Protein shakes are used by athletes who want to improve their performance but also by people who want to lose weight or supplement their diet. Protein is seen as a vital element for skin, bones and especially muscles.
Some experts believe that protein should be consumed either 20 minutes or one hour after the end of exercise. Nutritionists claim that the synthesis of muscle proteins lasts at least 24 hours. In fact, a 2012 study from McMaster University showed that muscle protein synthesis can continue for 24 to 48 hours after training. The effect is greater immediately after exercise and diminishes over time, but it is certainly not something that disappears after an hour.
Depending on how rich a meal is, amino acids, glucose, and insulin levels in the blood reach maximum levels one to three hours after consumption. After that, it takes 3-6 hours for the level of these substances to return to their original value.
It’s best to eat a high-protein meal within 1 or 2 hours of training to see the benefits.
If the program does not allow food before training or you intend to do so so as not to damage the stomach, you must make sure that, with the end of the exercises, you will eat the meal.
In conclusion, shakes have potential benefits, but they are not healthy supplements for everyone.