How To

How To Make Your Own Protein Powder?

For those involved in bodybuilding, weightlifting, mixed martial arts, and athletics, bodybuilding supplements are commonly used to facilitate the development of lean muscle tissue. Protein Power helps your body in many manners like gaining weight, making your muscles stronger, and also helping in weight loss. Here is “how to make your own protein powder ?”To get the answer to this question read this article.

What Are Protein Powders?

A protein powder is a concentrated source of protein that can come from dairy, eggs, rice, or peas.

There are three common forms:

  • Heat, acid, or enzymes are used to extract protein from food to produce protein concentrates. The majority of these are composed of protein, and the rest of them are composed of fats and carbohydrates.
  • In protein isolates, an additional filtering process removes more fat and carbs, concentrating the protein further. About 90-95% of protein isolate powders are protein.
  • Protein hydrolysates: Produced by further heating with acid or enzymes — which breaks the bonds between amino acids — hydrolysates are absorbed more quickly by your body and muscles.

At least when it comes to whey protein, hydrolysates seem to raise insulin levels more than other forms. Hydrolysates are easier to digest and absorb by your body because they are made by further heating amino acids with acid or enzymes – breaking their bonds between them.

Many powders are fortified with minerals and vitamins, including calcium.

These powders, however, are not suitable for everyone. You won’t see much of an improvement in your quality of life by adding protein powder to a diet that already contains high-quality protein.

However, athletes and people who regularly lift weights may find that taking protein powder helps them gain muscle and lose fat.

Some vegetarians or vegans and people who are ill may have difficulty meeting their protein needs with food alone, so protein powder can be useful.

Summary: There are many sources of protein powders, and many different formulations are available. In addition to helping meet their protein requirements, they increase muscle mass and improve overall body composition.

How To Make Your Own Protein Powder?

Have you ever wanted to mix up your own ingredients for your own Organic Protein Powder? Well, me too…so I decided to develop a recipe for fresh homemade organic protein powder.

I have always wondered how those prepackaged protein mixes and powders could be fresh. It is well known that real foods lose their nutritional value over time.

I just knew there had to be a better way to enjoy the superfood value of protein shakes and smoothies. I have therefore created a recipe for Fresh Homemade Protein Powder.

After doing a bit of research, I could not find what I wanted in a homemade organic protein powder that I could grind fresh each time. So, I created a few recipes for myself and thought about sharing them.

My first recipe had:

  • Almonds
  • Sunflower Seeds
  • Pumpkin Seeds
  • Sesame Seeds
  • Flax Seeds
  • Chia Seeds
  • Hemp Seeds
  • plus Organic Powdered milk

Vegan Protein For Smoothies :

Whats is the Best Vegan Protein Powder recipes?

  • Almonds
  • Sunflower Seeds
  • Pumpkin Seeds
  • Sesame Seeds
  • Flax Seeds
  • Chia Seeds
  • Hemp Seeds
  • OR~Almond Milk Powder
  • OR~ Coconut Milk Powder

I love this mixture because it looks so healthy and inviting. Read on for the specific amounts of the ingredients.

Recipe for Fresh Homemade Protein Powder Mix:

  1. Two cups of Organic Milk Powder Certified Organic Whole Milk Powder (1lb)
  2. One cup of whole Almonds
  3. 1/2 Hemp Seed
  4. 1/2 cup Flax Seed
  5. 1/2 cup Sunflower Seeds
  6. 1/2 cup Pumpkin Seeds
  7. 1/2 cup Chia Seeds
  8. 1/2 cup Sesame Seeds

The nutritional analysis is for 1/2 cup of Protein Powder only. Any additional fruits or greens will add extra vitamins and minerals.

Combine the above ingredients in a bowl. Mix thoroughly and place in a Ball Jar. Store in the refrigerator until needed.

Instructions:

Add 1/4 to 1/2 cup of your Organic Protein Mix and grind it in your Vitamix

Next:

Add one cup of fresh water and 1/2 of fresh or frozen organic fruit,  frozen berries, veggies like Frozen Kale if you want.

Whiz your mixture in your VitaMix and enjoy!! If you are using fresh fruit, feel free to add 3 to 4 ice cubes before blending.

What Are The Benefits Of Making Your Own Protein Powder?

  • You can make your own protein powder if you use healthy ingredients like almonds, fox nuts, etc.
  • One of our most important macronutrients is protein. In order to keep our bodies working well, we need to fuel them with it each day in adequate amounts.
  • For those who do not know, protein aids in the growth of muscles, and in the repair of body tissues. Weak immune systems, weight loss, and slow growth of the body are all caused by an insufficient amount of protein in the body.
  • Many of us turn to protein powders to make sure we consume the right amount of protein in our diet every day. Protein-based drinks are commonly consumed by those who exercise every day. People who are on a weight loss diet also consume a lot of protein powder.
  • You can make your own protein powder at home using a few ingredients. Our conversation with Nutritionist Ekta Sood revealed homemade protein powders are both easy to make and very beneficial.

What are the Best Types of Protein Powder?

1. Whey protein

How it works:

This product is high in branched-chain amino acids (BCAAs) and digests quickly, helping to build new muscles.

May also help:

  • Blood pressure levels
  • Blood sugar levels
  • Gut health
  • Healthy aging
  • Heart health
  • Inflammation
  • Oxidative stress
  • Weight management

The protein in Whey comes from milk. It’s that liquid that separates the curds in the process of making cheese. It’s rich in protein however, it also contains lactose the sugar found in milk that many people have trouble digesting.

Whey protein concentrate contains some lactose The isolate version has less because the majority of the milk sugar is lost in the process of the process.

Whey digests rapidly and is rich in branched-chain amino acids (BCAAs). Leucine is the most abundant BCAA is an essential component in the development of muscle as well as recovery after endurance and resistance training 

Once amino acids get digested and absorb into the bloodstream, they are accessible for muscle protein synthesizing (MPS) which is the formation of new muscles.

Studies have shown that whey protein is able to aid in the development and maintenance of the muscle mass of athletes, assist in recovering from intense exercise, and help increase muscle strength when responding to training for strength

A study on young men found that Whey protein increased MPS by 31 percent higher than soy protein, and 132 percent more than casein protein after resistance training

A recent 10-week study revealed that postmenopausal women showed the same reaction to resistance training, regardless of whether they consumed either whey protein or placebo

Other studies of overweight, normal-weight, and obese people indicate that whey protein could enhance body composition by reducing fat mass and growing lean mass.

Furthermore, it appears that whey protein can lessen appetite, at the very least, at the same level as other kinds of protein

One study offered lean males four types of liquid protein meals over a variety of days. Whey protein meals resulted in the most significant reduction in appetite, and the largest reduction in calories consumed during the next meal.

Certain studies suggest that whey protein could help reduce inflammation as well as improve certain markers of heart health for obese and overweight individuals.

2. Casein protein

How it works:

Reduces muscle breakdown and promotes growth by exposing muscles to steady levels of amino acids.

May also help:

  • Blood pressure levels
  • Cell growth
  • High cholesterol
  • Immune function
  • Weight management

Like whey, casein is also a protein in milk. But, it is digested and absorbed slower.

Casein creates a gel when it comes into contact in the stomach with acid. slowing emptying of the stomach and slowing down the absorption by your bloodstream of amino acids.

This leads to an increasing, steady muscle in amino acids. This results in which reduces the speed of muscle break down of proteins (22).

The research suggests it is much more efficient in increasing strength and MPS than wheat and soy protein — but not as much as the protein whey (5Trusted Source 6Trusted Source Source, 24TrustedSource, 25Trusted Source, 26TrustedSource).

One study conducted on overweight males suggests that when the calories are cut back and casein is a good protein, it could outperform the whey protein in improving the composition of your body during resistance training.

3. Egg protein

How it works:

Provides all nine amino acids essential for lean muscle growth and appetite suppression.

May also help:

  • Blood pressure levels
  • Bone health
  • Cell growth
  • Eyesight
  • Heart health
  • Nutrient balance
  • Weight management

Of all whole foods, eggs have the highest protein digestibility-corrected amino acid score (PDCAAS).

It is the test of a protein’s purity and its digestion (28Trusted source).

Eggs are among the most effective foods to reduce appetite, and help you stay fuller all day long (29Trusted Source 30Trusted Source).

However, egg protein powders are usually made of egg whites and not from whole eggs. While the protein quality is good, you might feel less fuller because the yolks with high fat content have been eliminated.

As with all animal products eggs are a full protein source. They supply the nine amino acids that the body isn’t able to make.

Furthermore, egg protein is next to whey protein as the most abundant source of leucine which is the BCAA which plays the biggest part in maintaining muscle health (31).

Be aware that egg-white protein isn’t examined as thoroughly as casein or whey.

One study proved that it has less ability to curb appetite than a pea or casein protein consumed prior to eating (32Trusted source).

In another study, female athletes who took egg-white protein saw similar gains in muscle mass and lean strength, as did those who supplemented with carbohydrates (33Trusted Source).

Egg white protein is an ideal choice for those who suffer from dairy allergies and prefer a protein supplement made from animal protein.

4. Brown Rice Protein

How it works:

Contains a full spectrum of essential amino acids to promote fullness, body composition, muscle mass gain, and recovery

May also help:

  • Blood pressure levels
  • Blood sugar levels
  • Heart health
  • Inflammation
  • Weight management

Protein powders made of brown rice have been used for a long time, however, they’re usually regarded as less effective in comparison to whey protein to build muscles.

Rice protein is a good source of all essential amino acids, it’s not enough lysine-rich to constitute a full protein.

There’s not a lot of research done on rice protein powder, however, one study looked at the effects of whey and rice protein powders on fit, young males.

The study of eight weeks demonstrated that eating 1.7 pounds (48 grams) of protein from rice or whey every day resulted in the same changes in muscle strength, body composition as well as recovery.

However, further research on brown rice protein is required.

3 Quick And Easy Recipes that How To Make Protein Powder At Home For Weight Loss?

Protein powders are nutritional supplements that contain plant- or animal-based proteins. As they are protein-rich and low in calories, they can be your go-to weight loss solution. If you want to make your own protein powder, then here are three super easy and you are looking for ways to make your own protein powder, then here are three super easy and quick recipes to make your own protein powder. quick recipes.

Protein powders made in your kitchen, however, are the healthiest available. They do not contain sugar, thickeners, artificial flavors, or preservatives like most commercial protein powders.

If you are looking for ways to make your own protein powder, then here are three super easy and quick recipes to make your own protein powder.

1. Whey Protein Powder Recipe

It has all the necessary amino acids and is considered the best protein powder in India for reducing weight. Prepare it yourself by following these simple instructions:

Ingredients Required:

It only takes 3 ingredients to make your own whey protein powder:

  • 3.8 liter of low-fat milk
  • 4-5 tsp of lemon juice or white vinegar
  • 2 tsp of organic, unsweetened cocoa powder for flavor (optional)

Preparation Instructions:

Following the following instructions will help you prepare the ingredients:

  • Turn the heat to medium and add 3.8 liters of low-fat milk to a large pot. If you boil milk in a small pot, the milk will rise when boiled and spill out.
  • When the milk starts to simmer, stir in four tablespoons of lemon juice or white vinegar. Vinegar and lemon juice have an acidic pH, which makes cheese and separates milk’s whey from the liquid part.
  • Put the lid on the pot and turn off the flame. Wait about 20-30 minutes before eating.
  • Separate the whey and cheese from the milk by transferring them to a bowl. You will need a medium-sized pot and a strainer for this. Make sure the strainer is lined with cheeseTake care not to burn it!cloth. If you don’t have a cheesecloth a muslin cloth will also work. Scoop the cheese with a spoon.
  • The whey now needs to be dehydrated. Whey should be added to a hot nonstick pan. Then stir it for 15-20 minutes on low to medium heat if a cheesecloth is not present. Be careful not to burn it!
  • Once it gets thick, spread it evenly on a tray. We recommend you use a stainless steel tray instead of a ceramic tray and line it up with butter paper. The dried protein tends to stick on a ceramic tray, making it harder to scrape off.
  • Set your oven to 75° C and place the tray inside. Leave it for 4-5 hours to dehydrate.
  • Place the dehydrated whey proteIt can be stored for three to four months in a refrigerator in powder in a blender or mixer and blend. Mixer/blender can also be flavored with 2 tbsp cocoa powder.
  • Fill an airtight container with this protein powder. You can store it in your refrigerator for 3-4 months.

2. Plant-Based Protein Powder Recipe

Plant-based protein powders (soy, peas, chia, etc.) are good for people who prefer to avoid animal protein sources or for those who are lactose-intolerant. So if you too have the same concern, you can follow this recipe:

Ingredients Required:

  • 3 cups of low-fat milk powder. (If you’re a vegetarian, you can opt for soya milk powder)
  • 1 cup of oats
  • 1 cup of almonds

 Preparation Instructions:

To prepare vegan protein powder at home, follow these steps:

  • For 2-3 minutes, dry roast 1 cup of almonds and 1 cup of oats on low heat.
  • In a blender/grinder, combine 1 cup milk powder with roasted oats and almonds.
  • Until it is finely ground, grind it. Place the remaining instant dry milk in a blender and blend a few times until smooth.
  • Storing it in an airtight container in a dry, cool environment is best.

After preparing, this protein powder can be stored at room temperature for up to three weeks. It can be stored for up to one month if refrigerated.

Also, you can add it to your smoothies, cakes, bread, and yogurt, etc.

Nutritional Value:

The powder contains 80 calories and 8-10 g of protein, including whey protein, per scoop, which can be mixed into smoothies, cakes, breads, and yogurts.

3. Plants Seed-Based Protein Powder Recipe

You can also prepare your plant-based protein powder with mixed seeds instead of almonds or other nuts if you don’t want to add nuts. Here’s the recipe:

Ingredients Required:

  • ¼ tsp Pumpkin seedsThe recipe is as follows:
  • ¼ tsp Sunflower seeds
  • ¼ tsp Flaxseeds
  • ¼ tsp Chia Seeds
  • ½ Cup rolled oats
  • ½ Cup milk powder (organic and unsweetened)

Preparation Instructions:

Now that you have gathered all the ingredients, let’s begin with the super easy recipe:

  • Roast flaxseeds, sunflower seeds, and pumpkin seeds until they crackle on low heat. Cool them on a plate.
  • On low to medium heat, dry roast oats for 2-3 minutes. Set aside to cool down.
  • After the nuts and oats have cooled, grind them. Ensure you don’t over-grind them; otherwise, they will start releasing oils and you’ll end up with a paste.
  • Final step: grind/blend milk powder to make a fine powder.

It’s time to make your homemade protein powder! It can be stored in your refrigerator for up to one month. Make pancakes, bread, milkshakes, yogurt, and more with this protein powder.

 

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