What you eat after cardio and after a weight training workouts are not always one in the same. Weight training is aimed towards muscle gain, while cardio is mostly used for fat loss.
Weight training We deplete our muscles of glycogen, and break down muscle tissue. (that’s why your sore and tired after) The goal is to make your muscles grow back bigger and stronger. Eating carbohydrates and protein post workout can replenish muscle glycogen stores (energy) and start rebuilding muscle.
Cardio- You’re usually looking for maximum fat loss, so you’ll want different nutrition after a cardio session. You will want a 100-200 calorie snack consisting of a lean protein source and a quick digesting carbohydrate source. A great example is greek yogurt with fruit. The carbohydrates will help your body to digest and use the protein source that you have consumed and repair your muscles
If you are in pure fat loss mode, it would be beneficial to have a carb-less meal after cardio. A protein shake with some essential fatty acids will keep the fat burning machine churning, while at the same time provide protein and essential fats to start rebuilding muscle.
For optimal results you’ll want to eat within 45 minutes of finishing your workout!!