Energy balance
Low energy availability (LEA) of 25 kcal/kg fat-free mass per day significantly reduces daily integrated myofibrillar and sarcoplasmic muscle protein synthesis in trained females, even when protein intake is maintained at 2.2 g/kg lean mass per day.
If you are a trained female athlete trying to build or maintain muscle while in a caloric deficit, simply eating high protein is not enough. You must ensure your energy availability is sufficient (above ~30 kcal/kg fat-free mass). Severe energy restriction will blunt muscle protein synthesis and lean mass gains, even with optimal protein intake. Focus on balancing energy intake with exercise expenditure.
We found that LEA reduced daily integrated myofibrillar and sarcoplasmic muscle protein synthesis compared with OEA.
Why this rating
Randomized controlled trial with rigorous controls, though short duration (10 days) and specific population (trained females).
Source
Low energy availability reduces myofibrillar and sarcoplasmic muscle protein synthesis in trained females
Mikkel Oxfeldt et al. · The Journal of Physiology · 2023
DOI 10.1113/jp284967
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