This post is to distill my previous thoughts and posts on Protein.
Overfeeding Protein does not lead to weight gain (Too Much Protein?).
Leucine is an important component of Protein which is key to Muscle Protein Synthesis. It takes 3 grams of Leucine to achieve Muscle Protein Synthesis. It takes around 30g of protein to get 3g of Leucine. That’s around 4 ozs of lean chicken for instance (Protein Guru).
Protein should be eaten first (before vegetables, etc). Protein should be spread out by at least three hours between meals. (Protein Gurus).
That is the basis for my own strategy.