A moderate serving of high-quality protein maximally stimulates skeletal muscle protein synthesis in young and elderly subjects

A 113-g serving of lean beef increased muscle protein synthesis by approximately 50% in both young and older volunteers. Despite a threefold increase in protein and energy content, there was no further increase in protein synthesis after ingestion of 340 g lean beef in either age group. Ingestion of more than 30 g protein in a single meal does not further enhance the stimulation of muscle protein synthesis in young and elderly. https://pubmed.ncbi.nlm.nih.gov/19699838/