How To Make Protein Powder

Whey Protein Vs Other Kinds

How to Make Whey Protein Powder from Scratch

Whey protein powder is milk protein. It does have a small amount of lactose in it. If you can eat yogurt or drink kiefer, you will probably be OK with whey protein. If you have a strong sensitivity to lactose, you may want to find another protein powder. Although it will have a different taste, you can use alternatives such as egg white, pea protein, goats milk, hemp, or brown rice powder.

Youll notice a creamier taste to your protein shakes when you use whey powder because it is a milk derivative. In shakes like the strawberry cheesecake, you will notice that the milk protein really makes it taste like cheesecake.

Using Protein Powder In Recipes

  • 1Make protein bars. Protein bars are a great snack for on the go, for school or for work. It’s simple to make and you only need about 3-4 ingredients. You can also easily adjust the ingredients to fit your dietary needs.
  • 2Add some to your oatmeal. Scoop 1 or 2 tablespoons of protein powder. Place some into your oatmeal when cooking for added protein and flavour.
  • 3Add it to smoothies. Chop up the fruits you usually incorporate into your smoothie and pop it into the blender. Pour in some sort of liquid so it blends smoothly. Sprinkle some protein powder into the smoothie and blend away, you’d be surprised at how much better it taste when you add protein powder.
  • 4Make a protein shake. Pour yourself a glass of water or almond milk. Add in 1-2 tablespoons of protein powder, if you feel like you need more put some more in but not too much. Stir with a spoon and drink away.Advertisement
  • Whey Protein Powder Recipe

    Whey protein powder is considered the best protein powder in India for reducing weight and has all the necessary amino acids. Heres a quick and easy recipe to prepare it at home:

    Ingredients Required:

    You just need these 3 ingredients to make your whey protein powder at home:

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

    Preparation Instructions:

    Once you have gathered the ingredients, follow these instructions for preparation:

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    What Are The Best Protein Shakes

    You can find plenty of shake recipes online, but the 5 varieties here are full of nutritious protein, and the shakes taste amazing. The recipes make one shake each, but you can make them in advance because they will stay fresh in the refrigerator for up to three days. Try any of these flavors!

    • Strawberry cheesecake

    Tips For Making Protein Powder Taste Good

    How to Make Homemade Protein Powder

    Healthy smoothie ingredients like Greek yogurt, nut butter, silken tofu, and oats are all rich in protein already. This will not only help the mixture taste better, but will also help your powder last longer . With a little more time on your hands try some of these satisfying combos:

    • Stir powder with Plain Greek yogurt + top with fresh fruit and low-sugar granola or unsalted nuts
    • Mix powder into stovetop oatmeal and cook per usual + top with fresh fruit, honey, or maple syrup
    • Add to dry ingredients of muffins, cookies, pancakes, and bread
    • Mash into energy bites check out these 7 Energy Ball recipes or these No-Bake Energy Bites
    • Build a smoothie bowl using less liquid and more creamy ingredients like avocado or banana + top with your favorite fruit, nuts/seeds, granola
    • Add a tablespoon or two of powder to dips like hummus, guacamole, or queso

    Say goodbye to choking down plain water and chalky powder! Keep reading for more steps toward enjoying the most out of your protein powder.

    A Gift For You

    Recommended Reading: Can You Have Too Much Protein On Keto

    How To Use Protein Powder

    • Once youre done making your protein powder, store it in a dry glass container in your refrigerator.
    • The best way to incorporate protein powder into your diet is to dump some in your morning smoothie or mix it into your oatmeal.
    • Other ways include using it to thicken soups and curries, boiling it in any milk of your choice to make a comforting drink, and forming them into bliss balls by adding date syrup!

    Do you make protein powder at home? Share your recipes with us!

    Satisfy Your Sweet Tooth

    Brownies, cakes, cookies, and morethere is no shortage of healthy desserts you can add protein powder to! Choose a protein powder with the flavor that your dessert is looking for and mix it right into the batter. We love this protein brownies recipe from Ambitious Kitchen that allows you to have a brownie for just 100 calories! It’s one of the easiest ways to start cooking with protein powder.

    Read Also: Are Protein Shakes Good For High Cholesterol

    Youre In Complete Control

    Artificial colours, flavours, proprietary matrixes that permit supplement companies the right to not have to disclose the exact dosages and details of ingredients in their protein powder theres a ton of dodgy and questionable techniques out there used to primarily elude the customer and put more money in the supplement giants pockets

    Like I said, this often comes at the cost of poor quality ingredients.

    When youre making your own protein powder youre in complete control. Theres no question as to whats in it because youre deciding and youre making it. 100% transparent.

    Does Protein Powder Make You Fat

    HOMEMADE Weight Gainer Protein Powder Recipe (CHEAP)

    When making your protein powder recipe, you need to consider the calories and your daily activities. Most people think that protein can make you fat however, this is only true if you consume excess calories. First, consider the number of calories you need to avoid adding weight. To make a healthy shake, use low-sugar and high-fiber ingredients. You can also include nutritious elements such as matcha and cacao powder

    Recommended Reading: Should I Drink Protein If I Want To Lose Weight

    The Benefits Of Chia Seeds

    Chia seeds are an absolute favourite ingredient of mine. So much so that I add them to SO many of my recipes including The Best 5 healthy Dessert Inspired Overnight Oats. They are also incredibly nutritious, yet relatively low calorie.

    A single tablespoon is not only loaded with healthy fiber, omega-3 fatty acids and other micronutrients. It also contains only 68kcal and 2g protein. Plus, they are a low-carb food because the majority of the carbs within them are fiber that isnt digested. In fact, chia seeds are 40% fiber and great for your gut health.

    Chia seeds also contain high levels of antioxidants, which fight free radicals, thus contributing to the prevention of cancer and signs of ageing. Plus, due to their gel-like consistency when mixed with liquids, chia seeds often expand in the stomach, thus keeping you feeling fuller for longer.

    Best Homemade Protein Powder In 10 Minutes

    How to Make Protein Powder at Homeplant-based protein powders

    • Milk Powder ¼ Cup
    • Dry roast almonds, pistachios, walnuts and peanuts for 2-3 minutes on medium to low flame and let it cool down.
    • Dry roast flax seeds for a minute and let it cool.
    • Dry roast pumpkin seeds, chia seeds, soybeans and oats for 2-3 minutes on medium to low flame and let it cool down.
    • Grind/ blend roasted nuts, seeds, and milk powder and grind/ blend to make a fine powder.
    • Sieve ground powder to get fine flour/powder-like consistency.
    • Homemade protein powder is ready. Enjoy!!!
    • For Women: 46 grams a day
    • For Men: 56 grams a day
    • For Pregnant and Breastfeeding Women: 71 grams a day.
    • Aids in Weight Loss.
    • Throughout the day to get your daily protein requirements.
    • Post-workout.
    • Mix 2 Tbsp of protein powder to the wheat, jowar flour and knead to make the dough and prepare flatbreads.
    • Mix 1 Tbsp of protein powder to the cup of warm milk.
    • Mix 2-3 Tbsp of protein powder to the pancakes, dosa, idli batter.
    • Mix 1 Tbsp Protein Powder with fruit and vegetable smoothies.

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    Check Out The Benefits Of Each Ingredient:

    • Oats- Oats are high in protein and fiber, they are good for your heart, and they help control blood pressure.
    • Hemp seeds- Hemp seeds are a complete plant-based protein! They improve memory, they are high in omega 3s and they contain all 20 amino acids!
    • Pumpkin seeds- Pumpkin seeds are high in protein, they kill parasites, they are full of minerals, they regulate sleep, encourage mental health, and fight hair loss in men.
    • Chia seeds- Chia seeds help build muscle and help you to lose weight! They help provide energy and stamina, cleanse the colon, aid in healthy digestion, and help prevent cancer.
    • Cacao powder- Cacao powder helps lifts mood, supports weight loss, its a great source of magnesium, improves memory, and helps balance mood!
    • Store in an airtight container.
    • Keep refrigerated, or freeze. It will last longer in the freezer.
    • Blend into your favorite smoothie. 3 heaping tbsp has approximately 9-10 grams of protein.

    Sweet Potato Protein Smoothie

    Cinnamon Protein Powder Shake Recipe How to make protein ...

    Heres what you need for this protein smoothie recipe:

    • 1 scoop of Natural Protein Powder
    • 1 cup Milk
    • 1/2 teaspoon Pumpkin Pie Spice
    • 1/4 cup canned Sweet Potatoes.

    Mix the ingredients together to get a nutritious smoothie packed with at least 17 grams of protein.

    Keep experimenting with this protein powder recipe and create your own derivatives. Just remember that for a nutritious and natural protein powder, these 3 ingredients are mandatory: milk powder, almonds and dry oats.

    This protein powder helps you build muscles and burn fat faster.

    Recommended Reading: What Type Of Protein Is In Muscle Milk

    What You Should Do

    McManus says that in certain cases, chemical-free protein powders may be helpfulbut only with medical supervision. Such cases could include

    • difficulty eating or an impaired appetite
    • a surgical incision or a pressure wound that is not healing well
    • a serious condition requiring additional calories and protein in order for you to get better .

    Otherwise, get protein from whole foods: nuts, seeds, low-fat dairy products , legumes , fish, poultry, eggs, and lean meat. “You’ll find,” McManus says, “that there are many ways to get protein without turning to a powder.”

    How To Make Protein Powder

    Today I will tell you how you can make a perfect protein powder at home. And by eating it, you can grow your body very fast. With this protein powder your bodys protein needs will be easily met. So lets go without wasting any more time. We will need some ingredients to make protein powder on the main topic.

    • 100 grams of nuts
    • 100 g dried small seeds of soybean
    • 100 g fried gram
    • 100 grams of walnuts
    • 100 grams of walnuts

    If your budget is low you can give wood nuts and if your budget is high you can take it then take it. Take all these ingredients and then lightly dry them. If you want, you can lightly fry them or leave them in the hot sun for 5 hours. All you have to do now is grind them together in a mixer blender and then they will turn into powder.

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    Can I Make My Own Whey Protein

    Whey protein is popular because our bodies absorb it faster than other supplements. Homemade whey is healthy because you get to choose your ingredients. To make whey you need a milk product like yogurt then place a strainer over a bowl. Remember to put a muslin cloth into the strainer. Pour the yogurt on the strainer and cover it with a plastic wrap then chill overnight. Remove the wrap in the morning the yellow material in the bowl is your whey protein.

    When And How To Eat This Protein Powder


    The powder should be taken 5 minutes after exercising for an hour or more. You should mix it with milk. Take three teaspoons of powder in a glass and mix it with milk and eat it after exercise. Mix three teaspoons of powder with a glass of milk in the morning and eat it. And with it you will eat normal food at home. If you take this powder regularly, you will notice a difference in your body within a week. Your body will slowly begin to form and your muscles will begin to grow. You must make and use it at home. When you can make it at home then there will be no need for outside protein pack.

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    Easy Steps For The Perfect Protein Porridge

  • Pour dry porridge oats into your bowl and just cover with milk, alternative milk or water. The more liquid you add, the looser your porridge will be.
  • If you’re using a microwave, heat the porridge for one to two minutes, checking to make sure it doesn’t bubble over. Stir half-way through cooking.
  • Once your porridge is cooked, remove from the microwave and allow it to cool for another two minutes.
  • Stir your protein powder into your oats. Garnish with berries, banana, nut butter, seeds, honey or maple syrup and dig in!
  • Making Your Shake Without A Blender

  • 1Grab a large mixing container. A water bottle with a sealable lid and large mixing bowl work well when you don’t have a blender. Additionally, if you have a blender bottle or a spherical whisk, you can use that to shake up your ingredients.
  • For this method, it’s best to mix your liquids separately from your solids before blending everything together. You will have to mash your solids before adding them to your shake.
  • A nonelectric food processor and chopper will also work well for mixing fruits and other solid foods.
  • 2Pour your liquids into your bottle. Add 1 cup of milk or juice to your container before you add your powder.
  • If you dont have a blender, its best not to add any ice. The ice wont be able to break up in your container and will prevent any of your other ingredients from fully mixing.
  • 3Add your protein mix. Before adding anything else, just like with a blender, mix in your protein. Use your whisk and shake the bottle, or stir the mixture with a fork.
  • Unless you can mash up nuts or chocolate into a fine powder by hand, use a flavor powder substitute. You can also use peanut butter instead of nuts. Try almond milk instead of almonds, and chocolate protein powder instead of chocolate.
  • The easiest way to mix all the protein powder is to pour in a little in at a time, stir, and then pour in more.
  • 5Add your other ingredients. If you mashed up fruit to add to your smoothie, pour your mixture in now and shake or stir it.
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    Risks Of Protein Powder

    In addition to being more affordable, homemade protein powder may also be a healthier option as you know exactly which ingredients are being used. An article in Harvard Health Publishing reports on the risks of protein powders.

    One risk is that protein powders are not FDA-regulated or approved. As they are a dietary supplement, the FDA leaves it to the manufacturers to determine the product safety. Moreover, the long-term effects of protein powder are unknown. There’s little data on the side effects of protein supplementation.

    For some individuals, especially those who are lactose intolerant, protein powder can cause intestinal discomfort if they’re using a milk-based powder. Finally, be wary of the fact that certain protein powders may be high in sugars and calories.

    Generally, it’s best not to consume too much protein as it can put excess pressure on the kidneys, says The Pharmacy Guild of Australia. This could increase the amount of calcium excreted in the urine and could affect bone health in the long run.

    How Much Protein Do You Need Each Day

    How to Make Homemade Protein Powder

    Protein is an essential part of a healthy diet, especially if you’re working out. Not eating enough protein can lead to muscle loss, undoing all your efforts at the gym.

    “Try to consume about 30% of your daily calories from protein,” says Nicole Hinckley, RD, LD, Speaker and Nutrition Consultant for Protein2o. “Aim for about 25-35 grams of protein per meal and after a heavy workout. Evenly spacing your protein intake throughout the day can help with optimal absorption.”

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    The Benefits Of Hemp Seeds

    Hemp seeds are not only a great source of protein, but they are also a great source of magnesium, high fibre and low salt. In just one tablespoon of hemp seeds, there is over 3g protein too. With the seeds being one of the only Vegan complete sources of protein. This basically means that they provide all nine essential amino acids that make up protein, which cant be produced naturally by our bodies.

    Hemp seeds also apparently reduce the risk of heart disease, due to its high amounts of an amino acid. This helps to lower blood pressure and inflammation. As well as being a good source for healthy omega-3 fatty acids, which are great for your immune system. They and also used to help skin conditions, including eczema and dry, itchy skin.

    How To Use This 5

    Personally, I love to use this protein blend as a topper first and foremost. Topping smoothie bowls, with yogurt and fruit, over salads etc. I also use it as a filler for sauces , smoothies, a tbsp within any overnight oats recipe and within baked goods. You can even try to incorporate it into the crust of my tart recipes, for a little protein boost to your dessert.

    In fact, if you give this recipe a go, then let me know your favourite ways to use it in the comments below!

    If youre looking for any other DIY inspiration, then I have lots to choose from. From How to make Coconut Butter, to Homemade Oat Milk or even DIY Homemade Vegan Nutella. In fact, I have quite a few homemade milks, cheeses, baking ingredients and more. PLUS, Im making it a mission to try to upload one new DIY every single day!

    If you give this DIY a go, then please let me know in the comments below! Also, I love to see your creations, so feel free to tag me .

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