You Don’t Need To Drink a Protein Shake Immediately After Your Last Rep!
But that doesn’t mean you shouldn’t have a post-workout meal.
Can you have a post-workout shake?
Yes, but there is no magic in having it right after a session. That is just a marketing ploy by supplement companies.
But…
You should eat within an hour after training, if possible.
After a workout is a perfect time to refuel and rehydrate the body.
A post-workout meal will help rebuild and repair muscle and prepare you for your next training session.
What should the meal include?

The amount needed is based on each individual but shooting for 20-30 grams is a good start.

Everyone is different but a good goal is to consume between .5 grams – 1.5 grams per kilogram of body weight.

Again, this can be an actual meal or snack, like a bowl of Greek yogurt and some fruit.
Or, it can be a protein shake with protein powder, oats, and fruit.
You don’t need to eat right after your last rep, but you do need to get your postworkout nutrition down if you want to perform at your best and live optimally.
What is your favorite post-workout meal?