New science from university of Tampa, the leader in nutrition science, and you can look these up. They are published papers peer reviewed. The science says 1.5-2 grams per pound to build mass. To build lean and cut fat 1-1.25. Now the new science says drinking aminos consistently throughout the whole day will give you better uptake, less digestion issues, prevent you from being catabolic, and give your body a constant stream of protein.