Do you add protein powder as a supplement to your diet to stay fit? You’re not alone. Ever since people have become more concerned about their health, the market has seen a significant rise in the sales of protein powders. You go to the gym, and the first thing your trainer offers is to add a good protein powder to your diet. While they may be good for your health, they can be heavy on your pocket. What if we tell you you can make a protein powder at home?
There are plenty of foods rich in protein out there, and you don’t always need to take a supplement to match your requirements. Even if you want to meet your daily requirements or need more protein for muscle repair, you can make protein powder at home.
Protein powder supplements could be dangerous
For the unversed, protein is an essential micro nutrient that plays an important role in the growth, repair, and maintenance of tissues in the body. Protein powder is a dietary supplement made from various sources of protein, such as milk water, casein, plant-based sources such as soy, peas, rice or hemp, and more such foods. It is generally used by people who wish to add more protein to their diet. Generally, people are recommended to take one to two scoops or more of the protein powder, depending on their requirements.
While the purpose of protein powders is to provide your body with a sufficient amount of nutrients, sometimes they can trigger certain side effects. As per Harvard Medical School, protein powders may contain added sugar, calories or even toxic chemicals that can be dangerous to your health. Citing a report, researchers at Harvard also found that some protein powders contain contaminants that have been linked to cancer and other health conditions.
If protein powder supplements are so bad for your health, why not make one at home which is not just healthy but non-toxic? Scroll down to find out how you can make one on your own.
How to prepare protein powder at home?
- 1 cup of rolled oats
- Half a cup of pumpkin seeds or sunflower seeds
- 1/2 cup of dry pulses such as lentils, chana dal
- Half a cup of dry coconut pieces
- 1/4 cup of chia seeds or flax seeds
- 1-2 tablespoons cocoa powder
- Cinnamon to taste
- Sweetener (honey or maple syrup) to taste
1. First, preheat the oven to 350°F (175°C). Put oats, dry fruits, and dry pulses on a baking sheet. Toast them in the oven for about 10-15 minutes or till they turn light golden and fragrant. They should not burn and turn too brown.
2. Let the mixture cool down and put it all in the blender along with the desiccated coconut flakes, chia or flax seeds, or anything you are using.
3. Don’t leave large chunks and strain the mixture if need be. And your homemade protein powder is ready.
4. Transfer it to an airtight container and store it in a cool, dry place.
5. You can use this homemade protein powder in smoothies, shakes, yogurt, oatmeal, or even in recipes that call for protein powder.
6. You must note that the texture or taste of this homemade powder may be slightly different from the product available in the market.
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