How Much Protein Do You Actually Need? The Evidence
1.6 to 2.2 grams per kilo is the range almost every meta-analysis converges on. Above that, returns go to zero but your grocery bill doesn't.
Protein
Whey vs Casein vs Plant Protein: The Differences That Actually Matter
At 40 grams, all three proteins hit the leucine threshold for muscle protein synthesis. The differences shrink significantly at adequate doses.
Protein Timing: Does It Actually Matter or Is Total Daily Intake All That Counts?
The anabolic window isn't 30 minutes — it's closer to 24 hours. Total daily protein does the heavy lifting; distribution is a minor lever.