If you are into bodybuilding, you must be familiar with whey protein. It is every lifter’s favorite as it comes with several benefits.
But instead of buying it from the market, can you make whey protein at home? YES! The process is not that challenging or complex.
To make it easier for you, we have elaborated on the best ways to make whey protein at home. We hope that they come off as helpful to you.
Benefits of Whey Protein
Before we get started with the process, it is important to know the benefits that whey protein can bring into your lives:
High-Quality Source of Protein
Whey protein is obtained when the fatty parts of the milk coagulate during the production of cheese. Basically, it is the watery portion of the milk.
For example, the liquid floating on top of the yogurt is whey.
It is considered to be a high-quality protein as it contains all the essential amino acids. These are easily absorbed by the gut, thereby helping with strength and muscle gain.
Helps Lower Blood Pressure
Whey protein contains bioactive peptides known as lactokinins. This makes it highly beneficial for people with high blood pressure.
Bodybuilders need to train and push their bodies during their workout sessions. Sometimes, this can lead to inflammation.
Even though a majority of the inflammation instances are temporary, some might turn out to be chronic.
But this can be treated with whey protein. It is known to reduce the blood levels of C-reactive protein, thereby reducing inflammation.
Helps you Lose Weight
Whey protein is also helpful if you are looking to reduce weight. It helps in suppressing appetite, leading to a reduction in calorie intake.
Moreover, it maintains muscle mass while also boosting metabolism.
Ways to Make Whey Protein at Home
Coming to the main agenda of the article, the following are some of the most effective ways to prepare whey protein at home:
Milk and Lemon
What is Required?
Boil half a liter of milk.
Once it comes to a boil, squeeze one lemon.
After one minute, you will see the whey and cheese getting separated.
With the help of a sieve, separate the whey and cheese in another container. (The liquid part is the whey.)
Pour this in a heated pan.
Stir it for fifteen-twenty minutes.
You will start getting a thick paste-like consistency.
Remove it on a clean plate and spread it evenly.
Pop the plate in the oven at 75℃ for five hours. This will make it dehydrated.
Once it is done, pour it into the grinder.
This will help you get the perfect whey protein powder.
You can add cocoa powder for taste.
What is Required?
Take a bowl and cover it with a cheesecloth. You can also use a clean towel.
Pour the yogurt on this cheesecloth. Ensure that the yogurt is not flavored.
Place the bowl in the fridge till the liquid is drained from it.
At the end of the process, you will have sour cream in the cheesecloth. The liquid obtained is whey.
Transfer the whey to a pitcher. You will have to dehydrate it.
You can use a dehydrator for the same. But if you do not have it, you can do it manually as well.
Pour it into a large pot and bring it to a boil.
Cook it till you get a thick paste-like consistency.
Place a wax paper on a tray and pour the whey on it. Spread it evenly.
Let it sit and cool for a day.
Once it is dried, grind it in a blender.
Store the powdered whey in a jar for future usage.
Oats and Almonds
What is Required?
- Dry milk
Take one cup of non-fat dry milk and blend it with one cup of dry oats and one cup of almonds.
Blend it till you get a fine powder.
Take two more cups of non-fat dry milk and blend it till you get a smooth consistency.
Store it in a large container and keep it at a cool room temperature. We advise you to store it in a refrigerator to prevent the almonds from going bad.
Ways to Include Whey Protein in Daily Life
You can include whey protein in other dietary food items to make your bodybuilding journey delicious and exciting.
Whey Protein Pancakes
Pancakes AND Protein TOGETHER? Things might not get better than this.
Protein pancakes can be a great way to kickstart your day without feeling guilty.
You can complement your pancakes with your favorite fruits.
Plus, you can add chocolate syrup on your cheat days. It is okay. We all deserve a break once in a while.
Whey Protein Bars
Whey protein bars are a good and healthy snack that can satiate your hunger before or after your workout.
Several whey protein bars are available in the market. Plus, you can also make it at home.
Whey Protein Shakes
If you want to stick to something traditional, you cannot go wrong with a good whey protein shake.
Several flavors like chocolate and vanilla are available for better taste.
Whey protein can be highly effective in enhancing your muscle mass. But you must do it within limits. According to experts, you must not have more than 1–2 scoops a day. For better reference, you can ask your dietician.