3 homemade replacements for protein powder shakes to try

Protein is the essential macronutrient which helps in building your bones and muscles. It also helps to repair your tissue damage and normal secretion of enzymes and hormones. Protein also supports immune function and helps regulate hormones and enzymes. According to a study titled Protein quality, nutrition and health, dietary proteins are macronutrients providing nitrogen, amino acids (AAs), and energy. In living organisms, nitrogen is mostly associated with AAs and AAs are mostly in the form of proteins. AAs are the main nitrogen-containing compounds in the body and are the precursors for the synthesis of body proteins and of several other AA-derived molecules, all involved in the structure of tissues and/or in all the functions of the organism. It also states that protein undernutrition leads to stunting, anemia, reduced immune response, physical weakness, edema, and increased susceptibility to infections and metabolic disorders. Hence, it is important to pay attention to proper protein intake in the body. And for those looking to lose weight or build muscle, it promotes satiety and aids in muscle recovery. And as per studies, higher protein intake has been associated with lower blood pressure, reducing the risk of hypertension, heart attacks, and strokes. But, when it comes to protein supplements they are often loaded with preservatives. Dr Hansa Yogendra, once shared three homemade replacements of protein powder shakes to try that are preservative free and can be easily made at home. Scroll down to read the details.

In a nonstick pan, add 1 4th cup of pumpkin seeds, 1 4th cup of flax seeds, 1 4th cup of oats, 1 4th cup of almonds, 1 4th cup of pistachio, 1 4th cup of walnut, and 1 4th cup of peanuts. Dry roast all these ingredients for at least 2 minutes or until they are slightly brown. Let it cool and then add 1 4th cup of chia seeds. Now grind all this together in a powder form and store this in an airtight container.
How to use: To maintain a daily intake of protein, take one tablespoon of this powder and you simply add to any animal or plant based milk or in a smoothie. This will become the most important drink in your diet.

Take a saucepan and add 5 to 6 tablespoons of sattu powder or Bengal gram powder. Add 7 to 8 fresh mint leaves. Add juice of half lemon, 1 tbsp of jeera powder. Take a glass of lukewarm water and add it into the mixture. Lastly, add rock salt as per the taste. Stir it well and have it every morning. This is the best drink for all age groups. When you take this powder, you will feel full, satiated for a longer period of time and naturally you will avoid eating any kind of junk in between any meals. And this means it is a great way to lose weight.

In a nonstick pan, add a half cup of hemp seeds and roast it till you smell its aroma. Remove the seed and put it in a container. In the same pan, add half a cup of chia seeds. Dry roast it till you smell its aroma. Remove it and put it with the hemp seeds. Add one fourth cup of flax seeds, half a cup of pumpkin seeds, half cup of sunflower seeds and roast them. Make sure you do not burn them by making it too brown. Now let it cool down for a while. Add all these ingredients to a grinder and grind it to a fine powder. To make it tastier, you can add one fourth spoon of vanilla powder.
How to use: Add one tablespoon of this powder with either yogurt or milk or smoothie. If you are a vegan, then add all these things in your salad or in your soup. You can make this powder in bulk. Just see that the ratio of all the quantities are the same and you can store it very well.

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Disclaimer: The information provided in this article is meant for general knowledge only and should not be taken as medical advice. Always talk to your doctor before starting any new routine.