Check the research. The post-exercise ‘anabolic window’ is bro science. If you want to maximize muscle protein synthesis current recommendations are to hit 20-25g protein (google leucine threshold) 4-5xday. It
doesn’t have to be protein powder, plenty easy to do with real food and doesn’t have to be timed with a workout.
The ‘recovery shake’ for cycling is also semi-bro science. yes, the body absorbs carbs to replenish muscle glycogen more quickly immediately post-workout, but you have plenty of time. And carbs are more important than protein. The main study people cite compared carbs and carbs+protein but didn’t equalize calories. Shocker, more calories = better recovery. But you don’t have to drink it.
The OP said he lost a lot of weight and is trying not to put it back on. Why then consume food in the least satiating way? That just makes it easier to over eat over the entire day. As someone who lost a lot of weight and finds it easy to gain weight I’m going ‘real’ food all the time over shakes.