5 Myths About Plant Based Protein

5 Surprising Myths About Plant-Based Protein - Debunked! 

For years, plant-based protein has gotten a bit of a bad rap. From gym bros claiming it “doesn’t build muscle” to skeptics worried about nutrient deficiencies, the myths are everywhere. But science tells a different story. Whether you're flexitarian, tummy can't handle or just love the taste of plant based protein, it’s time to separate fact from fiction.

Here are five surprising myths about plant-based protein — and the truth you need to know.

Myth #1: “Plant Protein Isn’t Complete” 

The Truth: Some plant proteins are indeed “incomplete” on their own (missing one or two essential amino acids), but you don’t need to eat all amino acids in one sitting. By eating a variety of plant foods throughout the day - think beans, lentils, quinoa, tofu, and nuts, seeds - your body naturally gets everything it needs.

Pro Tip: Quinoa, soy, buckwheat, and hemp seeds are all naturally complete proteins.

Myth #2: “You Can’t Build Muscle on Plants” 

The Truth: Plenty of elite athletes - from bodybuilders to endurance runners - thrive on plant-based diets. What matters is getting enough total protein and training effectively. Studies show that with adequate intake, plant protein supports muscle growth just as well as animal protein. That's a big reason why adding Second Nature to your daily routine can be an easy, delicious and efficient way to increase total protein.

Fun Fact: Venus Williams, Lewis Hamilton, and Novak Djokovic are all plant-based powerhouses.

Myth #3: “Plant Protein Isn’t Absorbed as Well” 

The Truth: While some plant proteins are digested slightly differently, the gap isn’t as big as many think. Techniques like soaking, sprouting, fermenting, or combining protein sources can actually improve digestibility and nutrient absorption.

Example: Pairing beans with rice boosts amino acid availability for your body.

Myth #4: “It’s Hard to Get Enough Protein on a Plant-Based Diet” 

The Truth: Not true! From lentils and tempeh to chia seeds and edamame, plant-based protein is everywhere. One cup of cooked lentils packs 18 grams of protein, tofu offers around 10 grams per serving, and even oats contribute a sneaky 5 grams per cup.

Pro Tip: Aim for 1.2–2.0g of protein per kg of body weight if you’re active — easily achievable on a plant-based plan.

Second Nature Solution: Hitting your protein goals doesn’t have to be boring or complicated. Our Pea Protein flavours are designed to be versatile and delicious - perfect for smoothies, energy balls, pancakes, baked treats, or even creamy overnight oats. With 21g of high-quality plant protein per serving, adding Second Nature to your favourite recipes makes meeting your protein needs simple and tasty.

Myth #5: “Plant Protein Is Boring” 

The Truth: This is exactly why we started Second Nature. Back when our founder Kelsi Boocock (@healthykelsii) started sharing recipes, we noticed a big problem: most plant-based proteins on the market tasted chalky, bland, or downright unappealing. And for food lovers like us, that just wasn’t good enough.

We believed plant-based eating should feel exciting, indulgent, and full of flavour - so we set out to create protein blends that actually inspire creativity in the kitchen. We spent countless hours testing recipes (and taste-testing… lots of taste-testing!) to develop flavours that don’t just work in smoothies but elevate pancakes, baked goods, protein bites, and even creamy desserts.

Second Nature Solution: Every product we create is built around the idea that healthy eating should feel like a treat. And because we started as food bloggers, we back up our blends with real, tried-and-tested recipes that make hitting your protein goals deliciously easy.