The evidence is convergent. Multiple independent sources reach the same conclusion, the underlying mechanism is well-characterized, and even the field's most cautious voices treat it as worth doing.
what we have learned sort of with the study of Lucine and initiation factors and all of that is that if you give an enriched source of essential amino acids more protein uh you can actually make the adult look just like the 16-year-old
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40 grams of protein ingestion of 40 grams of protein does not result in Greater muscle protein synthesis rates than 20 grams of protein
if he gave 20 gram of essential amino acids there was no significant further increase over the next few hours
the older studies there are there's two basically two dose response studies that show in healthy young people um at rest or after exercise 20 grams maximizes muscle protein synthesis for somewhere between uh 4 to 6 hours after the meal
if you give young healthy people about 20 grams of a high quality protein you see a maximum stimulation of muscle protein synthesis