If I am trying to lose weight then no. Nothing post work out.

The golden hour post work out, refers to getting the best anabolic work out you can. So if you are trying to stack muscle for the cross-fit games then you would want food after. If you have nothing but clear fluids and electrolytes, then the body will re-suply the muscle cells from what is available.

I use protein shakes when I don't have time to eat, but because of my level of training I am likely to use my own muscles to feed the body. At the moment with the amount of fat I am carrying thats not a problem :-).

There is one caveat to that advice. If you are the kind of body that is starving post work out, then eat something. And something that is fatty and protein will be great.

I don't think it is possible to be on an induction program and get to little protein unless you are eating butter and lard for your dinner :-) (which I am guessing you are not LOL).