Do you guys adhere to the 1 - 1.5g of protein per lb of body weight rule? I read an article recently that debunked that 'myth,' saying that after ~0.76g per pound, there's no real discernible benefit to consuming more. It was backed up by countless scientific studies, too.
If true, that definitely helps with easing that protein anxiety I get at the end of the night.
0.75-1.2 per pound of bodyweight seems to be the range that is supported by scientific studies.
If you're lean, your protein intake should be on the higher end of the range to spare muscle mass. The same goes if you are cutting weight by a calorie deficit. The bigger the deficit, the more protein you need to not lose muscle mass. By lean, I mean about sub 10% bodyfat.
If you're not that lean, or even fat, you will do well with the lower end of the range. The same goes if you're trying to put on weight by a calorie surplus. A calorie surplus dradtically lowers the need for protein and its the total amount over the course of the full day that matters, not that you get very much protein in every single meal. By not as lean, I mean about 12% bodyfat and above.
Several studies have also shown that the muscle protein synthesis (muscle building effect from eating protein) tops out at 30g of protein in a single meal. Any more protein than that consumed in the meal will not lead to more muscle building at that specific time. More protein in the meal (over 30g) will however slow down the muscle protwin breakdown (the ongoing process of the breakdown of the muscles).
So in short term, fewer meals with enough protein will turn up the muscle building process more times during the day than eating few very protein heavy meals. They will both spare just as much existing muscle mass if the total protein intake is the same in both options. The effects have not been studied long term and its practical implications are therefore unknown.
IIRC, people in PEDs can get higher muscle protein synthesis than natural people, so they can benefit from a higher protein intake.
PEDs also extend the time of muscle protein synthesis effect. For naturals, the MPS returns to baseline level after 24-48 hours, so you can train the same muscle and stimaute new growth after that. For enhanced lifter, MPS can be turned up for a whole week, and thus they only "need" to train a muscle once a week to grow well. In my opinion, you should not take training and nutrition advice from pro bodybuilders and other people that are obviously enhanced if you are natural, as their situatuon is drastically different from yours.