The correct answer is it depends (on you). The typical baseline is 1g/lb/bw. Don't just titrate up to this, though. A lot of people--myself included--need a BIG increase in protein to move the needle up. Once you're on the move, then you adjust downward.
I'm a lot less concerned with what some skinny researcher who synthesizes studies says than what has worked for me. Be your own experiment. Aim for 1.5g/lb/bw and titrate downward.
The whey-casein thing is also overstated IMO. If you're not getting your protein, shoot some whey and move on.
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Last edited by Gant Grimes; 08-12-2010 at 02:05 PM.