of meals is far less important. Having said that, there is nothing wrong with getting your protein right after a workout - be it cardio or weight lifting - and there are likely some small benefits to it. Just don't make the mistake of thinking that just because you had your protein after exercise, you can eat like crap the rest of the day.