Strong evidence

Protein intakes beyond roughly 1.6 g per kg of bodyweight per day don't add further to training-induced gains in lean mass.

In practice

For an 80 kg person that's about 130 g a day. Getting there matters far more than what you eat it as or when. Beyond it, more protein is not doing what the tub says it is.

What it doesn't say

It's a population average with wide individual variation, derived largely from supplementation trials in healthy adults. Older adults may need more, and the benefit of supplementing at all shrinks if you already eat enough.

Source

• Morton RW, Murphy KT, McKellar SR, Schoenfeld BJ, Henselmans M, Helms E, Aragon AA, Devries MC, Banfield L, Krieger JW, Phillips SM (2018). A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. British Journal of Sports Medicine, 52(6):376–384. doi.org/10.1136/bjsports-2017-097608