I think its also different with the type of protein you eat. I calculated my intakes for 30% animal protein and 70% plant based protein, and it did wonders. I got this nice protein with vanilla taste that was actually better than all the other whey flavours out there, but this is a subject of taste. The levels of testosterone in your body matter a lot for muscle repair and soreness. Check out this article on the matter: https://mysupplementinspector.com/health/top-guidelines-for-healthy-testosterone-levels/