Homemade protein powder is a recipe that everyone should know because you don’t know what’s inside of protein powder that you buy from third party. So, this is a simple and 100% powerful recipe for you all.
Have you ever tried protein powder? Do you consider it beneficial?
Do you think it suits everybody? Have you ever tried homemade protein powder?
I was not sure if protein powder will suit me. And I did not want to waste money on it without knowing if it was worth it, so I made it at home. And, the big news is- the homemade protein powder was way tastier than those packed ones.
Before telling you the recipe for my homemade protein powder, I would like you to know a little more about proteins.
How much protein do you need?
The DRI (Dietary Reference Intake) is 0.8 grams of protein per kilogram of body weight or 0.36 grams per pound.
So, if your body weight is 70 kg, you will need- 56 grams of protein per day.
Also, some researches suggest- 56 grams per day for an average sedentary man and 46 grams per day for an average sedentary woman.
Why do you need protein?
Soybean, nuts, meat, fish, tofu, eggs, broccoli, and cheese are great sources of protein.
Eggs and broccoli are among the healthiest foods too.
Proteins also help to regain muscle mass soon. (How to regain muscle mass?)
It boosts metabolism (How?) and foods like broccoli help to boost immunity as well.
Read more: What should you eat to boost your immunity?
It is good to have proteins for breakfast because it helps you eat lesser for the rest of the day. You can have the homemade protein powder in the breakfast, with warm milk.
Read more: Why is breakfast necessary?
It increases muscle mass and strength. It also helps in maintaining bone density.
Read more: How to build strength?
It can help your body repair itself after injury. As we read in school, it is the building block of the body.
How does protein helps is building muscles?
Proteins contain amino acids, which carry out many of the processes in your body.
When you exercise or lift weights, you form tiny tears in your muscles.
To repair these muscles, the body uses amino acids by breaking the proteins you eat. They fill the tears in the muscles and make them stronger.
How to prepare homemade protein powder?
It is easy to make homemade protein powder, you just need these protein-rich food items and a grinder.
This has seeds, nuts, and beans and is a sugarfree homemade protein powder.
It is a great way to get all sorts of protein instantly. Protein powder takes less than 10 minutes to make.
The homemade protein powder is healthy and delicious.
Ingredients for homemade protein powder.
- Almonds ¼ Cup
- Pistachios ¼ Cup
- Walnuts ¼ Cup
- Peanuts ¼ Cup
- Soya Beans ¼ Cup
- Pumpkin seeds ¼ Cup
- Flaxseeds ¼ Cup
- Chia Seeds ¼ Cup
- Oats ¼ Cup
- Milk Powder ¼ Cup
Procedure to make homemade protein powder.
- Dry roast almonds, peanuts, walnuts, pistachios, and soybean in different pans a low flame for 3-4 minutes. Keep then in separate bowls and let them cool completely.
- Now, dry roast oats, pumpkin seeds, chia seeds, and flaxseeds on a low flame for a maximum of 2 minutes. Keep them separate and let them cool completely.
- Grind all the roasted ingredients one by one to make a fine powder of each of them.
- Put all the powdered ingredients in a jar, add milk powder, and mix well.
- To get a fine mix, grind the mixture altogether for 2-5 seconds.
- If you want any specific flavor to it, you can add that flavor powder, as well.
- Do not grind the ingredients hot. Let them cool completely, otherwise, they will make a paste instead of powder.
- It is good to roast and grind separately, so if one ingredient becomes a paste while grinding, you do not waste any other.
Storage tips for homemade protein powder:-
- Store the powder in an airtight jar.
- Store in a dry place.
- You can use it up to a month and a half if stored in a refrigerator. Elsewhere up to 3 weeks.
- Do not put wet spoon/scoop into the jar.
How to have the homemade protein powder?
- You can have it with warm milk.
- Add it to your shakes.
- Make protein powder smoothies.
What is the best time to have this homemade protein powder?
The best time to have this homemade protein powder is 20-30 minutes after the workout if your aim is building muscles.
If you want to lose weight along with gaining muscles, you should have it for breakfast.
Otherwise, you can have the protein sources in every meal.
What are the other sources of protein?
|S.NO||FOOD CONTENT||PROTEIN COUNT|
|3.||Chicken breast( 1 Regular, roasted)||53 grams|
|4.||Oats (1 cup)||11 grams|
|5.||Cottage cheese (1 cup)||28 grams|
|6.||Greek yogurt (per 170 grams)||17 grams|
|7.||Milk(1 cup)||8 grams|
|8.||Broccoli (1 cup, chopped)||3 grams|
|9.||Lean beef (per 85 grams)||25 grams|
|10.||Tuna (per 142 grams)||27 grams|
|11.||Quinoa (1 cup)||8 grams|
|12.||Lentils (1cup)||18 grams|
|13.||Pumpkin seeds (per 28 grams)||9 grams|
|14.||Turkey breast (per 85 grams)||26 grams|
|15.||Fish (any- per 85 grams)||19 grams|
|16.||Shrimps ( per 85 grams)||20 grams|
|17.||Paneer (per 40 grams)||7.5 grams|
|18.||Brussels sprouts (1/2 cup)||2 grams|
|19.||Peanuts (per 28 grams)||7 grams|
|20.||Soybean (per 100 grams)||36 grams|
|21.||Walnut (per 100 grams)||15.2 grams|
|22.||Hazelnut (per 100 grams)||15 grams|
So, this was my take on homemade protein powder and some of the richest protein sources.
Try out my recipe and share yours with us in the comments section below.
The homemade protein powder suits everybody. Your family can have it to fulfill their body’s protein requirement.
SHARE THIS WITH YOUR FRIENDS IF YOU FOUND IT USEFUL.