What are the best ways to make protein powder at home? Our guide shows how to make homemade protein powder easily and cheaply for a nutrition boost.
Plant-based protein powder for nutritious protein shakes can be a useful supplement to the diet, for example with a protein-rich low-carb diet or if you do not want to use animal protein for muscle building and muscle maintenance or for strengthening and regenerating the tissue.
Instead of using ready-made protein powder mixtures, which are often based on animal protein sources, it is helpful to have a supply of homemade protein powder on hand, so our guide will outline how to make protein powder at home so simply you will wonder why you would bother buying it at the store!
Thanks to the selected unprocessed ingredients, the DIY protein powder not only provides the body with important amino acids, but also with other nutrients such as unsaturated fatty acids and long-chain carbohydrates in connection with fiber. The powder forms a healthy and filling base for protein shakes and a good addition to meals. In addition, the protein powder is cheaper than finished products.
How to make protein powder at home: recipe
In the following basic recipe for a protein powder you will find information on the main nutrients per 100 grams for orientation. So you can decide for yourself which ingredients are best suited for your purposes. The basic recipe can be easily modified, for example, in the case of intolerance to certain ingredients. A mix of different protein-rich ingredients makes sense, however, so that the finished powder contains the broadest possible spectrum of vegetable proteins.
For about 400 grams of protein powder (about five servings of protein shakes) you need:
- 20 EL whole grain oats (14 g protein, 55 g carbohydrates, 12 g fiber) or spelt flakes (14 g protein, 64 g carbohydrate, 9 g fiber)
- 20 tbsp hazelnuts (12 g protein, 61 g fat, 7 g fiber) or another type of nut
- 8 teaspoons sunflower seeds (19 g protein, 47 g fat)
- 8 teaspoons flaxseed (22 g protein, 37 g fiber)
- 8 teaspoons pumpkin seeds (32 g protein, 55 g fat, 7 g fiber)
The protein powder can be prepared in just a few steps: Put all the ingredients in a blender or multi-chopper and grind to a powder at the highest level – done! The protein powder is best stored dry and airtight, for example in a screw- top jar . It stays that way for at least two weeks.
Using homemade protein powder
Four tablespoons of the powder and 300 milliliters of plant-based milk or juice are enough to prepare a protein shake, but it is also suitable as an addition to a muesli drink or a bowl with fresh fruit or vegetables. The powder can even be used for high-protein baked goods by replacing part of the flour.
Modifying the protein powder recipe
The protein powder can easily be modified with other ingredients, as the selection of vegetable sources with valuable protein is very diverse. Anything that can be pulverized, is easily digestible in raw form and can be stored for a few weeks can be used as an ingredient.
So you can use gluten-free alternatives to cereals, for example: ground or puffed amaranth , quinoa , buckwheat seeds and millet or lupine flakes . Seeds such as hemp seeds (available in health food stores, well-stocked drugstores or online ), nettle seeds ( the protein-rich nettle seeds alone can be used to make a free protein powder yourself) and sesame seeds are particularly rich in protein and fiber.
In addition to protein, nuts provide plenty of healthy fatty acids and a high magnesium content: for example, almonds, walnut kernels, pistachios or soy kernels.
Spice and vegetable powders such as: dried leafy vegetables such as spinach, kale or chard, dried spirulina (the microalga itself is also particularly rich in protein), cinnamon , beetroot , ground vanilla, raw cocoa and ground ginger provide special flavors and additional vitamins.
Daily protein requirements
The daily protein requirement depends on your own body weight and individual activity. According to the Nutrition Society , the average daily requirement is 0.8 grams of protein per kilogram of body weight. That means, for example, 48 grams of protein for a person with a body weight of 60 kilograms who does not have a particularly high level of physical activity in everyday life.
To support muscle development and for regular endurance exercise, the daily dose is a maximum of two grams per kilogram of body weight. So that the body can process the protein well, it is best taken throughout the day.
The protein powder (four tablespoons per serving) can be stirred into meals or made into a rich protein shake. The shake provides energy after the sports program and, as a filling drink with little carbohydrates, is also a good “snack” for in between.
Protein shake recipe with homemade protein powder
Prepare protein shake with protein powder A delicious, rich shake can consist of fresh fruit and / or juice and vegetable milk, for example. For this you need:
- 4 tbsp egg white powder
- 100 g fresh fruit or 80 ml juice, e.g. banana, berries, mango, orange
- 200 ml of plant milk
- 50 ml water
- (If fresh berries are used, ice cubes are recommended for a good shake consistency.)
For the preparation, all ingredients are put in a stand mixer and mixed vigorously. If there is no fruit, a normal shaker cup is sufficient for shakes. The refreshing protein shake is ready!
Vegetable proteins cover the protein requirement For an optimal protein supply in the body, it is particularly important that the necessary protein building blocks – the essential amino acids – are absorbed in sufficient quantities. They are important for the growth and regeneration of muscles, organs and tissues and support the immune system.
The recipe for protein powder consists of a selection of different plant-based ingredients that contain many of the essential amino acids , which in turn can be easily converted into body proteins, that is, have a high biological value.