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.
the value that he threw out was 1.6 grams per kilogram of body weight being the lower end of the range up to I believe is it was as high as 2.4 maybe even as high as 2.7 yep grams of protein per kilogram of body weight per day
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Bookmarking — the dossier-vs-overview split is the right call. Most of the time I want overview; sometimes I want receipts.
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The more uh appropriate recommendations so for endurance training uh 1.2 to 1.6 grams per kilogram a day. If you're doing strength power hypertrophy you're in the 1.6 to 2.2 kg a day.