Boosters For Vegan Protein Powder
Add these additional ingredients to your protein mix to amp up the protein content and load up on texture and flavor. Use anywhere from two tablespoons up to 1/4 cup for your protein powder.
Mushroom Extract
Mushrooms might not be the first thing that come to mind when creating a vegan protein powder, but these superfoods should not be ignored.
Although the mushrooms you saute in a pan or add as a pizza topping have plenty of health benefits, powdered extracts of certain mushrooms are packed with even more medicinal benefits and are a strong source of copper, selenium and B vitamins.
Varieties such as lions mane, reishi, chaga, turkey tail, and maitake are also rich in beta D-glucans, which act as powerful support for your immune system, among other benefits.
Oats
More than just a hot breakfast cereal, oats are a healthy whole grain thats clinically proven to be good for your heart and for lowering cholesterol.
Half a cup of dry whole oats offers more than six grams of protein and four grams of fiber. Oats also contain decent amounts of magnesium, zinc, phosphorus and the B-vitamin folate.
Nuts
Nuts are great protein sources with one ounce containing anywhere between five to seven grams of protein, depending on the nut. Peanuts take the lead, followed by almonds, Brazil nuts, cashews, hazelnuts, pine nuts, pistachios, and walnuts.
Choose Your Recipe And Review The Ingredients
The first step when making protein bars at home is deciding on a recipe to follow.
A quick online search is sure to produce hundreds of different recipes. You can easily find ones that cater to specific dietary restrictions like nut-free, vegan, paleo, gluten-free, and more.
After reading over a few recipes, you may notice how versatile protein bars are and you might even come up with your own ideas utilizing your preferred ingredients.
To help you get started, here are a few of my favorite recipes:
You can also check out these lists for 32 homemade energy bar recipes and 33 energy ball recipes many of which are filled with protein.
Once youve landed on a recipe, carefully review it to ensure there are no ingredients you have an allergy to or want to avoid.
Purchase Yellow Split Peas
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Rinse Your Peas To Clean Them
How To Make Your Own Natural Protein Powder At Home
Making your own natural protein powder at home has never been so easy. You only need 3 store-bought ingredients. Plus, this recipe is super cheap, and recommended by dietitians.
From now on youll never have to buy protein powders from online or offline stores. Just follow the instructions below and prepare your own natural protein powder.
Some of the best protein supplements might be an option for you to build muscles and get in shape. But they can be expensive, contain lots of artificial ingredients, and in most of the cases you dont even know what all those ingredients are .
So, instead, why not doing it yourself, at home, knowing every single ingredient that comes into this protein powder preparation?
Lets see what are those 3 nutritious ingredients found in this natural protein powder recipe and how can they help you build muscle mass and burn body fat.
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Types Of Protein Powders
Protein plays a fundamental role in our everyday diet needs. It helps fortify and repair all areas of the body, including muscles, skin and nails. Factors such as age and weight will affect how much protein is required daily. For example, a woman around 143 pounds would require about 52 grams of protein per day, says HealthLinkBC. A 176-pound man, on the other hand, would require 64 grams of protein each day.
If you stick to a balanced diet, you should be getting sufficient protein intake. There are instances in which your daily protein needs aren’t being met, in which case you may want to use protein powder to supplement your diet.
According to The Pharmacy Guild of Australia, these exceptions might include teenagers whose bodies are still growing, people who exercise frequently and those recovering from sports injuries. Certain lifestyle choices, such as veganism, can also require protein supplementation.
The different types of protein powders, according to The Pharmacy Guild of Australia, include: whey, casein, hemp, soy, pea/rice protein and egg. While whey is the fastest-digesting protein and the most popular protein powder, hemp, soy and pea/rice protein powders are great options for those with dietary restrictions. All of these powders can be incorporated into recipes.
Are There Any Dangers Involved In Mixing Your Own Protein Powder
If your protein powder recipes only include pure protein powder, there is no way you can cause your body any harm.
While you should be careful about the amount of protein that you consume, making protein powder is no more dangerous than buying it directly from a manufacturer.
In fact, since you will know exactly what is going into your protein drinks, you will be able to avoid having allergic reactions.
Although making protein powder mixtures is completely safe, you should remember that different kinds of protein have different qualities.
Some protein powders, such as casein, also have extremely high sodium levels. You can pick and choose the types of protein powders that you use for your mixtures by monitoring your results and taking notice of any and all side effects.
Read Also: Are Pure Protein Bars Healthy
Blend Everything Individually And Mix It All Until There Are No Lumps
Now that you know what ingredients you want to use, the final step is to blend everything individually. Then, mix or whisk everything in a mixing bowl until there are no lumps left.
You can then store your DIY vegan protein powder in an airtight container, away from light or moisture. It can usually keep for four weeks, but you can make it last longer if you decide to keep it in your fridge or freezer.
Its that easy. And now you dont need to buy expensive sugary processed chemical vegan protein powders anymore. You can make them yourself and personalize them until you find the perfect recipe for you.
It might take some time, but it is worth it!
How To Make Your Own Vegan Protein Powder
Start by getting all your ingredients out.
Making your own protein powder is easy, you simply need to mix all the ingredients together in a large mixing bowl.
Start with a small amount of sweetener at first. You can always add more, but it can ruin the taste if you add too much.
Spend at least a minute mixing the ingredients together to ensure that the flavoring ingredients are evenly distributed.
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Store Your Powder In The Fridge
Pea Protein Vs Other Protein Powder Options
For starters, pea protein is dairy-free. They contain no milk or milk products, which is essential for people with lactose sensitivity or intolerance and for vegans.
Pea protein can likewise deliver the quality of protein one needs to help recover muscles after a workout. With its low-fat content, it makes a healthier choice for a pre-or post-workout drink. Plus, its a good choice if youre on a budget.
Related: Best Vegan Pre Workout
Does pea protein contain all essential amino acids?
Yes, it is a complete protein. This means it contains all nine essential amino acids, including BCAAs, that your body needs to build muscles.
Although whey is the gold standard for protein powder, both are excellent protein sources. Neither has a remarkable texture or taste, but both are easy to mix and versatile with other food and drinks.
Based on their nutrition profiles, one ounce contains 22.5 grams, while whey protein contains 27 grams in an equivalent amount of protein powder. Both are also relatively low in sugar, fiber, fat, and carbs.
Who should take pea protein?
Pea protein has the greatest appeal among vegans and vegetarians. These people want to boost their protein intake to promote strength and muscle gains and support their active lifestyle.
However, it is a good option even for the meat-eater, especially those wanting to avoid casein or whey because theyre allergic to dairy or have lactose intolerance.
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What Is A Protein Shake
Protein shakes are a protein drink typically consumed before or after a workout in order to aid in muscle recovery. Protein shakes are usually made with frozen fruit/ice, a protein source such as protein powder, and a liquid.
Are protein shakes good for you? The healthiest protein shakes are the ones you make in your own blender because you can control what goes in them. The goal here is low sugar + high protein and no additives.
Benefits of protein shakes Protein shakes are an excellent thing to drink after a workout to help your muscles properly recover. In addition to post-workout, protein shakes can be used as a meal preplacement if they have enough calories ore even a high-protein snack.
Protein shake before or after workout? Our preferred time to drink a protein shake is post-workout, but it has been said that either before or after a workout will provide the same benefits!
Buy Green Or Yellow Split Peas
First, buy green or yellow split peas. Yellow peas are higher in protein and have a milder taste than green peas. Still, they are a high-quality protein source and offer many health benefits, like heart health, feelings of fullness, and improved muscle growth.
You can also use frozen or dried peas. But if you use frozen peas, thaw them under cool water first because this will produce a more vibrant green color.
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Homemade Protein Shake Ingredients
Alright, so lets talk ingredients. To make a healthy homemade protein shake, you will need:
The ingredients Ive linked to above can be ordered from Thrive Market, which is an impressive online store that sells healthy, organic food and natural products at 25-50% below retail prices. I like to think of it like Amazon meets Costco meets Whole Foods .
If you want to purchase anything from them, you will need to sign up for a Thrive Market membership. However, if youre a reader of my website, you will get an exclusive bonus when you join:
Can You Make Protein Powder At Home
For those who choose to supplement their diets with protein powder, there’s a laundry list of options on the market, from whey powder to hemp and soy powders. Though for a more affordable and potentially healthier alternative, you can make protein powder at home.
Use protein-heavy ingredients such as almonds and dried milk to make protein powder.
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Fresh Homemade Protein Powder
Have you ever wanted to mix up your own ingredients for your own Organic Protein Powder? Well, me, tooso I decided to create a recipe for Fresh Homemade Organic Protein Powder.
I have always wondered how those prepackaged protein mixes and powders could be fresh. We all know real foods can 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. So, I came up with 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 my own use and then thought about sharing them with others.
Clean The Peas And Soak Them In Cool Water
Clean the peas to remove bacteria and dirt. After cleaning, put them into a colander under running water. Weed out any clumps of dirt or rocks.
Remember that rinsing peas is still essential, even if they are flash frozen or bagged. Its because peas can still pick up bacteria when sitting in storage.
After cleaning, use a jar or bowl to soak the peas in cool water. Put the dried peas into a glass container and cover them with water. The goal is to let the peas expand as they soak. So, dont mind if they change size. Cover the container with plastic wrap.
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How To Use Naked Seed Protein Powder
I use this protein powder in my post-workout smoothies or shakes. You can also mix it into oatmeal, sprinkle it over yogurt, or add it to energy bars. The protein powder comes unflavored, which makes it undetectable when you blend or bake it into just about anything.
Also, even though there is no emulsifier, the seed protein powder mixes and dissolves really well.
Make Your Own Protein Powder
Its very ironic that Im sharing a recipe for how to make your own protein powder.
I have always been very anti-protein powder, I just felt like it wasnt really necessary. I knew I was getting a lot of protein from fruits and veggies , nuts, seeds, legumes, grains, superfoods and so on.
But something changed last week.
If youre part of our , you know about the cleanse Peter and I just finished , part of the cleanse was more protein throughout the day and 15 grams of protein within 2-3 hours of waking up! If youve read this post about our breakfast philosophy, you know we dont roll that way.
However, I kept an open mind and decided to give it a try.
For 8 days Peter and I had protein powder 3 times a day! We dont recommend that, but long story short we went through A LOT of protein powder!
Which got us thinkingMan, wouldnt it be great if there was a cleaner , less nasty tasting protein powder?
Then Peter chimes in We should make our own!
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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.
Are Protein Shakes Good For You
Yes! Protein shakes are an excellent choice for breakfast, a snack, or meal replacement. All adults need around 46-56 grams of protein each day and protein shakes are a convenient way to meet that requirement.
The best protein shake recipes, in my opinion, rely on protein powder to provide protein. Protein powder has many benefits, including the following:
- Aids with weight loss
- Helps build muscle and strength
- Functions as a appetite suppressant
- Boosts metabolism
- Repairs muscles from exercise
You can use a plant-based protein powder or an animal protein powder , depending on your preferences. Just make sure the protein powder you use is free from additives, hormones, artificial sweeteners, and fillers. Lastly, always remember that organic is best.
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Choose Your Protein Sources
To build your own powder, you’ll need a few dried protein sources. Which ones you choose and how much you use is entirely up to you. My go-to is Back to Her Roots’ recipe, which calls for:
- 1 cup of green lentils
- 1/3 cup of brown rice
- 1/3 cup of oats
- 1/3 cup brown rice
Other protein sources you can use include bulgar wheat, other lentils, farro, and barley .
Ed. note: you can also take a cue from a Korean multigrain drink called misu garu. It’s made from ground-up grains like barley, corn, rice, millet, and other ingredients like soy beans, sesame seeds, and black beans. Learn more about it here .