How to Make Your Own Protein Powder, and Three Reasons Why You Should

A protein powder smoothie can come in handy; like when you’re too busy to eat right and you want to avoid eating junk. They've become popular with vegans and vegetarians, especially athletes, who want to ensure that they're getting enough quality protein into their diet.

The problem with store-bought protein powders is they're expensive, and there have been some negative reports about their ingredients. The good news is it's easy to make your own. Besides costing less, you get to customize the ingredients to fit your specific needs.

How to Make Your Customized Protein Powder Smoothie

Step 1: Select Your Liquid

Any one of the following work well:

  • Coconut water
  • Coconut milk
  • Almond milk
  • Filtered water

Use approximately 1.5 cups of liquid, depending on how thick or thin you prefer your smoothie.

Step 2: Choose Your Proteins

Aim for approximately 20 grams of protein, and be sure to choose complete sources. Complete sources contain all the amino acids. Below is a list of options with their recommended serving sizes and protein content:

  • 5.3 ounce container organic yogurt (a complete protein) = 5 g protein
  • 5.3 ounce container organic Greek yogurt* (complete)* = 14 g protein
  • 1 tbsp. Chia seeds (complete) = 3 g protein
  • 2 tbsp. whole Flax seeds = 3 - 5 g of protein, depending on brand
  • 3 tbsp. Hemp seeds (complete) = 10 g protein
  • 1 tbsp. nut butter of your choice, e.g.  peanut butter = 4 g or almond butter = 2. 4 g of protein
  • 1/4 cup cooked Quinoa (complete protein)= 2 g

If you don’t have a high-speed blender, like a Vitamix or NutraBullet, no problem. You can use a conventional blender. Just be sure to soak the chia and flax seeds in some water (approximately three tbsp. water for each tbsp. of seeds) for at least 20 minutes.

* Greek yogurt has much more protein than regular yogurt because the excess water is removed. The process creates a denser, smoother, and more concentrated product.

Step 3: Don’t Skip the Fat

You need to eat fat for a healthy diet. Plus, the right type of fats makes you feel satisfied and full. Select one or more of the following:

  • 1 tbsp. coconut oil or coconut flakes
  • 1 tbsp. nut butter of your choice (provides lots of fat as well as protein)
  • 1/4 ripe avocado 

Don’t worry about the calories. An individual on a healthy vegetarian diet can consume between 15 and 20 percent of calories in healthy fats. This assumes the person is limiting their consumption of grains and sugars.

Step 4: Add More Nutrients and Flavor

Here's the fun part. Choose one or more of the following to customize the flavor of your smooothie:

  • Fruit (frozen works great)
  • Coco powder
  • Cinnamon
  • Vanilla extract
  • Stevia or Xylitol (If you choose sweet fruits like bananas or pineapple, for example, you won’t need to add extra sweetness.)

With the right combination of ingredients for your protein powder smoothie, you'll get a good balance of macronutrients (protein, fat, and carbs) as well as lots of additional nutrients into your diet.

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