I consumed 130-160g of protein every day from primarily whole food sources.
Protein is an unquestionably critical precursor for protein synthesis and increasing muscle mass. A commonly accepted intake recommendation is 1 gram per pound of lean body mass. Based on my understanding, beyond some intake threshold, protein’s efficacy specific to protein synthesis decreases because the body cannot use it in its repair process, but its caloric content still counts as energy in. I also learned one other interesting thing about protein: the energy required to digest and metabolize it equates to around 20% of its energy content, which is 10-15% more than carbohydrates and about 15-17% more than fat. So if one gram of protein contains four calories, something like .8 calories are required to break it down, meaning that the body “sees” only 3.2 calories of that initial four.
The reason why I preferred to obtain protein primarily from whole foods (like eggs and the flesh of animals) is because I find that both whey and casein spike insulin levels more strongly than whole sources. The insulinogenic effect of protein powders became blatantly apparent to me if I used it to come off a period of fasting. Although virtually anything eaten after a fast (except maybe for pure fat) creates an insulin response, I found that whey and casein spiked it like almost nothing else.