Protein
Protein is the most argued-about macronutrient on the internet, and most of the argument is about numbers nobody checks against the actual dose-response literature. This is where the "how much protein do you actually need" question gets a real, cited answer — timing, total daily intake, and where the plant-vs-animal debate actually lands.
Related from elsewhere on the site
"Plant protein is incomplete, so you can't build muscle on a plant-based diet"
Single plant foods can be lower in specific amino acids, but a varied plant diet across a day covers your needs — combining proteins in one meal isn't necessary.
"You need to eat protein within 30 minutes of finishing a workout or you'll lose your gains"
The 'anabolic window' is real but far wider than 30 minutes — total daily protein intake matters far more than post-workout timing.
What the Biggest Protein Meta-Analysis Actually Found
Pooling 49 studies and modelling the actual dose-response curve, this meta-regression found the muscle-building benefit of additional dietary protein plateaued at around 1.6g per kilogram of bodyweight per day — more protein above that point bought very little extra muscle gain in the pooled data.