Higher protein intake leads to greater increases in lean muscle mass and strength, and these benefits are greater than the risks associated with mTOR pathway activation.

Study: Analysis of combinatory effects of free weight resistance training and a high-protein diet on body composition and strength capacity in postmenopausal women - A 12-week randomized controlled trial

Eating more protein helped women get stronger, even without lifting weights, and when combined with lifting, it didn’t hurt — just didn’t add much extra. The strength gains from protein were real and helpful, more than any small biological risks it might cause.

Study: Early lean mass sparing effect of high-protein diet with excess leucine during long-term bed rest in women

Eating more protein helped women keep more muscle during the first two weeks of bed rest, even though both groups lost the same amount of muscle after two months. This shows that more protein gives a real, early benefit for muscle that’s bigger than any small risks from how the body responds.

Study: Effects of daily protein intake frequency during 8 weeks of resistance training on lean mass and strength adaptations: a randomized non-controlled clinical trial.

Eating more protein helped people build more muscle and get stronger, no matter if they spread it out over 3 or 5 meals. The gains were big and real, and no bad effects were seen, so the benefits seem to outweigh any small risks.

Study: Increased Consumption of Dairy Foods and Protein during Diet- and Exercise-Induced Weight Loss Promotes Fat Mass Loss and Lean Mass Gain in Overweight and Obese Premenopausal Women

People who ate more protein while exercising and losing weight gained more muscle and lost more belly fat than those who ate less protein — even though everyone lost the same total weight. This means eating more protein helped them get stronger and leaner, which is a bigger benefit than any small risks.