The recommended amount of protein per serving or meal is typically 20 to 30 grams to maximize muscle protein synthesis. This is based on several studies that show that this amount is sufficient for most people to support muscle growth and recovery.

Important aspects:

• Individual factors: Age, body weight, muscle mass and training intensity affect the optimal amount of protein. Older people or people with high muscle mass may need more protein.
• Distribution throughout the day: It is recommended to distribute protein intake over several meals (3-5) rather than consuming large amounts at once. This ensures a consistent supply to the body.
• Maximum intake: While a limit of 30 g is often mentioned, recent studies show that the body can also process larger amounts. However, excess protein is not used directly for muscle building, but is metabolized in other ways.

In summary, a portion of 20-30 g of protein is a good guideline, although individual needs and total daily requirements should be taken into account.