How to Make Homemade Protein Powder for Weight Loss
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Protein is one of the building blocks of the body and makes up the bulk of our muscles. For exercising and weight loss, adequate protein benefits by strengthening muscles, building muscle mass, and muscle repair.
There are plenty of plant and animal sources of protein and fitness enthusiasts make it a point to consume protein-rich food for weight loss as well. Having protein without extra carbs and sugars gives you nutrition but does not increase your calorie intake by much, helping in toning muscles and weight loss.
How to Make Protein Powder at Home
There are many protein powders and shakes available in the market, but many of them may contain added sugars, thickeners, artificial flavours and preservatives. Did you know that you can easily make a healthy protein at home using simple ingredients? In this blog, we’ll give you three great recipes for a homemade protein powder that you can consume to replenish yourself after a workout.
Homemade Protein Powder Recipe with Oats and Almonds
For this simple protein powder recipe, you need:
- ½ cup oats
- ½ cup almonds
- 1 ½ cups milk powder. (You can also use soy milk powder as a vegan substitute)
Procedure:
- Gently roast your oats and almonds in a dry pan at medium heat.
- Roast until the oats and almonds turn slightly brown in colour and give off an aroma.
- Take them off the heat and let them cool a little.
- Add the toasted oats and almonds to a dry blender jar and add the milk powder.
- Blend to a fine powder. Don’t blend them any further or it may start releasing oils and form a paste.
- Store it in an airtight container in a cool, dry place or in the fridge.
- To use, take 1-2 tablespoons in a glass of water and your protein shake is ready!
To make it interesting, you can also add additional natural flavourings like vanilla or cocoa powder.
Protein Powder with Healthy Seeds
If you’re allergic to nuts like almonds, you can also prepare protein powders from chia seeds, pumpkin seeds, etc. Here’s a useful recipe.
You will need:
- 1 tbsp chia seeds
- 1 tbsp pumpkin seeds
- 1 tbsp flax seeds
- 1 tbsp sunflower seeds
- 1 cup rolled oats
- 1 cup milk powder (Plant-based milk powder is fine)
Procedure:
- Dry roast the seeds and oats in a pan at medium heat for 2-3 minutes. You can alternatively toast them in the oven on a baking sheet at 180 degrees C for 3-5 minutes.
- Take them off the heat once they’re brown and fragrant and cool them down a bit.
- Add the seeds, oats and milk powder to a blender and grind to a fine powder.
- Store in an airtight container and use as required.
- You can use this powder to make an instant homemade protein shake with water or add it to your smoothies, pancakes and yoghurt bowls.
Animal-Based Protein Powder
You can make whey protein powder using animal-based milk.
You will need:
- 2 litres of cow milk
- 2-3 tablespoons lemon juice or vinegar
- Vanilla extract/ cocoa powder for flavouring (optional)
Procedure:
- Bring milk to a boil in a pot. Once it starts simmering, add your lemon juice and mix.
- The milk will immediately start separating into milk curdles and whey. Turn off the heat and let the pot sit for 10 minutes.
- Use a fine strainer or cheesecloth to separate the curdles completely from the whey.
- Heat the whey on medium till it thickens up, then transfer to a baking sheet.
- Bake in the oven at 70 degrees C for 4-5 hours to dehydrate the whey.
- The why will now be completely dry and powdery. Add it to a blender along with any optional flavourings and blend to a fine powder.
- Store in an airtight container for up to 3 months.
Homemade protein powders can be highly beneficial for your daily protein requirement during workouts. To get more protein recipes, download FITPASS and start talking with our expert nutritionists. With FITFEAST, you get round-the-clock assistance from our dieticians with helpful tips and tricks for adequate protein intake. Get innovative diet plans with healthy and nutritious recipes on your fitness journey.
Homemade protein powder can be made by blending dry ingredients such as oats, almonds, chia seeds, and dried milk powder. Combine them in a food processor until fine. Store in an airtight container. Use it in smoothies, shakes, or recipes for a natural protein boost.
To make protein powder at home for muscle gain, blend together dry milk powder, almonds, oats, and chia seeds. These ingredients provide a balanced mix of proteins and healthy fats essential for muscle repair and growth. Use this powder in shakes or smoothies post-workout.
For weight loss, make protein powder by blending dry milk powder, flaxseeds, oats, and dried fruits. This mix provides protein, fibre, and essential nutrients that support muscle maintenance and fat loss. Use it as a meal replacement or snack to aid in weight management.
Dried milk powder, almonds, chia seeds, and oats may all be blended to create homemade protein powder. In a food processor, pulse them until finely chopped. Keep enclosed in a sealed container. Add it to drinks, smoothies, or recipes to add a healthy dose of protein.
Mixing dry materials like oats, almonds, chia seeds, and dried milk powder can result in protein powder. Process them until finely combined in a food processor. Keep in a container that is sealed. To add extra protein naturally, add it to drinks, smoothies, and dishes.
