Protein intake targets for both strength and endurance athletes have been set at about 1.2-1.6 g/kg body mass per day. In order to stimulate muscle protein production high quality protein from animal sources (meats, eggs and dairy) are recommended. 20-25 g serving of protein would be sufficient to aid recovery and maintenance muscle mass. Any higher amount of protein is used as fuel.
Protein rich foods providing 10 g protein recommended by the Nutrition Working Group of the International Olympic Committee: [i]
2 units of GlycoSource provides 11.4g of protein
The protein intake recommended by the IOC is just one small element of their Nutrition for Athletes document which we reference above. You can read the full document by following the link below: