Jacek Wieczorek

This concise post nearly matches current scientific consensus word for word. The 1.6-2.2 g/kg/day range corresponds exactly to the plateau identified by the reference meta-analysis (Morton et al. 2018: plateau at 1.62 g/kg/day, 95% CI up to 2.2), and lines up with the International Society of Sports Nutrition's official position (2017), which recommends 1.4-2.0 g/kg/day to build and maintain muscle in exercising individuals. The "positive nitrogen balance" and amino-acid-repair framing is standard, mechanistically well-established language. The advice to spread protein across the day is also consistent with the literature, though its real-world impact is more marginal (a few percent) than the phrasing implies — total daily intake remains the dominant factor, with distribution acting as a minor refinement. Overall, this is one of the most accurate posts in the whole batch relative to the research.