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.
I think anybody who looks at the data would argue you're not really getting a benefit at three grams per day that you aren't getting at 2 g per day you're not like the the curve is saturating you know you're hitting an asmtote of muscle protein synthesis at that point
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So, people that are doing a high level of training, whether that's endurance or strength training, resistance training, right? because endurance athletes I mean they're they're you you were battling cat um being catabolic. >> So um so that would be I think I think the evidence for more optimal you're talking about 1.6 g per kilogram body weight and then you can you can get marginal benefits above that right up to like 2 2.2 two grams per kilogram body weight.
All going above the 1.6 in this in this scenario seems to be key as well. when you you're getting up to that 2.2 2 grams per kilogram body weight per day because it does give you a little bit more edge over >> gaining muscle muscle protein synthesis in combination with resistance training.
Research shows that consuming 1.8 to 2.2 grams of protein per kilogram of body weight per day is optimal for muscle retention and growth during a calorie deficit, and going even higher may provide additional benefits.
When you start getting into a deficit, that's where I think it becomes even more important to be at that upper realm, 2.0, 2.2 grams per kilogram.
The upper confidence interval is about 2.2 grams per kilogram. So, meaning that, to really be on the safe side.
anywhere from 2.2 G per kilogram of body weight per day which would be 1 G per pound or even more you know if your goal is to gain muscle