D Travis Thomas, Kelly Anne Erdman, Louise M Burke (2016).
“Athletes need to consume energy that is adequate in amount and timing of intake during periods of high-intensity and/or long duration training to maintain health and maximize training outcomes. Low energy availability can result in unwanted loss of muscle mass; menstrual dysfunction and hormonal disturbances; sub-optimal bone density; an increased risk of fatigue, injury, and illness; impaired adaptation and a prolonged recovery process. Recommendations for protein intake typically range from 1.2–2.0 g/kg BW/d, but have more recently been expressed in terms of the regular spacing of intakes of modest amounts of high quality protein (0.3 g/kg body weight) after exercise and throughout the day. Such intakes can generally be met from food sources. Adequate energy is needed to optimize protein metabolism, and when energy availability is reduced (eg, to reduce body weight/fat), higher protein intakes are needed to support MPS and retention of fat-free mass.”