How to make homemade whey protein

Whey protein supplement has become synonymous to bodybuilding. The fact that it’s the most important supplement has made its price soar sky- high. What if we tell that you to make whey protein powder at home? Don’t believe us, read on to find out!

Fulfilling your bodybuilding dream without the help of whey protein nutrition is next to impossible. A healthy well-balanced diet remains incomplete without the inclusion of high-quality protein for bodybuilding, repairing, and maintenance of your tired muscle tissues. Whey protein is essential for bodybuilders as they cannot consume an adequate amount of right type of protein through food only.

Whey protein supplements are quite popular because our body tends to absorb whey faster than other supplements. Buying readymade whey protein supplement from your preferred brand seems like the most feasible option. But that’s not the only option actually. You can conveniently make whey protein supplement at home with the right ingredients.

Why Homemade Whey Protein?

Like any other homemade product, homemade whey protein also comes with an array of health benefits, which you cannot find in your regular store bought stuff. Not to mention your store bought protein powder supplement can be way expensive. Well, on the other hand, you can easily make your month’s supply of whey protein at home in under Rs.1000.

Also, a store bought protein powder may come with nasty ingredients that might do more harm than good to your bodybuilding ambitions. However, if you are buying pure whey protein powder, the nutritional power of the store bought and your homemade protein will remain comparable.

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Step By Step Guide To Make Whey Protein At Home

Here is your detailed step-by-step procedure to make Whey protein at home. Though it might look a little messy at first, but it’s not that complicated at all.

Whey protein is basically nothing but a high-quality complete protein, which is mostly found in dairy products. Milk consists of nearly 27% protein, wherein 80% is derived from the casein and the remaining 20% comes from whey. Cottage cheese, one of the most commonly used dairy products in Indian homes is made by separating cheese from the water. That remaining water is high-quality whey protein, thus you should never discard it. Instead, you can use it for making soups, gravy, etc, while cooking.

Step 1 – To make whey protein at home take any milk product like yogurt, cottage cheese or buttermilk. Here we are taking an example of curd, but the process will remain same for any of the milk products that you take.

Step 2 – Take an empty container or bowl and place a small strainer over it.

Step 3 – Put a cheesecloth/muslin cloth/double lined paper towel into the strainer.

Step 4 – Pour yogurt over the cloth into the strainer. Cover the strainer with plastic wrap and keep it in the refrigerator overnight of for at least eight hours.

Step 5 – After eight hours or next morning, take the container out of a fridge and remove plastic wrap. The hardened material in the strainer is called yogurt cheese, whereas the yellowish substance collected in the bowl is your home made whey protein.

The only department in which this homemade whey protein supplement lacks will be the taste. It will be bland, tasteless and even sour in some cases. But, there will be no compromise in its nutritional value. There is no harm compromising on taste sometimes when it comes to health and saving a lot of money on store bought supplements.

Here’s the dietitian’s recipe for simple homemade protein powder – using a surprise budget-friendly protein source and a natural thickener.

This recipe was originally published in 2014 – and has become our most popular recipe. I’ve updated the post with new photos and recent information (and side note: people often ask me what blender I use – here’s the $40 Black & Decker Blender I’ve used for decades now! [affiliate link].

So, over the years, dozens of friends have told me this homemade protein powder is a favorite for their kids and even for sick relatives. Here’s how it all began…

My sister wanted a grab-and-go breakfast for herself and her teenager; she thought a fruit smoothie with a scoop of protein powder would combine all the components of a balanced breakfast. But…she wanted a more affordable option than most store-bought varieties – and she doesn’t care for the artificial sweeteners in lots of the powders.

Here’s the recipe she texted me for my dietitian approval: “dry oats + brown rice + raw lentils: grind to powder”

Yikes. I texted back “breakfast #bellyache” as raw lentils are indigestible. In fact one of the reasons you cook them is to destroy some of the anti-nutritional factors that makes them inedible when raw.

So, instead, here’s the wholesome recipe I came up with using an under-utilized, convenient and super-nutritious item in the supermarket: instant nonfat dry milk – it’s actually just milk with the water removed – thus powdered milk. So, just like a glass of liquid milk, it contains whey. And according to a growing group of researchers, high-quality protein like dairy (whey) and eggs yield the best results in terms of muscle growth, muscle recovery, and may be beneficial for weight loss.

Each 1/2 cup-scoop of my Homemade Protein Powder has 180 calories and 12 grams of protein. To make it I combined:

• Dry milk powder: A 1/3 cup serving has just 80 calories, a whopping 8 grams of protein, including whey protein, AND 8 essential nutrients.
• Dry oats: A natural thickener because oats ‘plump’ in liquid. All oats are a healthy whole grain with significant amounts of fiber. Plus some researchers have show oatmeal has a special type of fiber that helps you feel fuller longer.
• Almonds: Contains fiber and heart-healthy fats.

Combine my Homemade Protein Powder (recipe below) in the following quick recipes for a protein-packed grab-and-go-breakfast that will do your body good plus keep you going all morning. These are also some of this dietitian’s favorite ways to refuel after a workout. Use a 1/2-cup scoop (46.2 gm) of Homemade Protein Powder:

• Berry Berry Smoothie: 1 scoop Homemade Protein Power + 1/2 cup plain (or flavored) Greek yogurt + 1 cup milk + 1 cup berries = 31 g protein
• Extra Creamy Chocolate Smoothie: 1 scoop Homemade Protein Power + 1 cup milk + 1/4 avocado +1 tablespoon cocoa powder = 18 g protein
• Sweet Potato Pie Smoothie: 1 scoop Homemade Protein Power + 1 cup milk + 1/2 teaspoon pumpkin pie spice + 1/4 cup canned sweet potatoes = 17 g protein

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Homemade Protein Powder

5 from 1 reviews

Here’s the dietitian’s recipe for simple homemade protein powder – using a surprise budget-friendly ingredient.

Whey protein can be easily made at home with minimal efforts.

Neha Grover | Updated: August 29, 2019 14:29 IST

_{Protein Diet: Homemade whey protein for good health}

• Whey is a complete protein with all the 22 amino acids
• Whey protein can be easily made at home with cow’s milk or yogurt
• Follow this easy recipe to make whey that is free of harmful additives

Proteins lay the foundation for a healthy body. The significant nutrient not only provides strength and vigour but also contributes in maintaining healthy bones, muscles and hair. There are plenty of foods like dairy products, meats and soy beans, which are rich sources of proteins, but in spite of following a healthy diet, the body’s protein requirement may not always be fulfilled. Many people rely on other sources like whey or soy protein powders, either to meet the requirement of a protein-rich diet or to achieve specific fitness goals. Whey protein is the watery residue left after cow’s milk or curd derived from the milk curdles. It is soluble in water and is largely used as protein supplement. You can see a range of protein powders in different flavours being sold in the markets. It is always a convenient option to pick these up from the stores. But, we all agree that when it comes to food, nothing can beat what is natural and homemade.

Whey protein can be easily made at home with minimal efforts. You may wonder why you should take so much pain to make whey protein for consumption. Here’s why.

Homemade whey protein is better than store-bought whey powders

Protein as we know it, is very much needed to be a part of a healthy meal on a regular basis for its contribution to muscle growth and repair among other benefits on a daily basis. As per RDA, the most basic requirement for protein is 0.8-1.0 gm. protein per kg body weight per day. However, not everyone manages to get the required amount of protein per day easily and often need to get their protein from a good source like protein supplements. Whey being one of the best kinds of protein is absorbed and utilized by the body well and much preferred among the people.

While buying ready-made protein powder is one thing, another option you have is to make your own whey protein at home!

Whey is a byproduct acquired during the processing of cheese or curds. It contains high quality amino acid profile and scores a whopping 104 on the Biological Value chart. While casein protein makes up for the 80% of the total milk protein, whey makes up for the 20% remaining.

Why homemade protein?

Whey made at home is not only inexpensive as compared to the ready-made protein supplements, but also contains a variety of health benefits. What’s more is, you have all the control to add anything additional to the whey.

How to make whey at home?

• To start with, you will need either of the dairy products- milk (you may need to curdle it to make whey), buttermilk, curds or yogurt.
• Over an empty bowl, place a strainer.
• Line the strainer with a clean, thin muslin cloth or malmal cloth piece.
• Pour the curd (or any other dairy product that you prefer) over the muslin cloth and close the cloth in.
• While this sits in the container, cover the muslin cloth with a cling wrap and keep it refrigerated overnight or for 6+ hours.
• Next morning, take out the curd that has been sitting in the muslin all night. What you find remaining in the cloth is called yogurt cheese or completely strained curd. And in the container, the liquid you find separated is what whey is.
• You can use this liquid whey either in your shakes/ smoothies or soups or as a part of broth or gravy.
• Additionally, if you want to store it as powder form, you can boil down the remnant liquid or whey liquid until it turns a dark yellow or brown hue. Spread this out evenly on a flat surface square pan or baking sheet on a baking paper. Keep it like this overnight to dry off. What you get in the morning will be brittle form of it which will be concentrated form of whey. You can then blend it once it is completely dry and you have your whey in powder form!

Taste wise, it might not be as great as any other product because it is purely whey protein that you make from scratch. However, it is still going to be healthy and you can incorporate it into fruit smoothies or oats or bake with it!

Add OZIVA Protein & Herbs Shake to Your Diet if your diet is lacking in proteins.

Protein powder is great because adding chicken breast or raw eggs to your smoothie would be, um, awful. But buying the stuff can be a long, confusing process.

First, there’s finding one that meets your nutritional needs. (I need one with THIS much protein but only THIS many calories!) Then, there’s making sure it doesn’t contain any sketchy additives. (Carrageenan? No thanks.) Oh, and you have to actually like the way it tastes. Funky, chalk-like powders are out. (Protein powder isn’t just for smoothies. Check out these 9 creative ways to cook with the stuff.)

Of course, you could spend hours researching and taste-testing different powders, dropping tons of cash in the process. Or, you could just make your own. Yes, really! Chances are, homemade protein powder has never even crossed your mind. But you probably have most of the ingredients on-hand already—like hemp and chia seeds, almond meal, nonfat dry milk powder, or rolled oats. And it’s crazy easy to make—all you have to do is grind or process the ingredients until smooth, mix to combine, and store them in a jar. (Repeat after us: No more dieting. Ever. Instead, learn how to eat clean—with zero deprivation!—and watch the pounds drop off, with Your Metabolism Makeover.)

Best of all, there’s a recipe out there no matter what your dietary preferences. Here’s how to make plant-based, dairy-based, and a mind-blowing green protein powder.

Sure, you could shell out big bucks to buy a pricey plant-based protein blend. Or, you could make your own using simple ingredients like chia seeds, hemp hearts, and almond meal, like Fork and Beans. Just grind the seeds in a spice grinder to achieve a powdery consistency, and add maca powder for natural sweetness. Want a chocolate powder? Just stir in some carob.

Prefer a dairy-based protein powder? You can whip that up at home, too—and it’s cheap. Teaspoon of Spice mixes nonfat dry milk with bulk bin staples like rolled oats (ground in a blender or food processor) and almond meal, which act as natural thickeners. The result is a simple, satisfying protein powder that serves up 10 g of protein per serving. Genius, right?

Collagen hydrolysate can promote more youthful skin, ease gastrointestinal distress, and soothe sore joints. But guess what? It’s also a concentrated source of protein. And when you combine it with your favorite greens superfood powder, you get a protein powder that packs a serious nutritional punch, says Back to the Book Nutrition.

If you had the chance to read our complete guide to whey protein, then you might be wondering if there are any affordable ways to make protein powder yourself. Although not many people know this, you can actually make both whey and casein protein in the comfort of your home with only two ingredients: skim milk and vinegar.

Chemistry for Meatheads

This is a fun project to do at home and, what I feel, is a great bodybuilding introduction to some simple chemistry concepts. Casein protein exists as a calcium salt (calcium caseinate) in milk, and upon the addition of an acid, will fall out of solution. Remember, acids favor the dissolution of salts via La Chetelier’s principle, which is exactly what we want in this case.

The easiest way to force this reaction is to purchase skim milk (0% fat) (which is weakly acidic), vinegar (which is a diluted solution of acetic acid) and water. Thus, when you combine the stronger acetic acid with milk, calcium caseinate salt precipitates.

Read on for the simple step-by-step guide to make your own whey and casein protein powder.

Ingredients needed: Skim milk and distilled vinegar.

How to Make Protein Powder at Home

Step 1

In a saucepan on the stovetop, heat milk until warm (not hot) and then slowly pour vinegar into the milk (stir while pouring). It shouldn’t take much vinegar before you see the casein protein begin to clump. The milk itself should clear up substantially.

Step 2

Filter the milk-vinegar solution through a coffee filter; this will leave the casein in the coffee filter and your almost-clear milk solution in a new container. Set this aside.

Step 3

Take your casein protein and add it to a blender with a small amount of water (relative to your casein amount). Your goal is to pulverize and powder the casein. After doing so, filter through a coffee filter once more and set aside to dry (drying may take up to 72 hours).

Step 4

Bringing the focus back to your milk solution, pour the solution back into the saucepan on stovetop and heat once more, stirring as heating. After about 10-15 minutes, you should have a slow rolling boil. Turn the heat off and wait a few minutes for everything to come out of solution; this will be denatured whey.

Step 5

Filter the solution on the bottom through a coffee filter. This will leave you with a second powder; this is your whey protein and will need to be set aside with the casein to dry.

Notes: The time-consuming aspect of this process is filtering. Buying large filters will help. From my experimentation, milk protein is about 80-85% casein and 15-20% whey depending on the milk quality and source.

The Power of Milk

Cow’s milk seems to get a ton of flack from the media and vegans; the latter of which claims it is the single greatest poison to humans (although there is not much data to confer this). In reality, the milk proteins taken from dairy cattle is arguably the greatest natural food source of bioavailable protein for humans. Milk protein is roughly 80% casein protein and 20% whey protein, each of which is rich in branched-chain amino acids (BCAAs) and specifically L-leucine.

As some readers know, L-leucine is important for stimulating muscle protein synthesis. This is precisely why we include a clinical dose of 4 grams of L-leucine per serving in our post-workout product POWERBUILD.

To get back to the power of milk, I want to provide you with a few studies that show just how potent even a glass of this can be. A study in 2007 compared the difference in skeletal muscle gains over a 12-week period among healthy teens who lift weights and consumed one of three beverages after training: skim milk, soy milk, and a maltodextrin-based beverage. All groups received an isoenergetic beverage regardless of what drink they took. In simpler terms, they all consumed the same amount of calories post-workout.

Study Results

The results show that 500mL of skim milk taken after training for 12-weeks increases skeletal muscle tissue by nearly double than soy milk (21g of hydrated muscle tissue vs. 10g, respectively). Moreover, the carbohydrate-only group vastly underperformed in all measurements throughout the study period. See the chart below for the results of one-rep max increases over the 12-week study period.

It’s pretty amazing how even soy milk did quite well in terms of strength increase, but still did not perform as well as skim milk on any parameters. Not surprisingly, the group taking a carbohydrate-only beverage after training had a muscle protein balance barely above baseline.

Protein Powder vs. Milk: Which is Best?

It may shock readers, but a large body of evidence suggests that isolated whey and casein protein actually pale in comparison to milk consumption after training. Research comparing milk consumption with pure whey and casein proteins shows that postprandial nitrogen utilization with milk tends to support greater anabolism than both whey and casein proteins alone.

The mechanism for this difference is not well understood at this time; nevertheless, these data are supportive of the concept that milk proteins have an innate superior capacity to bolster post resistance training muscle protein accretion than do soy protein, pure whey protein, and pure casein protein. Furthermore, other research corroborates that this effect is not solely due to amino acid content.

Current theory suggests that dairy proteins and calcium content in milk accelerate fat loss; thus, individuals in these studies exhibit greater gains in lean body mass, even while in positive energy balance. Calcium, in particular, appears to support fat loss by increasing whole-body fatty acid oxidation. Research purports this is due to a reduction of 1, 25-dihydroxyvitamin D₃ (active vitamin D) levels in the body, which tends to suppress lipolysis. Part of vitamin D’s role in the body is to maintain calcium homeostasis; when calcium intake is low, vitamin D stimulates cells to release calcium into the blood, which has consequences in many tissues (especially bone and adipose).

Take-Home Points

Now that we’ve got the scientific jargon out of the way, the main things to take home are that milk is a potent muscle-building food and can even enhance fat loss. Ironically, this article teaches you how to isolate whey and casein protein from milk despite being inferior. However, whey and casein proteins still serve as excellent sources of amino acids for active individuals. At the end of the day, make sure you eat enough protein and calories to support your goals; whatever sources you use to meet that goal are of secondary importance.

Over the years, I have tried out dozens of different protein supplements, and the nutrition nerd in me always wondered if there was an easy way to make some healthy homemade whey.

Initially, it was more just out of interest, but then I started wondering if I could save myself some money. It also seemed to be a way to create something that I could be sure of the quality of milk products used.

Anyway, over a series of failed attempts, I eventually came up with a process that requires very few ingredients and equipment.

Let’s get right into some details.

What Ingredients Will You need?

The most important ingredient you need to make homemade whey is fresh and, ideally, organic milk. I have tried it with other milk products like yogurt and cheese before, but the results were a bit inconsistent.

You’ll also need a couple of lemons, and again, I would recommend that you buy some organic ones as well.

An optional item you can add at a later stage in the process is some natural flavors like vanilla essence or cocoa powder.

Try getting some raw cocoa from a health food store, as this will help you avoid creating a high-carb sugar drink.

Do You Need Specific Equipment?

The good news is that you can make homemade whey with just a few things that you would find in every kitchen.

First of all, you’ll need a large 2-gallon pot and a food thermometer. A lemon press will make it a bit easier to squeeze out the lemon juice, but a bit of manual effort will work as well.

You’ll also want to make sure you have a cheese strainer. I did try this with a linen cloth before, but it doesn’t seem to work as well.

You can make your life a bit easier by investing in a food dehydrator, as it will reduce the risk of overheating or even burning the protein. Yes, that’s just one of my many kitchen nightmare stories!

And finally, you’ll need a jar to store your whey protein once you’re finished with the process.

Now, let’s get to the exciting stuff.

The 9-Step Process

I basically follow these to condense down the process when I’m making my own protein supplement. It took me a few miserably failed attempts and endless Google searches to get it right.

But if you follow these instructions, you should be in good shape.

1 – Pour Milk Into A Pot: I generally buy the more expensive high-quality, grass-fed, and organic whole milk. Pour the full gallon into your pot or adjust it down if you only need a small amount of protein. You’ll get about 100 to 120 grams of whey protein from a full gallon.

2 – Heat The Milk: Slowly start to heat the milk and check the temperature every few minutes with a food thermometer. At about 180°F, the milk will start to simmer, and you must maintain that heat to avoid changing the structure of the amino acids [1].

Heat may not affect the amino acid structure of the protein or its nutrients, but it might affect the functionality of the protein. Functionality refers to the behavior of the protein, particularly its solubility.

– Frankie Smith, Health Clinician

3 – Add Lemon Juice: Squeeze out some lemon juice and stir 5 tablespoons into the heated milk. Leave the entire liquid mixture simmer. Make sure you avoid bringing it to boil!

4 – Let The Mix Rest: Turn off the heat and set the pot aside with a tight-fitting lid for around 20 to 30 minutes. Don’t place it in a cool place as you want the protein and other nutrients to gradually separate.

5 – Strain The Mix: You will need a large bowl and a cheese strainer. Slowly pour the contents of the pot onto the strainer, but make sure you take your time. The curds will get caught in the strainer, and you can set those aside once it’s thoroughly strained.

6 – Allow Whey To Drain: Place the bowl and strainer from step 5 in the fridge and let it cool and fully drain for about 2 to 3 hours. By keeping it in the fridge, you also avoid it spoiling during the process.

7 – Dehydrate The Whey: The easiest way to achieve this is by investing in a dehydrator. You can get them quite cheap online, and they will take a lot of hassle out of the process. Place the liquid whey in the dehydrator for about 12 hours at 135°F. The liquid will look a lot more like water at this stage.

8 – Process Whey Without A Dehydrator: If you don’t have a dehydrator, then you can place the liquid in a pot, heat to medium heat and let it simmer. Gradually it will start to become thick and clumpy. Then transfer it to a tray lined with some baking paper and allow it to dry out for 12 hours.

If it’s not fully dried out, then break it up and allow another 12 hours of drying.

Just keep in mind that this step is not ideal if you want to maintain the optimum nutrition value of your whey protein.

9 – Blend Into A Powder: Use a food processor or a blender to create a powder and also mix in some natural flavors like vanilla or cocoa powder. If it still feels a bit damp, then leave it dry for another few hours before you place it in a tightly closed jar.

How much does it cost to make protein powder?

It only costs a few dollars to make protein powder at home, with the most expensive thing being the gallon of milk. Even when you factor in the electricity to heat up the milk, it will work out cheaper than buying protein shakes.

Does whey powder go bad?

Yes, whey protein powder goes bad and will lose a lot of its effectiveness. Homemade whey will generally last for about 6 months if stored in a cool and dry place. But make sure you look for signs that it may have gone bad.

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Is It Really Worth The Effort?

After a few attempts and ultimately getting the process right, I was able to get some consistency. But I eventually asked myself the question of whether it was worth the time and effort.

Yes, the ingredients may be pretty cheap, but it’s not a hands-off process. You also cannot be 100% sure what the actual protein content is, which makes calculating your dose a difficult question.

While I did enjoy my little DIY project, it’s actually more taxing than I thought.

These days, I just stick with a few high-quality whey protein powders that are suitable for muscle gain and weight loss. Other options like protein powder with collagen and bone broth powder does the trick too.

If you have some tips to add to the above guide, then reach out to us on social media.

Healthy ice cream? It almost sounds like an oxymoron, doesn’t it? However, it’s definitely possible to not only make a bowl of totally healthy double chocolate ice cream, but it actually ends up tasting quite tasty as well! That is so long as you follow this simple DIY recipe that will show you how to make ice cream healthy. The ice cream is full of chocolate flavor from a few great sources, and it even provides you with a ton of protein. But my favorite part about this whole recipe has to be how easy it is to make. Even if you’ve never made your own ice cream before, with this recipe you’ll be making healthy homemade ice cream that’s so good your friends and family will never stop asking about it.

The Definition of Nutritious and Delicious

I hope you like chocolate ice cream because this recipe definitely piles on some wickedly yummy chocolate ingredients. You’ll be using two teaspoons of cocoa powder, one scoop of chocolate flavored protein powder, two cups of unsweetened chocolate almond milk, and last but not least, ¼ cup of sugar-free dark chocolate chips. Not only do all four of these ingredients add a ton of great chocolate flavor, but they each provide their own distinctive health benefits as well.

Cocoa powder is an incredibly rich source of flavonoids that provide some pretty great benefits for your health thanks to their antioxidant and anti-inflammatory properties. (1) The sugar-free dark chocolate chips contain many of the same flavonoids, while also adding in a solid amount of heart healthy fats to your ice cream. In fact, numerous studies have found that dark chocolate is one of the best snacks to have when it comes to your cardiovascular health. (2)

And speaking of your cardiovascular health, almonds are another great heart healthy snacking option that help decrease your risk of heart disease by lowering blood pressure and LDL cholesterol levels. (4) The good news is unsweetened chocolate almond milk provides the same great benefits in a great tasting way.

You’ll also need one cup of plain Greek yogurt when making this recipe. It adds nearly as much protein as the whey powder, offering 20 grams per one cup serving. On top of that, Greek yogurt is a great source of probiotics to help give your gut health a boost. (4) With the protein content covered, in order to add some healthy fats into the mix, you’ll also need ½ cup of either raw or toasted hazelnuts. They’re a perfect option to pair with chocolate ice cream anyway, but they also provide this recipe with 23 grams of fat, an extra six grams of protein, and a good mix of essential vitamins and minerals.

The only other things you’ll need to add are ½ cup of pitted dates to sweeten the ice cream up a bit in a 100% natural way and a pinch of salt. Blend everything together in a food processor and then transfer the mixture into an ice cream maker to finish everything off.

Whey protein supplement has become synonymous to bodybuilding. The fact that it’s the most important supplement has made its price soar sky- high. What if we tell that you to make whey protein powder at home? Don’t believe us, read on to find out!

Here is your detailed step-by-step procedure to make Whey protein at home. Though it might look a little messy at first, but it’s not that complicated at all.

Whey protein is basically nothing but a high-quality complete protein, which is mostly found in dairy products. Milk consists of nearly 27% protein, wherein 80% is derived from the casein and the remaining 20% comes from whey. Cottage cheese, one of the most commonly used dairy products in Indian homes is made by separating cheese from the water. That remaining water is high-quality whey protein, thus you should never discard it. Instead, you can use it for making soups, gravy, etc, while cooking.

Step 1 – To make whey protein at home take any milk product like yogurt, cottage cheese or buttermilk. Here we are taking an example of curd, but the process will remain same for any of the milk products that you take.

Step 2 – Take an empty container or bowl and place a small strainer over it.

Step 3 – Put a cheesecloth/muslin cloth/double lined paper towel into the strainer.

Step 4 – Pour yogurt over the cloth into the strainer. Cover the strainer with plastic wrap and keep it in the refrigerator overnight of for at least eight hours.

Step 5 – After eight hours or next morning, take the container out of a fridge and remove plastic wrap. The hardened material in the strainer is called yogurt cheese, whereas the yellowish substance collected in the bowl is your home made whey protein.

The only department in which this homemade whey protein supplement lacks will be the taste. It will be bland, tasteless and even sour in some cases. But, there will be no compromise in its nutritional value. There is no harm compromising on taste sometimes when it comes to health and saving a lot of money on store bought supplements.

If you make yogurt, cheese or other curdled milk products, you will have some whey left over. Whey protein is popular as a protein drink powder for dieters and bodybuilders. It’s also a tasty and protein-rich addition to warm, milky soups. However, storing gallons of whey in the freezer takes up a lot of space. If you have a dehydrator or a warm, clean place to dry the whey, you can dehydrate it and turn the whey into a fine powder, ready for use when you need it.

Pour the whey into the soup pot. Bring it to a boil, then reduce the heat until the whey stays at a gentle boil. Stir it with the spoon. Let the whey simmer until it becomes thick. When the whey has the consistency of caramel or fudge, spoon it out of the pot into the pan or onto the wax paper.

Let the slab of whey dry for several weeks. Place a light cheesecloth over the whey to allow air to flow through but prevent flies and dust from landing on the whey. If you have a dehydrator, place a 1/4 inch layer of whey onto the fruit leather sheet in the dehydrator and dehydrate it for several days to speed up the process.

Smash the dehydrated whey into pieces and grind it with a mortar and pestle. This will result in a fine, brownish-white powder that you can then store and use when needed.

ABOUT THE AUTHOR

Jennifer Andrews

A healthy, well-balanced diet should include protein, which is essential for the building, repairing and maintenance of muscle tissues. For people who have difficultly consuming adequate amounts of or the right types of protein-rich foods, it may be necessary to use supplements such as whey protein. Whey protein is one of the most commonly used supplements because the body tends to absorb whey faster than other supplemental forms. Whey protein supplements can be conveniently made and consumed in your home with the right ingredients.

Step 1

Purchase milk and milk products such as yogurt, cottage cheese and buttermilk. Whey protein is a high-quality complete protein that is present in most dairy products. Milk consists of 27 percent protein overall with 80 percent derived from casein and the other 20 percent from whey. Cottage cheese is made by separating cheese from its water, which is high in whey proteins. For this reason, the water should not be discarded and instead used while cooking other foods such as soups and stews as a broth or in gravy.

Step 2

Place a small strainer over a small bowl or empty container.

Step 3

Put a cheesecloth over and into the strainer. If you don’t have a cheesecloth, substitute use a double-lined paper towel instead.

Step 4

Pour a container of yogurt over the cloth into the strainer. Cover with a plastic wrap and place in the refrigerator overnight or for at least eight hours to set properly.

Step 5

Take the container out of the fridge the next morning and remove the plastic wrap. The hardened white substance in the strainer will be similar to cheese and is often referred to as yogurt cheese. The bowl or container you used will contain a yellow substance that is the whey protein.

Refrigerate your whey product and use it within one to two days.

Warning

Be aware if you have any allergies to whey or milk products or are lactose intolerant. Consider other non-dairy sources of protein to supplement your diet needs.

TIMESOFINDIA.COM | Last updated on – Jul 17, 2020, 11:59 IST Share fbsharetwsharepinshare

01 /11 DIY protein powder recipe you can make at home

Are you also the one who has been told by several people, including your gym instructor, fitness freak neighbor, overweight friend and weight obsessed colleague that sustained weight-loss is not possible without having protein regularly. The market is flooded with expensive protein powders and it is difficult to decide what should you buy-whey protein, plant protein or the regular protein powder which has around 25 percent protein content. In fact protein powder is also viewed with a lot of skepticism and not everyone recommends it as there are reports about its impacting the liver and kidneys of the user. While the truth about these researches is yet to be proved, there is no denying the fact that protein is an essential requirement for weight loss and while you must indeed be wary of all sorts of chemical laden powders available in the market, it is imperative to consume a certain amount of protein daily for sustained weight loss. Why not then make your own protein powder at home? Try these two simple recipes.

02 /11 Plant chocolate protein powder

1 cup hemp protein

1 teaspoon stevia

1/2 teaspoon chlorella (it is a fresh water algae used in making medicine suppliments)

4 teaspoon vanilla bean powder

1 cup flax meal

1/2 cup toasted carob (bean of carob tree, used in chocolates)

1/2 cup raw cacao

1/4 cup maca powder (belongs to broccoli family)

03 /11 Method

Add hemp protein, flaxmeal, toasted carob, raw cacao, vanilla bean powder, stevia, chlorella, and maca powder into a blender or food processor. Blend until all the ingredients are mixed well and turn into a powder. Store in an air tight container in the freezer.

04 /11 Nutritional value

One serving of this homemade protein powder contains 275 calories, 6 grams of sugar, fiber 9 grams, protein 12 grams, carbs 22 grams and fat 16 grams.

05 /11 How to store

– If you refrigerate homemade protein, it can last up to 6 months.

– It can be stored in airtight containers or glass jars.

Pancakes are probably one of the easiest breakfast recipes you can make, but they’re usually carb-heavy and don’t provide a ton of protein for a satisfying and filling morning meal (sorry, just relaying facts here). Adding protein powder can totally help though!

Protein pancakes are much more satiating than a basic stack of flapjacks, and they can be a great meal prep option you can make ahead of a busy week. After you prep, you can store them in one of these 15 Meal Prep Containers You Can Buy for Under $25.

For a filling and healthy breakfast, make a batch of these amazing-tasting protein pancakes below, and enjoy a serving (two pancakes) each morning with a cup of fresh fruit.

How to make protein pancakes

It’s incredibly easy. While there are numerous ways to pack pancakes full of protein, this recipe uses protein powder and Greek yogurt. It even adds extra fiber by using oats instead of all-purpose flour (which is typically used).

You simply add all of the ingredients below into a blender, then cook the resulting batter on a hot griddle. If you’re in the market for a new blender, here are the 20 Best Ever Blenders for Every Budget.

What kind of protein powder to use

A plain, whey- or plant-based protein will work well. F-Factor’s 20/20 Fiber/Protein Unflavored Powder is a great choice, and if you’re looking to add some flavor, try Tone It Up’s Vanilla or Chocolate Plant-Based Protein.

This recipe calls for one scoop of powder, which is about 20 to 30 grams of protein. This measurement is smaller than 1/4 cup, however, most protein powder bags or containers should come with a scoop for proper portions. If you’re not sure which protein powder to grab, These Are the Best-Tasting Protein Powders, According to Our Taste Test.

© Provided by Eat This, Not That! chocolate protein waffles on a plate

Protein Pancakes Recipe

Makes 8 to 10 pancakes (2 pancakes per serving)

Ingredients

1 scoop protein powder*

1/4 cup plain Greek yogurt

1 tsp baking powder

1 tsp vanilla extract

*Have a bit of a sweet tooth? Turn these into chocolate pancakes instead! Substitute the plain protein powder with a chocolate-flavored one, then add in 2 teaspoons of cocoa powder. Cook as you normally would.

How to Make It

1. Blend up all the ingredients in a high-powdered blender.
2. Heat up a griddle over medium heat. If you don’t have a griddle, use a flat pan on the stove. Spray down the hot griddle (or pan) with cooking spray, or melt a small amount of butter.
3. For perfect sized pancakes, pour 1/4 cup of the mixture on the griddle.
4. When the pancakes start to bubble on the top, it’s time to flip!

Related video: The secret to fluffy pancakes (Provided by My Recipes)

ABOUT THE REVIEWER

Claudia Thompson, PhD, RD

ABOUT THE AUTHOR

C.H. Bodian

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.

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.

Recipes for Protein Powder

If you’d like to use protein powder but are looking for a more affordable option, you can make protein powder at home. One DIY protein powder recipe by registered dietitian Serena Ball involves using dry milk powder, dry oats and almonds.

Dry milk contains both whey protein and essential nutrients; oats, which contain a significant amount of fiber (a type of fiber found to help you feel fuller for longer, according to an April 2014 paper from Nature Communications); and almonds, which also contain fiber and aid in heart health, according to Harvard School of Public Health. About half a scoop of this homemade protein powder contains 180 calories and 12 grams of protein.

You can also add your homemade protein powder or any protein powder to shakes and smoothies. PennState Extension recommends an already-protein-heavy smoothie that includes yogurt (8 ounces low-fat vanilla), strawberries (10), milk (1 cup) and ice cubes. For more protein, you can add a couple of tablespoons of your protein powder. There are many recipes into which you can “sneak” protein powder. You can make protein powder cookies, shakes, bars, puddings and more.

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.

When you strain your homemade greek style yogurt, or… after you make a really beautiful batch of queso fresco (fresh cheese), you are left with a yellow, watery whey. When you make yogurt and cheese weekly, that means you might have a gallon or two of whey.

What do you do with all that whey?

There are so many ways to use it up (see 20 ways to use whey!)- whether at home or for your personal care. One of my favorite ways to use it though is for my hair.

Good golly – what in the world does one do with whey in regards to their hair.

Believe it or not, it’s actually quite amazing.

Whey is the liquid that is produced when milk is curdled – after adding lemon juice or vinegar or through fermentation. It’s a byproduct of the traditional homemade yogurt or cheesemaking process and you can use it for both internal and external use when it comes to your skin and hair.

Isn’t that amazing?!

Liquid whey has protein, vitamins and minerals – you can drink it internally and if you do, it’s assimilated rather quickly by the body. Athletes often times use whey protein supplements before they work out to help them build muscle mass. Thankfully, that same protein that can help you build muscle mass can also help you find great hair and skin – as well as nails.

Who isn’t looking for more beautiful hair?!

Why is amazing for your hair! Not only does it nourish, it strengthens – and makes it incredibly soft. When I use whey in mine, it’s really soft and light. Because why is slightly acidic, it helps nourish your hair by keeping your pH in balance.

3 Ways to Use Whey for your Hair Care

Using whey for your hair care is relatively easy – there are actually several ways that you can incorporate it in your daily shower.

Shampoo: If your hair is like mine, and doesn’t need to be washed daily (and doesn’t get too oily), then you may want to try using it as a shampoo. Get your hair wet, and then dump 6-8 oz of whey over your head (keep your mouth and eyes closed unless you really want to drink a bit!) and as you stand outside of the water, massage it into your scalp. Then rinse with water.

Rinse: If your hair is really oily and you can’t avoid washing it daily with a proper shampoo, then wash your hair as you would normally. Rinse your hair to rid the shampoo completely. Wring out the excess water, and try to avoid standing under the shower head, and pour the whey over your head and massage in to your scalp. Leave on 5-10 minutes as you wash the rest of your body (or, maybe shave your legs) and then rinse with water.

Extra Conditioning: Shampoo your hair as you would normally, and rinse thoroughly. Then wring out the excess water. Pour the whey over your head and massage into your scalp, then comb the whey through your hair with a brush or comb until it’s evenly distributed from roots to ends. Allow your hair to dry completely. Once dry, briefly rinse with warm water, and towel dry.

Have you ever used whey on your hair? What is your favorite way to use up an abundance of whey?

More Articles

Derived from the liquid portion of cow’s milk, whey protein is an easily digestible type of protein 1. A report from MedicalNewsToday.com notes that this type of protein powder is frequently used for weight management, muscle strength and exercise recovery.** The dosage should conform to your intended use. Use 50 grams daily as an appetite suppressant, 45 grams three times per week for muscle strength or 25 grams following each workout for recovery. Experiment with different flavors to add variety to your protein shakes. The powder comes in chocolate, vanilla and strawberry flavors.

Basic Recipe

For a basic whey protein shake, mix your powder with 1 1/2 cups of water. Stir the mixture well to break up any clumps and add ice. In place of the plain water, you can use flavored water, a sports drink, milk or fruit juice.

• For a basic whey protein shake, mix your powder with 1 1/2 cups of water.

Berry Blend

Smoothie Packed Full of Vitamins and Minerals

For a breakfast shake, blend 1 1/4 cups of mixed berries with 1 cup of water, 1/4 cup of cottage cheese and your desired amount of whey protein. Add a bit of sugar substitute or honey to sweeten the shake. Vanilla- or chocolate-flavored whey protein powder complements the taste of the berries, and you can easily substitute the same amount of low-fat yogurt for the cottage cheese.

Fiber-rich Shake

Flaxseed and wheat germ can add valuable fiber to a protein shake. Blend your protein powder with 1 cup of low-fat vanilla yogurt, 1 cup of blueberries, 1/2 cup of milk, 1 tablespoon of ground flaxseed and 1 tablespoon of wheat germ. In place of the dairy milk, you can substitute an equal amount of soy, almond or rice milk. Any flavor of whey protein powder will work with this recipe. If you choose chocolate powder, try adding some fresh mint or mint extract to the shake.

Whey protein can be easily made at home with minimal efforts.

Neha Grover | Updated: August 29, 2019 14:29 IST

_{Protein Diet: Homemade whey protein for good health}

• Whey is a complete protein with all the 22 amino acids
• Whey protein can be easily made at home with cow’s milk or yogurt
• Follow this easy recipe to make whey that is free of harmful additives

Proteins lay the foundation for a healthy body. The significant nutrient not only provides strength and vigour but also contributes in maintaining healthy bones, muscles and hair. There are plenty of foods like dairy products, meats and soy beans, which are rich sources of proteins, but in spite of following a healthy diet, the body’s protein requirement may not always be fulfilled. Many people rely on other sources like whey or soy protein powders, either to meet the requirement of a protein-rich diet or to achieve specific fitness goals. Whey protein is the watery residue left after cow’s milk or curd derived from the milk curdles. It is soluble in water and is largely used as protein supplement. You can see a range of protein powders in different flavours being sold in the markets. It is always a convenient option to pick these up from the stores. But, we all agree that when it comes to food, nothing can beat what is natural and homemade.

Whey protein can be easily made at home with minimal efforts. You may wonder why you should take so much pain to make whey protein for consumption. Here’s why.

Homemade whey protein is better than store-bought whey powders

by Sarah Pope MGA / Affiliate Links вњ”

The recipe below describes how with visual instructions via video demonstration!

How to Make Whey the REAL Way

Making real, liquid, nutrient rich, unadulterated whey in your own kitchen is a MUST step for any traditional cook to learn.

Without whey in its whole, liquid form, many other traditional recipes cannot even be attempted. You cannot buy whey from the store except in a denatured, unhealthy, powdered whey form. It is worth your time to learn what I show you in the video below.

Other video lessons on this blog show you how to use this whole food form of whey to make many delicious, healthful recipes for your family. Whey as made in the video demo below will keep up to 6 months in the refrigerator in a sealed mason jar.

If you absolutely have no access to farm fresh milk to make whole, unadulterated, enzyme rich whey, then you can use plain, organic yogurt from the store instead. The process is basically exactly the same thing as shown in the video.

You won’t get nearly as much whey using yogurt as clabbered, farm fresh milk, but at least you can get enough to get you started.

Wonderful Whey and REAL Cream Cheese

The raw, enzyme rich strawberry cream cheese I make in the video is fantastic on a sourdough or sprouted bagel for breakfast. This brand has an excellent seven grain sprouted English muffin to try. Don’t buy the Ezekiel sprouted muffins as they contain soy.

To make, just take your cream cheese left over from making liquid whey and add a few strawberries and a dash of dark maple syrup to taste. Mix together by pulsing a few times in your food processor. This wonderful, fresh, REAL strawberry cream cheese will last one to two weeks in the refrigerator. Another wonderful use for this healthy raw cheese is to make an easy no bake cheesecake.

You will turn up your nose to the fake, Philadelphia strawberry cream cheese after trying this truly healthy, probiotic rich, homemade version.

No access to raw milk where you live? No problem. Check out this recipe plus video on how to separate whey from yogurt purchased from the store.

Cloudy Whey vs Clear Whey

No matter whether your whey turns out cloudy or clear, it is safe and fine to use in all your favorite recipes. This article explains why sometimes whey is cloudy compared to its usual golden color.

Some say Elke at The Muscle Bakery is actually Banksy and that if she were to open her own theme park, she’d have customers whizzing down the helter skelter on giant slices of Melba Toast into a pool of BULK POWDERS™ Peanut Butter at the bottom.

Nutella is amazing. It’s probably on a par with Biscoff Spread. Obviously not as tasty as our Peanut Butter, Almond Butter, Cashew Butter and Nuts About Whey™. But close.

But lets be honest, the macros aren’t great. If you eat a lot of it, you’ll make gains around your belly, gains that will wobble rather than make your abs as firm as Michelle Lewin’s glutes. But fear not, The Muscle Baker has come to the rescue with Bulktella – a high protein chocolate spread that you can make at home with only four ingredients. YES – Homemade High Protein Chocolate Spread! One large serving… or knife spread… comes with just 159 calories, a whopping 23.2g of protein and just 13.6g of carbs.

>> RECIPE and INGREDIENTS If you like this, you may also like.

1 Minute Vegan Brownie Cake Recipe

INSTRUCTIONS 1.) Mix all your ingredients until well combined, and then scrape into a small bowl or you can even do it in a mug/glass. 2.) Microwave for 40 seconds on the highest heat setting, then move around and microwave for a further 20 seconds. (Note: my microwave doesn’t have the rotating plate, you […]

Matcha Smoothie Bowl Recipe

Instructions 1.) Drop all your ingredients into a high speed blender and blitz until smooth and creamy. *Recommend a smaller blender like a Nutribullet as larger ones may not blend properly as they are meant to cater for a higher volume of contents. 2.) Pour into a bowl, top with whatever you fancy and […]

Banana & Peanut Butter Muffins Recipe

Instructions 1.) Preheat oven to 160 degrees C. 2.) Mash bananas in a bowl and fold in remaining ingredients until all are well combined. 3.) Pour into a muffin mould or lined muffin tray. 4.) Bake for 15-20 mins or until baked through and golden. Recipe yields 12 muffins. Tip: for a lower calorie […]

Protein Crunchy Bars Recipe

INSTRUCTIONS 1.) Preheat oven to 160 Degrees C. 2.) Add VitaFiber™, water and agave to a bowl and mix to combine. Microwave for 30 seconds, stir and then microwave for another 30 secs until liquid has formed. (If you’d like to do this in a saucepan, add VitaFiber™, water and agave and heat up […]

Simple Cookies Recipe

Try our delicious Simple Cookies recipe. INSTRUCTIONS: 1.) Preheat oven to 170 degrees C. Line a baking tray with greaseproof baking paper (or use a silicone baking sheet instead.) 2.) Mix all dry ingredients together in a bowl then fold in wet ingredients. 3.) With a tablespoon, place spoonful’s of your mix onto tray, […]

Gingerbread Men Recipe (Gluten and Dairy Free)

When you think of Christmas, you imagine snow (pah!), santa, a tree, decor, presents, family and… gingerbread latte. But when you have a latte, you need something to dip into it right? Swap a digestive or Hobnob for a tasty Gingerbread Man! Each gingerbread bro has less than 100 cals. Seasonal snacking at its […]

Learn How To Make A Protein Shake

For beginners to the world of fitness, taking protein supplements can seem intimidating. There’s a wealth of information online about which supplements to try and which to avoid. Whey protein shakes, of all the sports nutrition on offer, tend to be most people’s first step into the world of supplements thanks to their taste, positive effects and ease of use.

However, learning how to make a protein shake is a rite of passage for people new to the gym and it can be far from easy. From misadventures such as trying to mix the powder in a pint glass or using a whisk, we’ve heard it all.

Realistically though, learning how to make a protein shake is simple. First and foremost, you’ll want a dedicated protein shaker. While you can make a good shake without one, it cuts down on time, hassle and spills.

How to make a protein shake

1. Take your protein shaker and remove the lid.

2. Add around 200ml of water or milk to your shaker first. (Milk is better for an evening shake thanks to its casein contents but it also contains extra calories so is not a good option for weight loss.)

3. Add the recommended dose of protein powder. (This tends to be indicated on the packaging and most powders come with a measured scoop.)

4. Depending on your shaker you’ll have either a metallic shaker ball or a plastic mesh insert. Add this to your shaker now, seal the lid – make sure the top is closed or you’ll spill.

5. Give the whole thing a vigorous shake.

6. Once shaken, consume immediately.

Protein Shake Recipes – Five Alternatives

Obviously the standard ‘how to make a protein shake’ guide is simple – because the supplement itself is fairly simple. However, you can use protein powder to create some delicious variations and pack in more nutrients per shake. Here are five ideas you can produce with a blender and protein powder.

Breakfast protein shake recipe

Combine chopped apples, two scoops of vanilla protein powder and 350ml of milk. Then blend with 20 grams of oats, adding a scoop of crushed almonds to taste. This makes a tasty breakfast treat. The oats will provide slow-release carbohydrate energy.

Green protein smoothie

Getting plenty of vegetables into your diet has a lot of benefit – but can be tough when you’re living a busy lifestyle. Combine vanilla protein with wheatgrass powder, flaxseed and spinach in a blender and you’ll get more of your five a day in to a deliciously fresh shake.

Antioxidant boost

Berries of all kinds have great antioxidant properties and are also low-Gi so perfect for consuming as part of your shake. Blend a handful of blueberries, a handful of kale, some chopped broccoli, one peeled carrot and a peeled orange with raspberry flavoured whey protein concentrate.

Scratching the sweet tooth

Sometimes, a workout can leave you drained and craving sweetness to help raise your energy levels. Fortunately, the sweet taste of flavoured protein can be combined with other ingredients to make a filling snack that’ll save your sweet tooth from indulging on chocolate bars or sweets.

Peanut butter is the base ingredient and is delicious. It also carries additional protein of its own, so it’s perfect in a protein smoothie. Start by adding two tablespoons of smooth peanut butter to water or milk, then a full banana and two scoops of vanilla or chocolate protein. You can sweeten further this with honey or dark chocolate.

Tropical Shake

Get a taste of tropical life in your protein shake with a tropical smoothie. Blend vanilla protein with about 80 grams of pineapple, a cup of spinach and half a banana for a delicious recipe that’ll taste a little like a gains-providing pina colada.

Making a protein shake is a simple way to top up your protein intake on the go, but adding some ingredients and going for a full protein smoothie creates a filling snack that packs in nutrients. Whichever form you choose, make sure to use informed-sport accredited Maximuscle and Maximuscle protein powder.

Some say Elke at The Muscle Bakery is actually Banksy and that if she were to open her own theme park, she’d have customers whizzing down the helter skelter on giant slices of Melba Toast into a pool of BULK POWDERS™ Peanut Butter at the bottom.

Nutella is amazing. It’s probably on a par with Biscoff Spread. Obviously not as tasty as our Peanut Butter, Almond Butter, Cashew Butter and Nuts About Whey™. But close.

But lets be honest, the macros aren’t great. If you eat a lot of it, you’ll make gains around your belly, gains that will wobble rather than make your abs as firm as Michelle Lewin’s glutes. But fear not, The Muscle Baker has come to the rescue with Bulktella – a high protein chocolate spread that you can make at home with only four ingredients. YES – Homemade High Protein Chocolate Spread! One large serving… or knife spread… comes with just 159 calories, a whopping 23.2g of protein and just 13.6g of carbs.

>> RECIPE and INGREDIENTS If you like this, you may also like.

1 Minute Vegan Brownie Cake Recipe

INSTRUCTIONS 1.) Mix all your ingredients until well combined, and then scrape into a small bowl or you can even do it in a mug/glass. 2.) Microwave for 40 seconds on the highest heat setting, then move around and microwave for a further 20 seconds. (Note: my microwave doesn’t have the rotating plate, you […]

Matcha Smoothie Bowl Recipe

Instructions 1.) Drop all your ingredients into a high speed blender and blitz until smooth and creamy. *Recommend a smaller blender like a Nutribullet as larger ones may not blend properly as they are meant to cater for a higher volume of contents. 2.) Pour into a bowl, top with whatever you fancy and […]

Banana & Peanut Butter Muffins Recipe

Instructions 1.) Preheat oven to 160 degrees C. 2.) Mash bananas in a bowl and fold in remaining ingredients until all are well combined. 3.) Pour into a muffin mould or lined muffin tray. 4.) Bake for 15-20 mins or until baked through and golden. Recipe yields 12 muffins. Tip: for a lower calorie […]

Protein Crunchy Bars Recipe

INSTRUCTIONS 1.) Preheat oven to 160 Degrees C. 2.) Add VitaFiber™, water and agave to a bowl and mix to combine. Microwave for 30 seconds, stir and then microwave for another 30 secs until liquid has formed. (If you’d like to do this in a saucepan, add VitaFiber™, water and agave and heat up […]

Simple Cookies Recipe

Try our delicious Simple Cookies recipe. INSTRUCTIONS: 1.) Preheat oven to 170 degrees C. Line a baking tray with greaseproof baking paper (or use a silicone baking sheet instead.) 2.) Mix all dry ingredients together in a bowl then fold in wet ingredients. 3.) With a tablespoon, place spoonful’s of your mix onto tray, […]

Gingerbread Men Recipe (Gluten and Dairy Free)

When you think of Christmas, you imagine snow (pah!), santa, a tree, decor, presents, family and… gingerbread latte. But when you have a latte, you need something to dip into it right? Swap a digestive or Hobnob for a tasty Gingerbread Man! Each gingerbread bro has less than 100 cals. Seasonal snacking at its […]

Jennifer Blow

Editor & Qualified Nutritionist / Posted on

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By Myprotein Writer: Veronica Chu

Sometimes we just don’t have time to make a proper meal, or sit down and eat it. For those serious about meeting nutritional goals, this may mean meal replacement shakes.

Shakes are also a great, quick breakfast idea or a nice treat on those hot summer days (definitely a healthier alternative to those purchased at the coffee shop).

How To Make Homemade Meal Replacement Shakes

1. Choose a carbohydrate base

This could be Instant Oats or a banana (frozen bananas work great in this).

2. Choose a protein base

Whey Protein, Casein, yogurt or milk (almond, soy, coconut, cow’s milk) tend to work best, but you could also use soy, beef or pea protein depending on preference.

3. Choose vegetables/fruit (optional)

Examples of vegetables which work well include spinach and kale, whereas ideal fruits would be berries, apples, mango, pineapple (again frozen fruit or vegetables work great in this and are cheaper).

4. Choose a fat option: (optional)

Nut butter, chia Seeds, avocado, flax Seed and desiccated coconut blend well in addition to giving your shake a nutritonal punch of protein, healthy fats and taste!

5. Optional Extras

Ice cubes or a teaspoon of xanthan gum can be used to thicken your shake, giving it the texture of a delicious milkshake! Flavdrops add extra flavour to any shake, making it super-tasty, without added calories.

Goji berries, raw cacao nibs, bee pollen, powdered peanut butter or cacao powder are also great additions to the top of your shake.

When you’ve chosen all your ingredients, simply put it all into a blender and mix.

It may be handy to get personal size blender to save on washing up.

Meal Replacement Shake Recipes

Snickers shake

1 Scoop Impact Whey Protein – chocolate flavour

150ml milk of choice

1 tbsp peanut butter

4-6 drops of FlavDrops – chocolate peanut butter flavour

Approx 10 ice cubes

Smores shake

1 Scoop Impact Whey Protein – vanilla flavour

4-6 drops of FlavDrops – chocolate flavour

2 tbsp unsweetened cocoa powder

1/2 Tsp cinnamon

150 milk of choice

Approx 10 ice cubes

Optional: Instant Oats for thickness

Eton Mess shake

1 Scoop Impact Whey Protein – vanilla flavour

4-6 drops of FlavDrops – strawberry flavour

Handful of frozen berries

150ml milk of choice orwater

Optional: oats or banana

Optional garnish: more berries and Sugar-Free Strawberry Syrup

Salted caramel shake

1 Scoop Impact Whey Protein – salted caramel flavour

1 Tsp instant coffee granules

4-6 drops of FlavDrops – toffee flavour

150ml milk of choice or water

Approx 10 ice cubes

Oats or banana

Optional: 1 Tsp xanthan gum for thickness

Take Home Message

Enjoy making these quick, delicious and filling meal replacement shakes!

Our articles should be used for informational and educational purposes only and are not intended to be taken as medical advice. If you’re concerned, consult a health professional before taking dietary supplements or introducing any major changes to your diet.

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Jennifer Blow

Jennifer Blow has a Bachelor’s of Science in Nutritional Science and a Master’s of Science by Research in Nutrition, and now specialises in the use of sports supplements for health and fitness, underpinned by evidence-based research.

Jennifer has been quoted or mentioned as a nutritionist in major online publications including Vogue, Elle, and Grazia, for her expertise in nutritional science for exercise and healthy living.

Her experience spans from working with the NHS on dietary intervention trials, to specific scientific research into omega-3 fatty acid supplementation and also the effect of fast foods on health, which she has presented at the annual Nutrition Society Conference. Jennifer is involved in many continuing professional development events to ensure her practise remains at the highest level. Find out more about Jennifer’s experience here.

In her spare time, Jennifer loves hill walking and cycling, and in her posts you’ll see that she loves proving healthy eating doesn’t mean a lifetime of hunger.

I may receive a commission for purchases made through product links on this page, but I always stand by my opinions and endorsements!

I have been looking FAR AND WIDE for a good homemade protein bar recipe without using protein powder.

But in my search, I ran into a bunch of problems.

The biggest issue with these homemade protein snacks is that they often come out WAY too high in fats, carbs, sugar, or all three.

A lot of the recipes I found were also WAY too high in calories and/or were ridiculously complicated to make (if a recipe calls for more than one or two things you can’t get at a normal grocery store, fuggedaboutit)

This is just a fact: Adding protein powder to a recipe allows you to jam pack it with protein without really adding much of anything else. It’s just too hard to replicate that with natural ingredients and still make the bars edible.

BUT. I was determined to find something that worked, and I think I stumbled on a pretty dang good compromise courtesy of Darebee.com

Introducing: This excellent recipe for homemade, peanut-butter, no-bake, NO-POWDER protein bars.

The Ingredients

I told you this would be easy.

These no-powder protein bars only call for four ingredients:

Peanut butter (1 1/3 cups)

Uncooked oatmeal (5 cups)

Coconut milk or cream (1 cup)

And best of all, no protein powder!

Mix everything together in a big bowl! It’s that easy.

Start with the coconut milk/cream. Whip it up until it’s smooth.

Drizzle in the honey and stir.

Add the peanut butter and mix until combined.

Finally, dump in the oats and use your hands to combine thoroughly.

Line a glass dish with parchment or wax paper and press the “dough” flat into the dish

Cover and refrigerate for 2+ hours

Slice and serve

Keep the bars refrigerated (for about a week) or frozen (about a month)

Taste

OK, while this is a good recipe, I feel I have to set your expectations properly before you take your first bite.

This is not a dessert.

I know, I know. They kind of look like a super sweet after-dinner treat, but that’s really not what these homemade protein bars are about.

They are a very cheap, very easy-to-make, natural protein delivery system.

And yes, they taste pretty good. Mostly like peanut butter and oatmeal (which is pretty much all they are).

But they are not very sweet. I wouldn’t say they’re addicting the way that, oh, brownies might be. One bar will be plenty for you.

You could make it sweeter with some added sugar (or by sprinkling chocolate chips on top), but again, that would cause some nutritional problems if you want to use these as a part of your workout program.

BUT. If you don’t like using protein powder and/or you’re on a budget and can’t afford to buy store-bought protein bars all the time, these are a pretty good alternative that are certainly worth a shot.

Cost per batch: About $10, Cost per bar: About 70 cents.

These bars use four ingredients; each is going to run you somewhere between 1-4 dollars depending on brand, where you live, etc. I had almost everything in the pantry already except the coconut milk.

I’d estimate the cost at one batch of no bake protein bars at about $10.

If you slice this bad boy into 14 pieces (which is reasonable), you get a cost per bar of 70 cents

Nutrition

I know what you’re thinking, GIMME THE MACROS ALREADY.

Well here they are according to the recipe’s creators, and just know this is an estimate that can change depending on what ingredients you use. It also depends how bars you choose to slice from the block

14 bars
320 Calories
11g protein
18g fat
31g carbohydrates

16 bars
280 Calories
10g protein
16g fat
27g carbohydrates

12 bars
373 Calories
13g protein
21g fat
36g carbohydrates

The Bottom Line

For the best combination of taste and macronutrients, it’s really hard to beat processed foods and protein powder. It just is.

But these bars are definitely worth a try if you’re going for a more natural approach, or just want to make your protein snacks in bulk at home.

(And if homemade isn’t your thing, be sure to check out the best protein bars for cutting.)

About Me

Hi there! My name is Evan. I’m a dad and 30-something-year-old fitness enthusiast. I started this site to share all of the best information and products I could find on my way to better health and a stronger body. I hope it helps you, too!

Disclosure: I may receive commissions or advertising fees from products and brands mentioned on the Trusty Spotter. As an Amazon Associate I earn from qualifying purchases. But I always stand by the research and recommendations that I provide here.

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If you are into health supplements and resistance exercises, you might probably know about Whey Protein.

However, for starters, let’s start from scratch, and see what Whey protein actually is, what its benefits are, and then we will have a look on the steps through which you can make your own whey protein at home.

Related Articles

What is Whey Protein?

Simply put, milk majorly consists of two proteins – whey (20%) and casein (80%). Whey protein is generally formed as a by-product of cheese.

You might have noticed a thin layer of liquid floating on the top, every time you open a yogurt container. This layer is nothing but whey protein.

As a matter of fact, whey protein is a complete protein in itself, as it is the perfect amalgamation of 9 essential amino acids. Further, whey protein also has low levels of lactose in it.

Related Article– Protein Powder 101 : Pros and Cons of different Proteins

Benefits of Whey Protein

As per a recent research, whey protein is highly effective in gaining muscles, enhancing strength and can also help you in losing body fat. (1)

Additionally, whey protein is also found helpful in treating blood sugar, depression and blood pressure. (2)

But that’s just not about whey protein. Here are a few other benefits of whey protein which are enough to convince you of its importance:

• Anti-cancer properties

As per a journal, whey protein is found to have anti-cancer properties and can be quite helpful in treating cancer. However, additional research is still going on. (3)

Whey protein can help in improving the conditions of people suffering from asthma, especially of children. A recent study conducted on 11 children showed that asthmatic children were supplemented with 10gm of why protein twice daily for a month, and the results showed immense improvement. (4)

• Helps in losing weight

Whey protein helps in losing weight, and this is perhaps one of the reasons why whey is consumed so popularly. A study conducted on 158 people revealed that people who consumed whey lost more body fat and were able to preserve their lean muscles more effectively. (5)

• Muscle training

The right combination of resistance exercises and whey protein can help you in building muscles. A recent study revealed that whey protein, when supplemented with the right resistance training, is more effective when compared to undertaking resistance training alone. (6)

Thus, we are sure, by now you might already have an idea as to how important whey protein can be in your fitness regime.

Let’s now move onto the next part of this article and see how you can make your own whey protein at home.

Step By Step Procedure of How to Make Whey Protein at Home

Step 1. As we already discussed that whey protein can be easily extracted from milk and its products. Thus, start the process by choosing a milk product you would like to extract the whey protein from. You can choose between cottage cheese, buttermilk, and yogurt.

Step 2. Next, take a bowl and place a small strainer over it.

Step 3. Over the strainer, place a muslin cloth and place your milk product over it. In this case, we are using curd, and have placed 250gm of curd over the strainer on the muslin cloth.

Step 4. Next, cover it with a plastic wrap and let it rest in the refrigerator for 8-10 hours.

Step 5. Take the bowl out of the refrigerator – the product that is left on the top of the strainer is curd cheese, while the whey protein collects itself in the bowl.

How Long Can Homemade Whey Protein Last?

It is always recommended to store whey protein in airtight glass jars. Further, refrigerated whey protein can be kept safe till 6 months!

Over to You

This brings us to the end of this article. Follow the above-mentioned procedure and make your own whey protein at home.

Further, homemade whey protein is pure and free from any additives.

So, what are your views on this? Do you have any queries? Write to us in the comments below!

This post first appeared on Fitness Jockey, please read the originial post: here

Make Protein Powder At Home in Hindi प्रोटीन पाउडर का उपयोग आज की एक विशेष जरूरत बन गया है। क्‍योंकि यह हमें पर्याप्‍त मात्रा में ऊर्जा उपलब्‍ध कराता है। लेकिन क्‍या आप प्रोटीन पाउडर बनाने की विधि जानते हैं। क्‍योंकि हममें से अधिकतर लोग इतने व्‍यस्‍त हैं कि उन्‍हें बाजार से इन्हें खरीदने का समय नहीं होता है। इसके अलावा कुछ लोगों के लिए बाजार से इन उत्‍पादों को खरीदना महंगा हो सकता है। इसलिए हम आपके लिए लाए हैं घर पर ही प्रोटीन पाउडर बनाने की आसान और सरल विधि। आइए जाने आप घर पर आसानी से किस प्रकार प्रोटीन पाउडर को बना सकते हैं।

विषय सूची

आपके प्रोटीन पाउडर का चुनाव – Choosing Your Protein Powder in Hindi

जब आप खुद ही प्रोटीन पाउडर बनाना चाहते हैं तो अपनी पसंद और जरूर के अनुसार इनका चुनाव करना चाहिए। प्रोटीन पाउडर के बहुत सारे विकल्‍प हैं जिन्‍हें आप जरूरत के अनुसार चुन सकते हैं। इनमें दूध आ‍धारित मठ्ठा या केसिन, अंडे आ‍धारित या पौधे आ‍धारित सोया, मटर, चावल या चिरोंजी आदि का चुनाव किया जा सकता है। अच्‍छे विकल्‍पों में सूखे नॉन फैट दूध या सूखे अंडा पाउडर या प्लांट प्रोटीन, ब्राउन चावल, सन के बीज, सूखे चने या मटर के दाने शामिल हैं। इनका पाउडर बनाने के लिए किसी ब्‍लेंडर या कॉफी ग्राइंडर का उपयोग करें और उन्‍हें अच्‍छी तरह से पीस लें। प्रोटीन पाउडर बनाने के लिए किसी भी अन्‍य सूखे सेम का उपयोग न करें जब तक की वे अच्‍छी तरह से पकाएं न गए हों। क्‍योंकि इनमें प्राकृतिक विष होता है जो आपको बीमार कर सकता है।

घर पर प्रोटीन पाउडर बनाने के लिए स्‍वाद चुने – Choosing Your Protein Powder Flavour in Hindi

आप प्रोटीन पाउडर को उसके स्‍वाद के अनुसार ही उपयोग करते हैं। इसलिए आपके द्वारा बनाए जाने वाले प्रोटीन पाउडर में स्‍वाद की अहम भूमिका होती है। प्रोटीन पाउडर में स्‍वाद देने वाले एजेंटों के रूप मे आप चॉकलेट या वेनिला पाउडर, सूखे मसाले या खाद्य फल-स्‍वाद वाले अर्क का उपयोग कर सकते हैं। आप अपने प्रोटीन पेय में बादाम या पुदीना जैसे स्‍वाद बढ़ाने वाले उत्‍पादों की कुछ मात्रा भी मिला सकते हैं। इसके अलावा एक विकल्‍प यह है कि आप अपने प्रोटीन पाउडर को ऐसे ही रहने दें। उपयोग के दौरान अपनी जरूरत और स्‍वाद के अनुसार इसे सूप या अन्‍य मसालों और खाद्य पदार्थों के साथ मिला कर सेवन करें।

प्रोटीन पाउडर बनाने के लिए उसमें पोषक तत्‍व मिलाएं – Include Nutritious Add-ins in Hindi

आप अपने द्वारा बनाए जाने वाले प्रोटीन पाउडर में अतिरिक्‍त पोषक तत्‍व शामिल कर सकते हैं। इसके लिए आप इसमें कई खाद्य पदार्थों के पाउडर को शामिल कर सकते हैं जो फाइबर की मात्रा बढ़ा सकते हैं। इसके लिए आप सूखे फल या गेहूं के आटे को मिला सकते हैं जो प्रत्‍येक सेवन पर स्‍वस्‍थ्‍य वसा उपलब्‍ध कराते हैं। सूखे फलों का पाउडर, दूध पाउडर के साथ प्रोटीन को और अधिक बढ़ाया जा सकता है जो आपको कैल्शियम भी प्रदान करता है। इसके अलावा आप इसमें अन्‍य ऐसे उत्‍पाद मिला सकते हैं जो प्रोटीन पाउडर में पोषक तत्‍वों को बढ़ा सकते हैं।

घर पर प्रोटीन पाउडर कम मात्रा में बनाएं – Make Small Batch Of Protein Powder in Hindi

चूंकि आप प्रोटीन पाउडर को घर पर तैयार कर रहे हैं। इसलिए इसकी ताजगी को बरकरार रखने के लिए आप इसे कम मात्रा में बनाएं ताकि यह कई दिनों तक रखा न रहे। क्‍योंकि घर पर बने प्रोटीन पाउडरों में इनका शैल्‍फ जीवन बढ़ाने वाले उत्‍पाद नहीं मिलाए जाते हैं। इसके अलावा यह भी ध्‍यान रखना चाहिए कि इन्‍हें किसी हवा बंद डिब्‍बे में सामान्‍य ताममान पर रखा जाना चाहिए। क्‍योंकि इसमें मिलाए जाने वाले उत्‍पाद अधिक गर्मी, धूप का सीधा प्रकाश के संपर्क या अधिक नमी वाली जगह पर खराब हो सकते हैं। घर पर तैयार किये गए उत्पादों को कम समय के अं‍दर ही उपयोग कर लेना चाहिए।

घर पर प्रोटीन पाउडर बनाने की विधि – Ghar Par Protein Powder Kaise Banaye in Hindi

आप प्रोटीन पाउडर बनाने के लिए उपयोग किये जाने वाले उत्‍पादों (जिनका आप उपयोग करना चा‍हते हैं।) को एकत्रित करें । उदाहरण के लिए :

• ½ कप स्‍कीम (मलाई निकला हुआ) दूध पाउडर
• ½ कप पूरे और छिले हुए बादाम
• ½ कप बड़े जई का आटा
• ¼ कप क्विनोआ फ्लेक्स
• 2 बड़ा चम्मच पौष्टिक खमीर फ्लेक्स

उपरोक्‍त सभी उत्‍पादों को किसी ब्‍लेंडर में रखकर बारीक पाउडर बनाएं। इस पाउडर को आप कमरे के तापमान में किसी हवा बंद डिब्‍बे में बंद करके रखें।

इस मिश्रण के 1/3 कप में केवल 10 ग्राम प्रोटीन होता है।

वजन कम करने वाले प्रोटीन पाउडर बनाने का तरीका – Protein Powder For Weight Loss in Hindi

अक्‍सर लोग अपना वजन कम करने वाले उत्‍पादों को ढूंढते हैं जो उन्‍हें पर्याप्‍त ऊर्जा के साथ ही वजन कम करने में मदद करे। इसलिए यहां कुछ ऐसे प्रोटीन पाउडरों के बारे में बताया गया है जिनका उपयोग कर आप अपने वजन को नियंत्रित करने के साथ ही ऊर्जा भी प्राप्‍त कर सकते हैं। आइए इन्‍हें जानें।

घर पर प्रोटीन पाउडर बनाने का तरीका एग वाइट प्रोटीन – Egg White protein powder in Hindi

यदि आप दूध उत्‍पादों को पसंद नहीं करते हैं तो इसका एक अच्‍छा विकल्‍प अंडे का सफेद प्रोटीन हो सकता है। जबकि अंडे की महत्‍वपूर्ण पोषक तत्‍व अंडे की जर्दी में पाए जाते हैं। लेकिन अंडे के सफेद भाग में प्रोटीन की अच्‍छी मात्रा होती है। आप घर पर स्‍वस्‍थ प्रोटीन शेक बनाने के लिए केले, कुछ दही और अंडे के सफेद भाग का उपयोग कर सकते हैं।

घर पर प्रोटीन पाउडर बनाने के उपाय चिरोंजी प्रोटीन – Hemp protein powder in Hindi

यह प्रोटीन पाउडर का सबसे अच्‍छा विकल्‍प होता है। चिरोंजी प्रोटीन पाउडर पौधे आधारित प्रोटीन का अच्‍छा स्रोत है यह चिरोंजी के बीज से बना होता है। यह आपके मस्तिष्‍क स्‍वास्‍थ्‍य को बढ़ावा देने में मदद करता है। इसका स्‍वाद भी बहुत अच्‍छा होता है जो कि सूखे मेवों की तरह होता है। इसके अलावा चिरोंजी में पाए जाने वाले पोषक तत्‍व भी आपके शरीर के लिए बहुत ही फायदेमंद होते हैं।

मसल्स बनाने के प्रोटीन पाउडर मटर प्रोटीन – Pea protein powder in Hindi

यह प्रोटीन पाउडर सूखे और पिसे हुए पीले मटर से बनता है। यह शाकाहारी लोगों द्वारा बहुत ही पसंद किया जाता है जो पशु-आधारित प्रोटीन पाउडर का उपयोग नहीं करते हैं। इसके अतिरिक्‍त यह हाइपोलेर्जेनिक (hypoallergenic) है जो इसे खाद्य संवेदना या एलर्जी वाले लोगों के लिए एक सुरक्षित विकल्‍प बनाता है। हालांकि मटर को आम तौर पर प्रोटीन का एक शक्तिशाली स्रोत नहीं माना जाता है लेकिन मटर प्रोअीन पाउडर अत्‍यधिक केंद्रित होता है और यह आवश्‍यक अमीनो एसिड जैसे ल्‍यूसीन, आइसोल्‍यूसीन और वेलिन का अच्‍छा स्रोत होते हैं। ये एमिनो एसिड मसल्स बनाने में एक महत्‍वपूर्ण भूमिका निभाते हैं।

इसी तरह की अन्य जानकारी हिन्दी में पढ़ने के लिए हमारे एंड्रॉएड ऐप को डाउनलोड करने के लिए आप यहां क्लिक करें। और आप हमें फ़ेसबुक और ट्विटर पर भी फ़ॉलो कर सकते हैं।

Related Articles

Low-carb, high-protein drinks can be a useful addition to your diet when looking to lose weight or if you’re just after a quick snack to help keep you feeling full without ingesting too many calories. Protein has a greater effect on satiety than fats or carbs, meaning that even a relatively low-calorie drink can fill you up between meals. If you don’t want to buy an expensive over-the-counter product, however, you can make your own.

Power Up With Protein

Some form of protein should form the basis of your drink. A protein powder is an easy addition, and the most popular type of protein powder is whey, according to dietitian Leslie Beck, who recommends looking for a whey powder with no artificial flavors, sweeteners or added sugars. You could also opt for a plant-based protein like hemp or pea, or even just use milk as a protein source. The only downside to milk, however, is that it is slightly higher in carbs, with 1 cup of skim milk containing over 12 grams of carbs.

Choose Your Carbs

Going for a low-carb drink doesn’t mean it has to contain zero carbs, just that the carbs fit into your daily allowance. Typically, a diet containing less than 130 grams of carbs per day is regarded as low-carb, so your drink needs to fit into your daily diet as a whole. If you’re eating three meals that each contain 30 grams of carbs, plus two drinks per day, each drink should contain no more than 20 grams each. Good carb choices would be low-sugar fruits, such as blackberries, raspberries and strawberries, or even green vegetables such as spinach, kale or broccoli.

Blitz, Blend and Additions

If you’re using fruits and vegetables in your drink, you’ll need a blender to help blitz everything and make it drinkable. For an extra protein hit, try adding some low-sugar Greek yogurt or low-fat cottage cheese. If you want a little healthy fat in your shake as well, crushed nuts or a small spoonful of almond, peanut or cashew butter are all fine, as they add some fat, along with a bit more protein without many carbs.

Easy Examples

The easiest, quickest low-carb, high-protein drink is simply a protein powder mixed with water or milk. If you have a little more time on your hands, though, try a drink made with vanilla protein powder, low-sugar yogurt, frozen blueberries and spinach. Switch the flavors around for a chocolate drink containing chocolate protein powder, a little cocoa powder, almond milk, spinach and crushed hazelnuts, or go for strawberry protein powder, fresh strawberries, kale and crushed ice.

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At Healthfully, we strive to deliver objective content that is accurate and up-to-date. Our team periodically reviews articles in order to ensure content quality. The sources cited below consist of evidence from peer-reviewed journals, prominent medical organizations, academic associations, and government data.

The information contained on this site is for informational purposes only, and should not be used as a substitute for the advice of a professional health care provider. Please check with the appropriate physician regarding health questions and concerns. Although we strive to deliver accurate and up-to-date information, no guarantee to that effect is made.

Commercially bought protein energy drinks can be expensive, high in caffeine and packed with sugar. A good alternative, however, is to make your own protein energy drinks at home. You’ll be able to control what ingredients you include, and you’ll probably save some money, as well. The right ingredients will add a boost of key nutrients, too.

Start With Protein

Protein powders are easy to whip into an energy drink, but there are several varieties to choose from, and each has its pros and cons. Whey, casein, soy and egg protein powders are all available. With the exception of soy, each is also a high quality source of protein, which means each contains all eight of the essential amino acids. Whey protein is digested more quickly than the other types, according to Mike Greenwood, author of “Nutritional Supplements in Sports and Exercise.” Soy protein powder contains antioxidants, and egg protein is the easiest to blend into a drink, though it is also the type that doesn’t taste very good 3.

• Protein powders are easy to whip into an energy drink, but there are several varieties to choose from, and each has its pros and cons.
• Soy protein powder contains antioxidants, and egg protein is the easiest to blend into a drink, though it is also the type that doesn’t taste very good 3.

Protein Content

XS Energy Drink Ingredients

The amount of protein in the powder varies depending on what type you use. A scoop, which is equal to 34 grams, of whey protein can contain as much as 24 grams of protein, which is 52 percent of the 46 grams of protein women need each day and 43 percent of the 56 grams men require daily. Other types of protein powder might contain slightly less or slightly more per scoop. One scoop is the most common serving size for a protein drink.

• The amount of protein in the powder varies depending on what type you use.
• A scoop, which is equal to 34 grams, of whey protein can contain as much as 24 grams of protein, which is 52 percent of the 46 grams of protein women need each day and 43 percent of the 56 grams men require daily.

Boost the Energy

The protein in your energy drink will help boost your energy level, but there are additional nutrients that will also give you a quick pick-me-up. For example, iron is a key mineral, and when you’re deficient it can cause weakness and fatigue. Add leafy greens, such as spinach, to your energy drink to boost the iron content. B vitamins also help supply energy and flax seed and wheat grass are two good sources. Caffeine is another energy-boosting ingredient, and adding brewed black tea is one way to increase the caffeine content of your energy drink. Powdered B vitamins or caffeine supplements are available at many health food stores, and they’ll work as well.

• The protein in your energy drink will help boost your energy level, but there are additional nutrients that will also give you a quick pick-me-up.
• Caffeine is another energy-boosting ingredient, and adding brewed black tea is one way to increase the caffeine content of your energy drink.

Add Healthy Ingredients

Caffeine Content in One Cup of Coffee Vs. One Shot of Espresso

Nut butters, such as peanut butter, will increase the fiber content of your energy drink, which will help the beverage feel more satisfying. Lindsay Sullivan and Bill Summers, authors of “Paleolithic Diet: Digging Deeper into the Original Human Diet and Paleo Recipes,” suggest almond butter 1. Fruit is naturally sweet, as well, which means that you can skip the added sugar to keep the drink as nutritious as possible.

Remember a Few Key Things

Experiment with different combinations of protein powders and added ingredients to find flavors you enjoy. For example, combine vanilla-flavored protein powder with blueberries, almond butter and almond milk or chocolate-flavored protein powder with strawberries and low-fat milk as two tasty flavor combinations. For the best results, make your protein energy drinks in a blender because it will ensure that all the ingredients are well-incorporated. Add liquid ingredients a small amount at a time to help you achieve the texture you want. Always ask your doctor before using powdered supplements to be sure they’re safe for you and that you’re using an appropriate amount.

Ever wonder what the nursery rhyme means when Little Miss Muffett is eating her curds and whey? Well, a lot of the hardcore lifters and exercise folks out there should know; they’re drinking copious amounts of it after all their workouts.

The basics behind a protein shake is that they help your muscles heal and grow after you’ve been working out; it also is claimed to have anti-inflammatory and anti-cancer properties.So, it’s usually a good idea to have this after your workout routine.

Whey protein is actually surprisingly easy to make, a lot cheaper than the stuff you buy in the stores, and the leftover ingredients can be made to make fun things like cheese.

Here’s what you’ll need:

• 1 quart or liter of milk (you can add more or less depending on how much you want to make… just adjust the ratios)
• a saucepan
• vinegar or lemon juice (about 2 tablespoons)
• strainer
• paper towels or a cheese cloth
• Any flavoring or spices you want

1) Get your milk and start to boil it on a medium to low heat. Keep a close eye on it because you don’t want it to get too hot.

2) When you start to notice a bunch of bubbles around the rim of the sauce pan add the vinegar or lemon juice and stir it around. The mixture should separate pretty quickly into curds and whey. If it doesn’t just add a little more vinegar or lemon juice until it does. The curds are the solid looking things and the whey is the liquid.

3) Get a strainer (cover it in paper towels or cheese cloth if you want to keep the curds and make it into cheese). Separate the curds from the whey. Let the whey cool down in the fridge for a while and then add any ingredients. Some suggestions for flavoring: Nutmeg, cinnamon, honey, chocolate… just test it out and see what works for you. The taste might be different for some people if it is, just dilute it with something else like water, or juice.

If you are into health supplements and resistance exercises, you might probably know about whey protein.

However, for starters, let’s start from scratch, and see what whey protein actually is, what its benefits are, and then we will have a look on the steps through which you can make your own whey protein at home.

What is Whey Protein?

Simply put, milk majorly consists of two proteins – whey (20%) and casein (80%). Whey protein is generally formed as a by-product of cheese.

You might have noticed a thin layer of liquid floating on the top, every time you open a yogurt container. This layer is nothing but whey protein.

As a matter of fact, whey protein is a complete protein in itself, as it is the perfect amalgamation of 9 essential amino acids. Further, whey protein also has low levels of lactose in it.

Benefits of Whey Protein

As per a recent research, whey protein is highly effective in gaining muscles, enhancing strength and can also help you in losing body fat. (1)

Additionally, whey protein is also found helpful in treating blood sugar, depression and blood pressure. (2)

But that’s just not about whey protein. Here are a few other benefits of whey protein which are enough to convince you of its importance:

• Anti-cancer properties

As per a journal, whey protein is found to have anti-cancer properties and can be quite helpful in treating cancer. However, additional research is still going on. (3)

Whey protein can help in improving the conditions of people suffering from asthma, especially of children. A recent study conducted on 11 children showed that asthmatic children were supplemented with 10gm of why protein twice daily for a month, and the results showed immense improvement. (4)

• Helps in losing weight

Whey protein helps in losing weight, and this is perhaps one of the reasons why whey is consumed so popularly. A study conducted on 158 people revealed that people who consumed whey lost more body fat and were able to preserve their lean muscles more effectively. (5)

• Muscle training

The right combination of resistance exercises and whey protein can help you in building muscles. A recent study revealed that whey protein, when supplemented with the right resistance training, is more effective when compared to undertaking resistance training alone. (6)

Thus, we are sure, by now you might already have an idea as to how important whey protein can be in your fitness regime.

Let’s now move onto the next part of this article and see how you can make your own whey protein at home.

Step By Step Procedure of How to Make Whey Protein at Home

Step 1. As we already discussed that whey protein can be easily extracted from milk and its products. Thus, start the process by choosing a milk product you would like to extract the whey protein from. You can choose between cottage cheese, buttermilk, and yogurt.

Step 2. Next, take a bowl and place a small strainer over it.

Step 3. Over the strainer, place a muslin cloth and place your milk product over it. In this case, we are using curd, and have placed 250gm of curd over the strainer on the muslin cloth.

Step 4. Next, cover it with a plastic wrap and let it rest in the refrigerator for 8-10 hours.

Step 5. Take the bowl out of the refrigerator – the product that is left on the top of the strainer is curd cheese, while the whey protein collects itself in the bowl.

How Long Can Homemade Whey Protein Last?

It is always recommended to store whey protein in airtight glass jars. Further, refrigerated whey protein can be kept safe till 6 months!

Over to You

This brings us to the end of this article. Follow the above-mentioned procedure and make your own whey protein at home.

Further, homemade whey protein is pure and free from any additives.

So, what are your views on this? Do you have any queries? Write to us in the comments below!

Meher Mirza | Updated: May 17, 2018 12:56 IST

_{Protein bars contain soy or whey protein which help in building lean protein mass.}

• Protein bars are good for athletes
• You should look out for the sugar content in protein bars
• Homemade almond bars can be stored up to 10 days

There’s nothing quite as simple as picking up a protein bar after a heavy workout — they are an easy way to build muscle mass and repair damaged tissue, while bringing down fat. Quite understandably though, stewing over a hot stove, cooking up your daily protein requirements, may not appeal to someone who has just finished an exhausting workout. Other than convenience, store-bought protein bars offer an additional benefit, too. A lot of bars contain large amounts of soy or whey protein which help in building lean protein mass.

Not everyone needs protein bars. If you spend half an hour on the gym on a treadmill, you probably get enough protein from your meals. But if you are an athlete, or work out heavily, that’s when protein bars become essential. But don’t just buy any! There are a few things that you should look out for before buying one — some protein bars are so high in sugar that you’d probably end up gaining weight.

What to Look Out for in a Protein Bar

1. High Fructose Corn Syrup: When looking for a protein bar in the shops, make sure to check its sugar and carbohydrate content; for instance, look out for the presence of a large amount of palm oil, aspartame or high fructose corn syrup (also called HCFS sometimes). The way to do this is by checking that it is listed as the third or fourth (or later) ingredient on the ingredient list. The higher the amount of syrup in the bar, the higher it will be listed. Ideally though, your bar shouldn’t have any at all.

2. Sugar: Some bars have so much sugar, that you may as well buy a chocolate bar instead! The extra protein does not cancel out the negative effects.

3. Calories: It’s also important to check the calorie content, depending on whether you are on a weight-loss programme or not. Some protein bars may be packed with all manner of healthy ingredients, but when it comes to the calorie count, they may have up to 400 or 500 calories per serving size, which, if you’re looking to lose weight, can be counterproductive.

4.Source of Protein: Look out for the source of protein used in these bars. Some protein bars contain collagen, others have egg whites, many have whey protein; it all depends on your individual needs. Some protein bars available in the United States, even contain cricket flour! Insects are an excellent source of protein, so if you can get over your learned squeamishness, these may be a good way to go.

A disclaimer: I am not a medically qualified professional, and so I urge you to consult with your doctor or dietician before embarking on a protein-heavy diet.

How to Make Protein Bars at Home

You certainly can make basic protein bars at home; some are so easy to throw together, that they do not even need baking. The recipes below use only vegetarian ingredients, the protein coming from nuts and seeds. The dried fruits add a hit of sugar for energy, but also act as binding agents. Almonds and pistachios offer more protein per 100g than walnuts and cashews, which is why I’ve chosen to use them in my homemade bars.

The simplest bars just require you to pulse together dates and nuts in your mixer, until they clump together. Of course, once you have the hang of that, you can add in more protein-heavy ingredients, such as seeds, healthy carbs for energy (such as bajra), and perhaps unsweetened cocoa powder, coconut, nutmeg, cinnamon etc for taste. You may even add in a spoonful of protein powder; in short, building up the basics any way you like. You can use my recipes as a springboard to jump off into your own.

Almond Bars

_{Almond bars can be stored up to 10 days.}

Ingredients:

1 1/2 cups almonds
1/4 cup roasted, puffed bajra or any roasted millet
1/4 cup pumpkin seeds
1/4 cup sesame seeds
3 tbsp honey
4 dates

Method:

Pulse the almonds in your mixer until they became a powder. Then keep pulsing, until they become a paste; be careful to stop at that point. Add in the honey, and pulse a little more. Scrape the edges of your mixer to ensure that nothing sticks. Next, pulse the dates, until everything gets perfectly mixed. You may need to stir everything in between pulses, to mix properly.

Scrape the mixture into a shallow, wide baking tray that has been lightly oiled, and with your hands, mix in the seeds and the bajra. Press everything as flat and smooth as you can. Then place in a pre-heated oven for about 20 minutes. Allow to cool for around half an hour, until the pieces are pliable enough to be cut, but hard enough to remove without falling into pieces. Slice them into bars and then leave them to cool for several hours. They can be stored for about ten days in the fridge.

No Bake Pistachio Bar

_{Home-made pistachio bars are all that you need to fulfill your everyday protein requirements.}

Ingredients:

1 1/2 cups pistachios
1 elaichi banana, chopped into pieces
1/3 cup honey
1/4 cup pumpkin seeds
1/2 cup orange juice
2 tsp orange zest
2 tsp protein powder (optional)
1 tbsp unsweetened cocoa powder (optional)
1 tsp nutmeg

Method:

Toast the pistachios on a tawa for about five minutes, turning over occasionally to prevent them from burning. Then transfer them into a mixer/blender or food processor and pulse at short intervals, until they have become paste. Keep scraping down the sides every so often.

Add the pistachios butter into a saucepan together with the banana, and the honey, and heat it on low heat, stirring constantly, until well-mixed. Take it off the heat and stir in the orange zest, the orange juice, the nutmeg, and if you are using them, the cocoa powder and the protein powder.

Scoop the mixture on to a baking tray, flattening and cutting out bars. Allow to cool for two hours.

About the Author:

Meher Mirza is an independent writer and editor, with a focus on food and travel. Formerly with BBC Good Food India, she loves anime, animals and artsy things but also comics, technology and death metal.

Disclaimer:

Comments The opinions expressed within this article are the personal opinions of the author. NDTV is not responsible for the accuracy, completeness, suitability, or validity of any information on this article. All information is provided on an as-is basis. The information, facts or opinions appearing in the article do not reflect the views of NDTV and NDTV does not assume any responsibility or liability for the same.

ABOUT THE AUTHOR

Julia Mueller

Whipping up a quick, healthful, and tasty protein shake that tastes like dessert is a great way of satisfying your kid’s hunger and (sometimes picky) palate, while fueling them with protein.

Some easy-to-hide foods that are full of protein include nut butters, protein powders, scrambled eggs (it may sound strange, but you can’t taste them in a smoothie), almond milk, and yogurt. A great fruit-flavored protein shake can include any combination of fresh or frozen fruit, nut milk, protein powder, and/or yogurt. As an alternative, a shake that tastes like dessert, such as a chocolate shake, is a brilliant way of tricking children into thinking they’re consuming something decadent, when really, they’re drinking something healthy. We’ve included a delicious recipe here, but feel free to mix and match a variety of flavors.

Things You’ll Need

1 large ripe banana, peeled and frozen

2 tablespoons unsweetened almond butter

1–2 tablespoons unsweetened cocoa powder (to taste)

1 scant scoop vanilla protein powder (about 1 ½

¼ teaspoon ground cinnamon

1 cup unsweetened almond milk

4 large ice cubes

Step 1: Assemble Your Smoothie Ingredients

Choose your flavor scheme and add it to a high-powered blender. This high-in-protein recipe option calls for three sources of protein: protein powder, almond milk, and almond butter. If choosing a fruit smoothie, try adding blueberries or strawberries, banana, almond milk, and vanilla protein powder (and/or cashew butter or almond butter).