When we switched to plant-based protein powder, we loved the idea of a clean, plant-powered protein source. But over time, we also noticed a few downsides that are worth considering. If you’re thinking about using plant protein powder, here’s what you should know so you can make the best choice for your health and fitness goals.

1. Some Plant Proteins Are Incomplete

Unlike whey, not all plant proteins contain all nine essential amino acids. This means that some plant-based protein powders may not fully support muscle recovery and growth unless they are blended with complementary sources.

– Best choice: Look for blended plant proteins (like pea + rice) or complete sources like soy or quinoa protein.

2. Grittier Texture and Chalky Taste

We quickly noticed that plant-based protein powders often have a grainier or chalkier texture compared to whey. This happens because plant proteins don’t dissolve as smoothly.

– How to fix it: Blend your protein powder with plant-based milk, a banana, or nut butter to make it smoother and more enjoyable.

3. Potential Digestive Issues

Some plant-based powders contain added fiber, gums, or artificial sweeteners, which can cause bloating or stomach discomfort. Pea and hemp protein are generally easier to digest, while some rice protein powders may be harder on the stomach.

– Best choice: Choose a clean, minimally processed protein powder with no artificial additives or excessive fiber.

4. Lower Protein Content per Serving

Compared to whey, plant-based protein powders sometimes have less protein per scoop (typically 15–25g instead of 25–30g). This means you may need to consume more powder to hit your protein goals.

– How to fix it: Adjust your portion size or pair your protein shake with other protein-rich plant foods like nuts, seeds, or lentils.

5. More Expensive Than Whey

We also noticed that high-quality plant-based protein powders tend to be pricier than whey. This is because plant proteins require more processing to reach the desired protein concentration.

– How to fix it: Buy in bulk, look for discounts, or use whole food protein sources like lentils and tofu to supplement your intake.

6. Watch Out for Heavy Metals and Additives

Some plant protein powders, especially low-quality brands, have been found to contain traces of heavy metals (like lead and arsenic) due to soil contamination. Others may include artificial sweeteners and preservatives that aren’t the healthiest choices.

– Best choice: Choose organic, third-party tested protein powders with no artificial additives for a cleaner option.

Final Thought

What are the disadvantages of plant-based protein powder? It can have an incomplete amino acid profile, a grainy texture, potential digestive issues, lower protein content, and a higher price. But by choosing blended, clean, and high-quality options, you can avoid these downsides while still benefiting from plant protein.

Now it’s up to you—choose wisely, experiment with different brands, and make your plant-based protein work for you!