I'm a college discus thrower so I need to be strong and do weight training. I also need to maintain a healthy, toned body for throwing and also for me personally. I'm concerned about loosing muscle when I do cardio. I heard from a nutritionist you need 25 grams of protein and 50-100 grams of quality carbs within 30 mins. of the weight training workout.

I lift in the morning. Then I have regular throws practice around 2:00. I'd usually be doing cardio after dinner and about 7:00-8:00 in the evening. Will the cardio take away from the weight lifting I did earlier in the day and what should I do with food to prevent muscle loss? Would the 25 grams of protein/ 50-100 grams of carbs apply to after the cardio too? I have the weight training, throws practice, and cardio spread out throughout the day so I'm hoping it'll allow proper time for recovery and minimize muscle loss. Any suggestions for my workout plan? Thank you.