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For healthy adults, protein intakes up to 3.4g/kg (and even higher) have been studied without adverse effects. The concern about protein damaging kidneys applies only to individuals with pre-existing chronic kidney disease — not to healthy people. Excess protein is either used for energy or converted to fat/glucose. Beyond ~2.2g/kg, additional protein provides diminishing returns for muscle building but doesn't cause harm in healthy people.

Yes, but it requires planning. Plant proteins are generally lower in leucine (the primary trigger for muscle protein synthesis) and may be incomplete (missing one or more essential amino acids). To compensate: eat a higher total protein intake (~10–20% more), combine complementary plant proteins, and consider soy (complete protein), pea protein, or hemp as primary sources. Leucine-rich plant foods include soybeans, lentils, and hemp seeds.

The "anabolic window" — the idea that you must consume protein immediately after training — is often overstated. Research shows muscle protein synthesis remains elevated for 24–48 hours post-workout, not just 30–60 minutes. While consuming protein near your workout is beneficial, the priority is total daily protein intake. If you trained fasted, post-workout protein matters more; if you ate a protein-rich meal before training, post-workout urgency is lower.

Yes — older adults (65+) need more protein per kilogram due to anabolic resistance (a reduced muscle protein synthesis response to the same protein dose). Research recommends 1.2–1.6g/kg for older sedentary adults and 1.6–2.2g/kg for those doing resistance training. Higher per-meal protein doses (35–40g vs 20–25g in younger adults) may also be needed to maximally stimulate muscle protein synthesis in older people.