I get a standard 2:1 car/protein PWO after any lifting session, but is it beneficial for the same type of PWO after a longer cardio workout?
That's a good question. I've been wondering that myself. In my case, I'm trying to gain weight yet keep fat to a reasonable level (under10%).
I differ from most here on this issue. I feel if your daily protein rerquirements are being met, it is much more vital to use your PWO time to flush yourself with carbs than even worry about protein.
My PWO's are more in the 4 or even 5:1 ratio. It's just a carb 'freebie' Use it to your advantage. Get your protein in 1-2 hours before you exercise. Pound the carbs immediately post (up to 1-1.5 hours later). Then eat a good mix of protein and healthy carbs after that.