RE: after cardio????
Well said Y.I.B. Definitely need replenishment after cardio - whey with some form of carbs. You chose simple carbs as the source, but you could also do complex carbs as an alternative. The only difference with long-duration cardio and HIIT or weights is pre-workout IMO. Your body should be in a depleted state for long-duration cardio, as opposed to HIIT/Weights, where you need some carbs in you.