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https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0177-8
This is for athletes
These protein doses should ideally be evenly distributed, every 3–4 h, across the day.
It says casein at night... Fuck me did it make me look like the Michelin man when I tried it.
ChainBreaker
https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0177-8
This is for athletes so likely we'll trained, in their 20s and training for 6sessions a week at least so very different to this group.
This would be more appropriate.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8566396/
Lots in this, I have scanned for numbers. My takeaway is that a bit more for masters.
My opinion from scanning. I don't think 2.2g/kg is needed for this group, apart from very specialist goals. 1.4 to 1.8 is prob good but if you want to leave no room for error then 2g/kg will do it. Personally I'd go for 1.5 as it is easier to achieve and I ain't no athlete.