the recommendation if you're lifting to gain strength from a number of sources is 1g to 1.5g of protein per lb of body weight. for me that's 190 to 260g/day. it's A LOT...
Actually it's 1-2g of protein per kg of weight, not lb. Unless you're on anabolic steroids or are on a protein sparing modified fast (PSMF) 1.5g of protein per lb isn't going to help you gain or retain more muscle.
Source: A week ago I read through all studies I could find on pubmed about optimal protein intake for muscle gain.
this is where i got my data - http://examine.com/faq/how-much-protein-do-i-need-every-day.... - and you're right. I aim for 200g/day which for me is 2g/kg and probably a bit more than i need. I've noticed if i work out and eat much less than that i don't recover as well.
It's 1g per lb of lean weight. That would be for a beginner, trained athletes aren't going to be putting on so much muscle so won't need so much protein.
there is no disadvantage to consuming too much protein.
Uh... there are many sources that cite problems with eating too much protein. Dehydration, kidney stress, calcium deficiency, heart disease, and other side-effects of increased fat or cholesterol levels of foods with large amounts of protein.
None of those links actually cite a disadvantage. In fact from the second:
"Finally, the authors reiterate that even if you consume “unnecessarily high protein intakes” like 1.3 grams per pound of body weight per day, this still isn’t a risk to your kidneys unless you already had kidney disease."
Another important question is whether the ratio is against total or lean body weight? If you've got a lot of fat, you may be over-calculating your protein needs.
Eating too much protein may or may not hurt. Some say excess protein taxes the kidneys (which filter it out into your piss). Some say your body ends up converting it to fat. (http://www.bodybuilding.com/fun/maki1.htm)
Also following recommendations from people who's goal it is to look like Lou Ferrigno may not make sense for most people.
