The Biggest Myths About Plant Protein Debunked

If you've ever brought up plant protein at a gym or a dinner table, you've probably heard at least one of these: "But it's not a complete protein." "You can't build muscle on plants." "It tastes like chalk and sawdust." The myths around plant protein have been circulating for so long that many people accept them as fact, even though the science says otherwise.

As plant-based eating continues to grow, driven by everything from sustainability concerns to lactose intolerance to a genuine curiosity about cleaner nutrition, it's time to set the record straight. Here are the biggest myths about plant protein, and the truth behind each one.

Myth #1: Plant Protein Is Not A Complete Protein

This is probably the most persistent myth out there, and it needs to be addressed.

A "complete" protein is one that contains all nine essential amino acids, the ones your body cannot produce on its own. Animal-based proteins like whey and eggs happen to contain all nine in one package. Most individual plant sources, on their own, don't hit that full spectrum. This fact got exaggerated over time into the sweeping claim that plant protein simply isn't complete, full stop.

Here's what actually matters: when you combine the right plant sources, like pea protein and brown rice protein, you get a full amino acid profile. Pea protein is rich in lysine but lower in methionine. Rice protein is the opposite. Put them together, and you have a complete, balanced protein that covers all nine essentials. This isn't a workaround. It's biochemistry.

Modern plant protein supplements are almost universally formulated with this combination in mind. So the "incomplete protein" argument, when applied to quality plant protein products, simply doesn't hold up.

Myth #2: You Can't Build Muscle on Plant Protein

This one is rooted in the idea that animal protein is the gold standard for muscle synthesis, and that anything plant-based is playing second fiddle. But multiple studies over the past decade have shown that when protein intake is matched in quantity and amino acid composition, plant and animal proteins produce comparable muscle-building results.

What actually drives muscle growth is total protein intake, leucine content, training consistency, and recovery, not the source of the protein itself. Pea protein, for instance, has a solid leucine content, which is the key amino acid that triggers muscle protein synthesis. Athletes and bodybuilders on plant-based diets routinely hit their performance goals without a scoop of whey in sight.

The caveat? You do need to be intentional about hitting your daily protein targets. That's true regardless of your protein source.

Myth #3: Plant Protein Is Hard to Digest

This myth has some historical basis, earlier generations of plant protein powders were notoriously gritty, heavy, and left people feeling bloated for hours. But this is largely a manufacturing problem, not an inherent property of plant protein.

Advances in micro-grinding technology and enzyme-assisted processing have transformed the digestibility of modern plant proteins. When a formula includes digestive enzymes like papain, along with a probiotic and prebiotic blend, the gut absorbs the protein efficiently with minimal discomfort. For people who are lactose intolerant, which is a significant portion of the Indian population, plant protein is actually the easier option, because it sidesteps dairy-related bloating entirely.

The reputation for being hard on the stomach belongs to low-quality formulations, not the category as a whole.

Myth #4: Plant Protein Is Only for Vegans and Vegetarians

This is a lifestyle assumption, not a nutritional argument. The idea that plant protein "belongs" to a particular type of eater has kept a lot of omnivores from exploring it. In reality, anyone can benefit from incorporating more plant-based protein into their diet.

People choose plant protein for a wide range of reasons: lactose intolerance, digestive sensitivity, a desire for cleaner ingredient labels, environmental values, or simply wanting to diversify their nutrition sources. Many athletes and fitness enthusiasts who eat meat still use plant protein because it sits lighter on the stomach during intense training periods. Plant protein isn't a dietary statement, it's a nutrition tool.

Myth #5: Plant Protein Lacks Additional Nutritional Benefits

There's a common assumption that plant protein powder is a one-trick pony, good for hitting your macros and nothing else. But the best plant protein formulations today are doing far more than just delivering amino acids.

Think about what happens when you combine a high-quality plant protein base with ingredients like plant-derived collagen precursors, glutathione, biotin, and a gut-supporting probiotic blend. You're no longer just feeding your muscles, you're supporting your skin, your hair, your joints, and your gut microbiome, all in a single serving. This kind of multi-benefit nutrition is where plant protein has a genuine edge over traditional whey supplements, which tend to be narrowly focused on macros.

Setu Plant Protein + Veg Collagen is a great example of this approach done thoughtfully. Each scoop delivers 24g of complete plant protein from pea and rice, alongside plant-based collagen support, glutathione for cellular brightening, and biotin for stronger hair and nails, all at just 120 calories with zero added sugar. It's the kind of formula that treats your whole body, not just your workout recovery. The fact that it comes in an iced Vietnamese coffee flavour that actually tastes good is, honestly, just a bonus.

Myth #6: Plant Protein Tastes Terrible

Ask anyone who tried a plant protein shake five or six years ago, and they'll probably grimace at the memory. Gritty texture. Grassy aftertaste. The kind of drink you choked down because you felt you had to, not because you wanted to.

This is the myth that's most rooted in an outdated reality. Formulation science has come a long way. Micro-grinding processes now produce plant protein that dissolves completely in cold water without a blender, with a smooth, creamy texture that actually rivals dairy-based shakes. When you add natural flavouring using real ingredients and sweeten with stevia rather than sugar alcohols or artificial sweeteners, the result can genuinely be something you look forward to.

Taste has historically been plant protein's weakest link. In 2025, it's no longer a valid complaint against the category.

Myth #7: You Need to Take Multiple Supplements Alongside Plant Protein

This one quietly costs people a lot of money. The belief that plant protein alone isn't enough, that you'll need separate collagen supplements, biotin capsules, probiotic powders, and so on, leads to complex, expensive supplement stacks.

The reality is that a well-formulated plant protein can consolidate many of these needs. When your protein powder already includes veg collagen, a gut-health enzyme blend, antioxidants, and beauty-supporting nutrients, the need for multiple separate products disappears. One scoop can cover lean muscle support, skin radiance, hair health, gut comfort, and daily protein goals simultaneously. The supplement industry has a vested interest in selling you ten products. Good nutrition science says you often need far fewer.

Conclusion 

Plant protein has spent years fighting a reputation it doesn't deserve. The science has moved on, and so has the formulation quality of plant-based supplements. The myths that painted plant protein as inferior, incomplete, and unpalatable were never entirely accurate and today, they're demonstrably false.

Whether you're an athlete trying to build lean muscle, someone working towards better skin and hair, or simply a person trying to eat a little cleaner, plant protein deserves a serious look. The right product won't just meet your protein needs, it'll quietly support the rest of your body too.

That's the kind of nutrition upgrade most of us didn't realise was possible, hiding in plain sight behind a scoop of green powder.