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How Much Protein Do You Need for Muscle Growth?

August 30, 2026 Henri Dumon 6 min read

Kuntosalilla treenaavia palautumassa harjoituksesta, jolloin riittävä proteiinin saanti tukee lihaskasvua.

Getting enough protein keeps gym-goers talking year after year, bench day after bench day — and stores keep sprouting new protein products… plus familiar snacks in ever-more-protein-packed editions. But how much protein should you actually eat per day if you want to build muscle and keep performing in your sport? Let's see what the research, the official recommendations and Dave down the gym have to say about it!

How much protein – what does your gym buddy say?

Strength training causes micro-damage in your muscles, and protein is what repairs it. That's why getting enough protein matters for muscle growth — and in lifting circles, the same mantra has been on repeat for at least a couple of decades: 2 grams of protein per kilo of body weight. Yours truly remembers hearing this exact advice at a powerlifting gym back around 2005. Despite the jaw-dropping feats of strength witnessed at said gym, history does not record where those basement powerhouses had sourced their information. So let's move on to more credentialed sources!

Protein intake – what does the Finnish Food Authority say?

According to the Finnish Food Authority, protein intake in Finland is generally plentiful: around 80 percent of the population gets protein in line with the recommendations, and the rest get even more. Per the same source, men in Finland average 98 g of protein per day and women average 73 g per day.

The Food Authority's protein recommendation for 18–69-year-olds is 0.83 g/kg/day, which in their view also covers the needs of exercise and strength training. The recommendation does note, however, that athletes generally burn more energy than the rest of us — and protein intake rises along with the bigger portions.

That's quite a gap between the gym bros and the Finnish Food Authority. Best, then, to dig into the research that focuses specifically on athletes' needs and building muscle.

What do the studies and experts say?

Before the deep research dive, it's worth noting that Terveyskirjasto, the Finnish medical reference library, carries an article on strength training and diet by Jan Sundell — an internal medicine specialist who lifts. In it, Sundell explains that strength training can push protein needs up to 1.5–2 grams per kilo of body weight, and that this amount is safe for a healthy exerciser. Anyone with kidney disease, however, should talk to a doctor before adopting a high-protein diet.

A 74-study meta-analysis found that clear signs of muscle growth from resistance training showed up mainly in groups whose daily protein intake was at least 1.6 grams per kilo of body weight. The same training on a lower protein intake didn't deliver the same results. Another analysis of 412 articles lands in line with the position of Canadian and American exercise and nutrition scientists: 1.2–1.7 grams per kilo of body weight is enough protein for an athlete's needs.

A third dive into the research literature suggests that a generous protein intake does promote muscle growth — but the extra benefit runs out once intake hits double the recommendations or more (roughly above 1.7 g/kg).

So to sum it all up: if you're training for muscle growth, eating 1.2–2 grams of protein per kilo of body weight is a smart move. For the most ambitious bodybuilders, the old two-gram rule of thumb may genuinely be on the money — but for everyone else, the research says a little less will do just fine. It all comes down to your own goals!

Strength training: plant protein or whey protein?

Protein intake also raises the question of what kind of food your daily protein should come from. As supplements to a solid everyday diet, both plant proteins and whey proteins are perfectly credible options — so pick your protein product based on your needs, your diet and your preferences. Just remember to check the amino acid profile of plant proteins so you get all the essential amino acids.

"According to multiple studies, whey protein and plant protein are comparable in their effects on protein synthesis and muscle growth, as long as the plant protein blend contains all the essential amino acids and enough leucine. The key is making sure your protein's amino acid profile is complete — no gaps." That, among other things, is what we wrote about the differences between plant and whey protein in an earlier blog post. For a closer look, read our plant protein vs whey protein comparison. It covers protein content, how whey and plant proteins sit in your stomach, the amino acid profiles of different proteins and more.

Frequently asked questions about protein intake

Does plant protein work for fitness and strength training?

According to research, a plant protein blend with enough essential amino acids supports muscle growth and recovery just as well as animal-based milk protein — that is, whey. Plant-based protein sources can comfortably cover your daily protein needs, and good plant-kingdom options also include nuts and seeds as well as beans and legumes.

Planet Amino products are packed with protein too, which makes them a great fit for fitness training and even competitive sport. We've made getting your protein easy: as an exerciser you could, for example, eat a protein cookie as a pre-workout snack so you've got enough energy for the whole session. The protein cookie gives you both carbohydrates to top up your energy stores and protein for your muscles. And after even the toughest workouts, you can support recovery with a protein cookie, plant protein powder — or both!

Can you get too much protein?

A healthy person's protein tolerance is fairly high, and extra dietary protein won't necessarily cause any notable problems as long as the amounts stay within reason. Over the long haul, though, a significant protein surplus can strain the body — the kidneys, for example — and bring on adverse effects. That's because protein metabolism produces nitrogen-containing waste products that the kidneys have to filter out of the blood.

Even though a healthy person's kidneys can process large amounts of protein, extreme overconsumption can be too taxing and turn harmful. To clear out metabolic waste, the kidneys need enough water — and a protein intake that has grown excessive can increase the need for fluids, both going in and flowing out. Enthusiastic protein loading can also cause constipation if your diet doesn't include enough fiber.

Is whey protein better than plant protein for protein intake?

A plant protein blend with enough essential amino acids is a proven protein source for active people — just as effective as whey protein. Individual plant proteins can run low on certain amino acids, but combining different plant proteins gets all the essentials on board. Planet Amino products contain several different protein sources (including fava bean, hemp, potato and pea), so our products always contain all the essential amino acids.

Why choose plant protein?

For an exerciser, plant protein is practically as effective an option as whey protein — but for many, the scales tip toward plant protein because it's lactose-free and an ethically sustainable choice too. Products containing plant protein also help bring more fiber into your diet, since their fiber content is higher than that of animal-based products. We walk through the most common misconceptions about plant protein in a blog post of their own.

What are good sources of protein?

Protein-rich foods include legumes and grains on the plant side (and products like tofu), plus meat, fish and dairy among animal-based foods. Among supplements, the most protein-dense options are protein powders and protein snacks. Planet Amino's plant protein powders contain all the essential amino acids and, on average, just as much protein as whey protein powders — and the Power Cookie we bake is a tasty, protein-packed snack cookie for athletes.