Ingested protein dose response of muscle and albumin protein synthesis after resistance exercise in young men. Am J Clin Nutr. 2009.
A moderate serving of high-quality protein maximally stimulates skeletal muscle protein synthesis in young and elderly subjects. Journal of the American Dietetic Association, 2009.
Much has been made of these two studies this year. Basically they recommend that 20-30g is all that is needed in a single sitting to maximally stimulate muscle protein synthesis. Im always asked howmuch protein should I consume the best answer I can give is "it depends" or usually 30-40g per meal or 1.4-1.8 grams per kg of BW. People worry to much about much they should take, the confusing messages from the supplement industry does'nt help either. Are you going to believe a press release with stupid graphs or studies.
Alot of flak is given to the supplement industry marketing and hype machine that ineffect they're trying to make gym rats and athletes protein obsessed even to the point of trying to make you feel "protein" guilt for not having eaten enough. The supplement industry itself is a big enough issue to warrant an entire article.
Hell back when I started training I remember getting anxious if I thought I was'nt getting enough protein. But thats not to say protein does'nt have an effect, it does to deny that would be fucking stupid. Insert research I can't be arsed to cite but read anything by John Berardi, Lyle McDonald, Anita Bean. Problem is I can see vegetarians and anti-protein advocates (ouch my kidney types, yes they do bloody exsist) jumping all over this research as a valid reason to consume less protein. I can see them now tell me all I need is legumes or 500ml serving of milk for my PWO nutrition (Don't get me started on milk). Thing is protein plays a huge role in a number of other bodily function. Metabolic function, Immune function, increased IGF-1, positive nitrogen balance, improved body comp due to increased protein consumption and reduced carbs. Anothering thing is research looks at "what is bare minimum" we can get away with the same is true of weight lifting 8-12 reps ACSM anyone?
"Do eight to 10 strength-training exercises, eight to 12 repetitions of each exercise twice a week."
This is not optimal its what is neccisary be it muscle synthesis or muscular response to resistance training, keep this in mind when reading research.
Point is protein has benefits beyond muscle synthesis. Why limit it to the bare minimum?
You can read the studies here
