Before I begin, let me just say, you’re doing an incredible job at trying to keep yourself fit. It isn’t impossible to think that we might lack in fulfilling our bodily requirements, no matter how hard we try not to. To keep up with them and stay fit, the second-best alternative to eating health.How to make protein powdery foods in our meals is protein powder and other such commodities.
Why homemade protein is the best option for you?
On top of that, no matter what we say or believe, the thought that processed foods aren’t the best one could ask for is stuck at the back of our heads. If home-cooked foods were put in comparison to the food that comes in a tin, arguably the former would win more votes. Not too different in the case of protein powder as well. The consciousness and anxiousness attached to being unsure of what factory proteins contain might be a source of immense stress for some people. To put the concept into illustration, whey protein that does not contain gluten but is prepared in a factory in which gluten-containing products are manufactured, might still be contaminated (with gluten). The concern might seem minor and insignificant but maybe a source of spontaneous malaise for patients of celiac disease.
In addition to this, conventionally protein powders cost a lot, and by that I mean A LOT. Considering the quantity of powder a container holds by the retail price, the thought may be convincing enough for one to put the energy booster back in the isle and walk right past it. If you are someone who can relate to the given scenario, homemade protein powder will be your hero! Not only is it a healthier substitute but also economically inexpensive. So what are you waiting for?
Keeping all of that in mind as well as your preference for homemade products, let’s get to the bottom of how to make a perfect risk-free (to a great extent) protein powder. Providing your child or yourself with homemade protein powder is only a recipe away!
Ingredients you need to make protein powder at home;
- Whey 1/3 cup
- Almonds ¼ cup
- Walnuts ¼ cup
- Oats ¼ cup
- Soya beans ¼ cup
- Sunflower seeds ¼ cup
- Pumpkin seeds 1/3 cup
- Flaxseed ¼ cup
- Peanuts ¼ cup (as per your personal preference)
- Chia seeds ¼ cup
- Any other variety of whole nuts you favor
In case it is difficult for the mentioned ingredients to be made available in your area of occurrence, you may also prepare it using only the ingredients given below;
- Oats (as per the availability or preference)
- Almonds (as per the availability or preference)
- Powdered milk 1/3 cup
The recipe can be altered as per the quantity of powder needed. You may make a considerable quantity that could last for long enough at once.
Instructions to follow the recipe of DIY protein powder
The most unchallenging and undemanding recipe of all times is mentioned as follows;
- Begin with dry roasting the seeds, nuts i.e. peanuts, walnuts, almonds, etc. over the stove/flame for 1 – 3 minutes.
- Let the roasted ingredients cool down for a short while before continuing with the recipe.
- Once the nuts are cooled down, use a grinder to make a powder of the ingredients put together
- Add the whey or powdered milk to the powdery mixture of proteins
- Sieve the made combination (to obtain powdery uniformity)
- Put your protein powder into a jar
Congratulations! Your blood, sweat, and tears paid off in the form of an energizing powder for you to readily add to your meals or your morning drink.
What are the protein requirements by gender?
The protein requirements for each of us vary depending on our gender and the laborious tasks we perform in our day-to-day life. In extension to this, age is also an essential factor that determines the amount of protein we should have an intake of in our life. Primarily, several detailed types of research and studies have put forward that the daily need for protein for women is 46 grams. The only exception is that of a pregnant female who would need a minimum of 71 grams. On the contrary, men need 56 grams of protein.
Who needs protein powder?
Normally, the meals we consume thrice a day are sufficient enough for us to fulfill our bodily requirement of protein powder. You may only need external supplements more often than not if you strive solely on processed food or fast food. Otherwise, a balanced diet and correct incorporation of (especially) leafy vegetables are sure to not leave you deficient. With that being said, there are, undoubtedly, cases of exception as well. A few of such are mentioned and explained below;
- Athletes; if you are preparing for an upcoming competition or a challenging exercise, protein powder is your best buddy (along with other home-cooked fresh meals)
- Getting back into working out; it is natural to feel a tiny bit off track and short on energy when you start exercising as per your prior schedule, to overcome this you may take the help of the powdery goodness. If you are increasing the number of exercises you perform in your workout schedule and feel overly exhausted, a scoop of protein powder in a shake certainly won’t hurt.
- Recovery stage; let me be the first one to say, I understand wholly how laborious returning to your casual life may be if you’ve been suffering from an injury. Medications and hospital food tend to take away the excitement of one’s taste buds as if it was never there. In such a crucial circumstance, if having protein powder helps you get out of your bed, so be it.
- Growth stage; teenagers out of all people have an increased requirement of proteins. Ironically, that is also the age group in which people tend to be careless about their diet. Henceforth, if you are a teenager (or around that age group on the lower band) and are reading this, pay as much heed to your diet as you do to your favorite TV series. Moreover, if you are into sports and other demanding co-curricular activities, this article is for you (and so is the food product being discussed)
Having discussed all the above-given prospects and eligibility criteria, I would firmly recommend you to reach out to your dietitian and confirm whether protein powder is a good idea for your body type, specifically.
What is the most favorable time of the day to have protein powder?
Honestly, anytime you like. There is seldom any harm in doing so as long as you are sure that you need it. Incorporating protein powder in your meals aside from being compelled to by one’s dietary needs, is not the wisest decision to make. However, a good majority of people who have an intake of protein powder do so in their breakfast meal or post-workout. The idea is only to make use of it if there is a dire lack of proteins or there are no other alternatives.
What are the types of protein powders?
Each protein powder follows the line of a similar aim if not unmistakably identical; to help meet or cover up the lack of protein in one’s body. Some commonly known types of protein powder are;
- Whey protein
- Egg protein
- Brown rice protein
- Mixed plant protein
- Casein protein
The healthiest of them all is considered to be whey protein.