lmao @ the person linking bodybuilding.com and saying "nah, son".
"don't be afraid to get huge"? you mean fat and puffy as we in the SnC industry call it "PMS" puffy muscle syndrome. that's not strength nor is it healthy, bro.
hemp protein is very healthy, moreso than whey. 70% pea + 30% rice = most bioavailable protein out there bar none... ExRx.net • View topic - The Protein Debate
that's what you should be reading, written by PhDs not some meathead who thinks overwhelming amounts of protein are somehow healthy...
The closest any study has come to measuring something like this is a study by Tarnopolsky et al in 1992 (J. Appl. Physiol. 93(5): 1986, 1995) in which he showed that despite an estimated protein intake to maintain nitrogen balance being somewhere around 1.7 g protein/kg/d but that the synthetic of ALL body proteins (including muscle) was maximal at a protein intake of 1.4 g protein/kg/d, with no further increase up to 2.4 g protein/kg/d! It did appear that the RDA for protein was not sufficient to maximize the synthetic rate of body proteins. Hence, faced with these data I am not sure that one can argue that a protein intake of more than 1.4 g protein/kg/d is necessary or even beneficial for protein requiring process.
I've about 100+ studies being a "student of the game" that demonstrate that anything over 9 grams of AAs after working out serves NO RECOVERY PURPOSES...
as far as that goes I am 160 with 5.6 percent body fat and have done countless endurance obstacle course races and triathlons...as any CSCS will tell you "athletics > aesthetics"
case in point
further education could be found here. Steve Maxwell > you. http://www.maxwellsc.com/blog.cfm?blogID=95
In one study, there was a marked effect from only about 100 calories of total intake. A recent study in the American Journal of Physiology, Endocrinology & Metabolism involved a small post-exercise meal (10 g protein, 8 g carbohydrate, 3 g fat) either immediately (EARLY) or 3 hours (LATE) after 60 min of moderate-intensity exercise. The "EARLY" group showed nearly triple the rate of energy utilization and protein synthesis, resulting in significantly greater muscle gains. Interestingly, though essential amino acids were taken up by the muscles in the "EARLY" group, they were actually released from muscle in the "LATE" group (this implies muscle loss in the group that waited 3 hours before eating).
you do realize that's from even more PhDs?