While you don’t have to take supplements to reach your workout or weight loss goals, they can certainly help. Supplements can help plug the nutritional gaps in your diet that could otherwise undermine your progress.
For example, taking a multivitamin and mineral will ensure that you still get all the nutrients you need to be healthy even on those days you cannot eat as healthily as you want.
Protein is arguably the most important nutrient in an exerciser’s diet. Your body uses protein to repair the damage caused to your muscles by intense exercise so that you get fitter, stronger, and recover fully from your workouts.
Most experts agree that exercisers should consume about 0.8 to 1.0 grams of protein per pound of bodyweight. However, eating that much protein is not always easy, as foods like eggs, fish, and meat are not all that portable and invariably need cooking.
Protein powder is an easy way to make sure that you hit your daily protein target, but things like whey protein and calcium caseinate can be expensive. The good news is that you can make your own homemade protein powder.
In this article, we reveal the advantages and drawbacks of making your own protein powder and provide you with an easy recipe to try.
Homemade Protein Powder
Does Homemade Protein Powder Work?
Commercial protein powders are invariably made in large factories and often contain artificial colors, flavors, and sweeteners.
While there is very little evidence suggesting that commercial protein powders are unhealthy, some people prefer to eat more naturally.
Making your own protein powder means you won’t have access to a whole load of chemicals and factory processes and, instead, will have to rely on natural, readily available ingredients and standard kitchen tools.
Despite this, you should have no problem creating a decent homemade protein powder that works just as well as a store-bought product. Just don’t expect it to be as fine or easy to mix as a store-bought product.
The main nutritional difference between homemade and commercial protein powders is the carb content.
You’ll probably find it very difficult to produce a carb-free protein powder at home. This shouldn’t be an issue unless you are on a low-carb ketogenic diet as, before and after exercise, your body needs both carbs and protein.
So, does homemade protein powder work? You bet!
How Do I Make My Own Protein Powder?
You can make homemade protein powder from something as simple as skimmed milk powder and cocoa powder, but you don’t have to limit yourself to such basic ingredients if you don’t want to.
You may even want to skip the milk powder altogether if you have issues with lactose.
This recipe is a little more involving, but it’s lactose-free and a whole tastier and more nutritious.
Ingredients
- 2 cups old fashioned organic oats
- 8 tablespoons organic hemp seeds
- 1 cup raw organic pumpkin seeds
- 5 tablespoons organic chia seeds
- 2 ½ tablespoons organic cacao powder or vanilla powder
Instructions
Using a blender or a food processor…
- Blend the oats until they form a fine powder.
- Add the hemp seeds and blend again.
- Add the pumpkin and chia seeds and blitz until a powder starts to form.
- Finally, add the flavoring and mix one more time, ensuring your powder is free from lumps.
Store the powder in an airtight tub in the fridge for 2-3 weeks. You can also freeze the powder for 3-4 months.
This recipe makes about 36 servings, and one serving of three tablespoons provides around 10 grams of high-quality plant-based protein. Just add the powder to water, milk, or your preferred non-dairy milk (almond, rice, soy, etc.) and mix thoroughly.
Don’t expect this homemade protein powder to dissolve fully. Some of the ingredients will sink to the bottom. Stir or shake it regularly so that you don’t leave any of the goodness at the bottom of your cup.
Nutrition per serving
- 109 calories
- Carbs – 6 grams
- Protein – 10 grams
- Fat – 5 grams
Bottom Line
There is nothing inherently wrong with buying ready-made protein powder. Most are high in protein, low in carbs and fat, and made to mix easily. However, it’s these very features that could mean that your protein powder lacks any nutritional benefits above and beyond its obvious high protein content.
Making your own protein powder at home means that you have complete control over the ingredients and can ensure that what you put into your body is of the highest possible quality. You can also make sure you avoid substances to which you are sensitive or allergic, such as gluten, nuts, or lactose.
This homemade protein powder recipe is free from dairy, 100% organic, contains fiber and healthy fats, and is packed with antioxidants. It’s more than just a protein powder; it’s a bonafide superfood health drink. Best of all, it’s very easy to make, tastes good and is free from all artificial additives.
Store-bought products invariably contain more protein per serving, but they won’t be as nutritious. This is a protein powder that’s both natural AND good for you!
Patrick
Patrick Dale is an ex-British Royal Marine and owner and lecturer for a fitness qualifications company. In addition to training prospective personal trainers, Patrick has also authored three fitness and exercise books, dozens of e-books, thousands of articles, and several fitness videos.
