I think that 45 mins to an hour of cardio is too much after your workout but if that is what works for you. I also agree with HUM, bring a PWO shake with you to the gym and either drink it after your all done or sip it while doing cardio. One thing you may want to do is take some BCAA before cardio and just drink your shake after everything but waiting 1 1/2 hours is too long that should be your PPWO meal.