I was in a similar situation as you. I am 6' and at heaviest was ~230. Now down to about 190 but have added a lot of muscle and waist size is pretty much where I need it to be. So take my opinion for what it's worth.
For the amount of exercising you do you should get about 150-200 g of protein per day. Eggs, grass fed (if possible) meats etc. Protein shakes are fine to replace if in a pinch but try to stick with natural choices if possible. Make sure you stay away from high carb shakes however.
I'll keep the response specific to what you asked but let me know if you want more info on what works for me.