The assumption is off but not entirely. People are paying way too much attention to little things and missing out on the big picture. If you workout hard and eat right . . . you will get results. Doesn't matter what protein brand you take or if you drink 20g instead of 30g.
I have done a bodybuilding competition. I was 175lbs 5%BF 5'10". The only protein shakes I drank were post workout shakes. 30 grams of whey protein + skim milk. I am also a hardgainer so I probably have to ingest more than the average person.
Anyway that being said everyone is different and the amount of protein you "need" depends on your metabolism / size / etc. For example ronnie coleman can most likely absorb more protein in one sitting than roger federer after a workout. So drinking 60g protein shakes makes more sense for him.
In general as long as you get ~20g whey protein isolate after your workout you are fine. No need to really drink it before but it wouldn't hurt. 1hour-30min Before workouts you need some fruit / fast/med absorbing carbs like bread or oats.
Spot-on. As a grad student, I was the team dietitian/sports nutritionist for an SEC school. I also played football in the ACC. These guys might drink one protein shake/day and that's a big 'might'. Look at the size of guys our prisons produce...they get crap food and no supplements. The high end of recommended protein intake by the American College of Sports Medicine and Board-Certified Sports Dietitians/Nutritionists is 1.7g/kg but even 1.3g/kg is fine for all but elite athletes. So, for a 6'3", 220# guy like me, that's max 130-170g of protein per day. The high end protein recommendation for burn victims is 2g/kg and their metabolic needs are incredibly high compared to you average weight lifter or even elite athlete. People over-think this issue. Why eat synthetic/man-made foods when the natural stuff is sooo much cheaper/better for you/tastier?
Bfast=oatmeal and 3 eggs (use 1 yolk) ~25-30g protein
am snack=handful of almonds+fruit =~5-7g protein
lunch=large salad with 4oz chicken breast ~30g
afternoon snack=yogurt and fruit ~8g
post-workout=chocolate milk or yogurt smoothie=~16-20g
dinner=5-6oz salmon+veggies, quinoa >50g protein
This is a pretty typical day for me and easily >130g protein. And I don't even lift heavy weights anymore, just pull-ups, dips, hindu push-ups, trail running, tennis, squash, bicycling.