How Much Protein Per Day Do You Really Need to Build Muscle?

When it comes to muscle growth and muscle building, everyone thinks about protein. It’s the nutrient that directly drives muscle protein synthesis, repairs muscle tissue, and builds lean body mass.

While whey protein has long dominated the fitness market, more and more athletes and healthy adults are turning to plant protein as a powerful alternative. Brands like Botanika Blends Plant Protein show that plant-based protein powders can be just as effective—if not more—when it comes to muscle gain, while also supporting optimal health and better digestion.

Understanding Protein and Muscle Building

Amino acids: the building blocks of muscle protein

Protein is made up of amino acids, which act as the foundation for muscle protein synthesis. This process allows your body to repair muscle damage after training and support muscle growth.

Myofibrillar protein synthesis and muscle recovery

After resistance exercise, your skeletal muscle undergoes myofibrillar protein synthesis, which requires high-quality amino acids. Both whey protein and plant protein can trigger this process—what matters most is the protein intake and quality.

How Much Protein Do You Need for Muscle Gain?

Protein intake per kg of body weight

For healthy adults, the recommended dietary allowance (RDA) of 0.8 g/kg of body weight is too low for muscle building. Instead, athletes and active individuals should aim for 1.6–2.0 g per kg of body weight daily.

For example, if you weigh 70 kg, you should consume protein between 112 g and 140 g per day for optimal muscle growth.

Protein dose response and daily distribution

Research shows that 20–40 g per meal of a high quality protein source—whether whey or plant-based like Botanika Blends—is enough to stimulate muscle protein synthesis and maintain a positive protein balance throughout the day.

Why Plant Protein Is a Strong Alternative to Whey

High quality plant protein for lean body mass

Contrary to popular belief, plant protein can provide all essential amino acids needed for muscle building. Modern blends, such as Botanika Blends Plant Protein, combine multiple plant sources to deliver a complete amino acid profile, supporting muscle mass and strength just as effectively as whey.

👉 Check this article about what is plant based protein powder?

Digestibility and health benefits

While whey is fast-digesting, some people experience bloating or discomfort. Plant-based proteins like Botanika Blends are often easier to digest, rich in fiber, and free from lactose—making them ideal for healthy adults seeking optimal muscle growth without digestive issues.

👉 Check this article about is plant protein easier to digest?

Sustainability and clean nutrition

Beyond performance, Botanika Blends emphasizes natural ingredients, great flavours, and a more sustainable protein source—making it the smarter choice for athletes who care about both muscle gain and overall health.

👉 Discover our selection of best natural protein powders

Protein Supplementation and Resistance Training

Resistance training induced gains with plant protein

When combined with resistance training, protein supplementation—whether whey or plant-based—supports gaining lean body mass and muscle strength. Multiple systematic reviews and meta-analyses confirm that increased protein intake improves outcomes in both trained and untrained individuals.

Botanika Blends as a daily protein solution

Adding a scoop of Botanika Blends Plant Protein to your daily protein intake ensures you’re hitting your goals without relying only on animal products.

Timing Your Protein Intake

Pre- and post-workout protein feeding

Consume protein within 2 hours post-workout to stimulate muscle protein synthesis. Whether you choose ingested whey protein or Botanika Blends plant protein, timing matters for building muscle mass.

Protein dose response for maximum effect

Research suggests 0.25–0.3 g/kg of body weight per meal is optimal for muscle gain. That’s about 20–30 g of protein per serving, which matches the typical serving size of Botanika Blends Plant Protein shakes.

More Protein, Better Results?

Higher protein intake vs habitual protein intakes

A higher protein intake than the RDA is necessary for muscle gain, but more protein doesn’t always mean more muscle mass. Instead, focus on spreading protein ingestion across meals and snacks.

Plant protein for long-term health

Unlike some animal-based diets, plant protein powders like Botanika Blends are naturally lower in saturated fat and may improve body composition, support bone health, and reduce cardiovascular risk factors—all while promoting muscle growth.

Protein for Different Populations

• Healthy adults: Aim for 1.6–2.0 g/kg/day with either whey or plant protein.

• Older adults: Need slightly more (1.2–1.6 g/kg) to fight muscle loss.

• Endurance athletes: Benefit from protein for exercise recovery and whole body protein balance.

• Plant-based athletes: Botanika Blends is an ideal supplement for those who want muscle growth while sticking to a vegan diet.

👉 Check this article about plant protein vs whey protein

Conclusion: Why Botanika Blends Plant Protein Is Perfect for Muscle Gain

Protein is essential for muscle growth, but the type of protein you choose matters. While whey has long been the standard, Botanika Blends Plant Protein proves that plant-based supplements can deliver the same (and sometimes better) results.

With a complete amino acid profile, excellent digestibility, and natural, sustainable ingredients, Botanika Blends is the perfect ally for anyone wanting to gain muscle, build strength, and support optimal health.

👉 To build muscle mass, aim for 1.6–2.0 g/kg daily protein, combine it with resistance training, and consider switching to Botanika Blends Plant Protein for a cleaner, plant-powered way to achieve your goals.