More and more people are training regularly to improve their fitness and also look better. Resistance training is the one that triggers increased muscle mass, and the protein we eat provides the raw material that muscles need to grow.
How To Make Protein Powder at Home
Are protein powders safe?
Some studies recommend between 1.8 and 2 grams of protein per kilogram of weight. However, it should not be thought that the more protein you consume the better since excess protein causes several diseases to the body. In addition, not any protein serves, the type of protein DOES matter.
A Clean Label Project study analyzed 134 protein powder products and found high levels of heavy metals, BPA, pesticides and other toxins associated with cancer. On the other hand, many protein powders contain processed soybeans, artificial sweeteners, sugars, artificial flavours and colours, and synthetic nutrients that are not easily absorbed by the body.
While some high-quality protein powders may be beneficial in some cases, these products are highly processed and do not provide all the benefits of real food. That is, they are never a replacement for a balanced diet based on fresh and whole foods. For example, meat and eggs of free grazing, less contaminated fish (such as sardines or salmon), and vegan options such as seeds and nuts or legumes.
If you still decide to use them, Dr Mercola recommends avoiding soy protein and instead uses a high-quality whey protein or rice. Check ingredients carefully, as fructose or other sugars are often added.
Make your own protein powder!
Many protein powders are very expensive and don’t really contribute everything they say. A cheap and very healthy option is to prepare our own protein powder.
The recipe we share below is made only with seeds, nothing more; it’s easy and quick to prepare and you’ll save yourself a lot of money!
- 3/4 cup pumpkin seeds
- 3/4 cup chia seeds
- 3/4 cup flaxseed
- 3/4 cup sesame seeds
- 3/4 cup hemp seeds (hemp)
Grind ingredients for 20 seconds
- This recipe gives you about 10 servings of 1/4 cups and each provides 10.6 grams of protein. In addition, they also provide us with high doses of omega-3 fatty acids and fiber.
- It balances our hormones and makes us feel satisfied for longer, which helps control and lose weight.
- It also regulates our intestinal transit, that is, it helps us to go to the bathroom regularly.
How to consume it?
You can consume this powder in smoothies, in a glass of vegetable milk, with your cereals or oats, or even sprinkled on top of the fruit or yogurt.
Remember that this homemade protein powder has not flavourings or a lot of added sugar like industrial powder proteins, so if you want to give it a touch of flavour you can add vanilla essence, cocoa or cinnamon powder.