homemade protein powder for weight loss and muscle gain

Do you add protein powder as a supplement to your diet to stay fit? You’re not alone. Since people are more concerned about their health, the market has witnessed a significant increase in the sales of protein powders. You go to the gym and the first thing your trainer suggests is to add a good protein powder to your diet. While they may be healthy, they can be heavy on your pocket. What if we told you that you could make protein powder at home?

There are many high-protein foods out there, and you don’t always need to take a supplement that’s right for you. Even if you want to cover your daily needs or need more protein for muscle repair, you can make protein powder at home.

Make protein powder at home. Image courtesy: Adobe stock

Protein powder supplements could be dangerous

For those unaware, protein is an essential micronutrient that plays an important role in the growth, repair, and maintenance of body tissues. Protein powder is a dietary supplement made from various sources of protein, such as milk water, casein, vegetable sources such as soybeans, peas, rice or hemp, and many other similar foods . It is generally used by people who want to add more protein to their diet. Generally, people are recommended to take one to two or more scoops of protein powder, depending on their needs.

Although the purpose of protein powders is to provide your body with enough nutrients, sometimes they can trigger certain side effects. According to Harvard Medical School, protein powders can contain added sugar, calories, or even toxic chemicals that can be dangerous to your health. Citing a report, Harvard researchers have also found that some protein powders contain contaminants associated with cancer and other health issues.

If protein powder supplements are so unhealthy, why not make one at home that’s not only healthy but non-toxic? Scroll down to find out how you can create one yourself.

How to make protein powder at home?


  • 1 cup rolled oats
  • Almonds
  • Half a cup of pumpkin or sunflower seeds
  • 1/2 cup dried legumes such as lentils, chana dal
  • Half a cup of dried coconut chunks
  • 1/4 cup chia seeds or flax seeds
  • 1-2 tablespoons cocoa powder
  • Cinnamon to taste
  • Sweetener (honey or maple syrup) to taste
make protein powder at home
Make your own protein powder at home with these tips. Image courtesy: Adobe Stock


1. First, preheat the oven to 350°F (175°C). Put rolled oats, dried fruits and dried legumes on a baking sheet. Toast them in the oven for about 10 to 15 minutes or until they turn lightly golden and fragrant. They should not burn and turn too brown.
2. Let the mixture cool and put everything in the blender along with the desiccated coconut flakes, chia or flax seeds, or whatever you’re using.
3. Do not leave large lumps and strain the mixture if necessary. 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. Please 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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