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Homemade protein mixes – recipe

Author: Timko Ilya - master of the whole project and fitness trainer.
2011-04-17

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Everyone wants to have a beautiful body and toned muscles. And everyone knows that muscles require protein. However, there are people who, despite having a diet deficient in protein, do not rush to the sports nutrition store for protein. Typically, these individuals believe that such products are all chemicals, unnatural, and may harm their health. I won’t try to change their minds. After all, this article is not about that. Homemade protein mixtures are beneficial for everyone. The benefits of protein have not been denied by anyone, for women or men.

The recipe provided below does not include special protein from sports stores; rather, it consists of regular products that do not require special processing. So:

Ingredients for Homemade Protein

Sprouted Wheat

Specifically, sprouted wheat with sprouts 1–2 mm long. At this stage, an enormous amount of vitamins and amino acids is released in the grains. However, it will take a little effort, as you will need to sprout it at home. You can read about how to do this here. After that, you can grind it and eat it like porridge or add it to your protein mixture.

Fat-Free Cottage Cheese

Fat-free cottage cheese contains 18% protein and 2% - 8% fat. It mixes easily and is well absorbed.

Dry Milk

Dry milk comes in both whole and fat-free varieties. Whole milk contains about 25% protein and fat, and 36% carbohydrates. In fat-free milk, there is 1% fat, 36% protein, and 52% carbohydrates. The average cost for both types is 120 – 150 rubles per kg. It's clear that fat-free milk is more beneficial for athletes, but it is harder to find.

Regular Milk

Here, everything is straightforward. It contains about 2.5% - 3% protein and the same amount of fat. It serves as a universal solution for all protein shakes.

Egg Powder

The average cost is 140 – 150 rubles per kg. Egg powder contains the following components: water - 6-8%, proteins - 45%, fats - 37.3%, carbohydrates - 7.1%. The energy value of 100 g of this product is 542 kcal. As you can see, it is high in protein, but also relatively high in fat.

Soy Protein Concentrate

It consists of 60% protein and 1% - 5% fat. Sometimes on the market, you can still find a product called "Soyushka," which has about 40% protein and 20% fat. The price is roughly the same: 110 – 130 rubles per kg.

Peanuts

Peanuts contain about 26% protein. However, they are high in fat at around 45%. Furthermore, peanuts, soy, and wheat are plant-based proteins that are just as essential for the body as animal protein.

Now, How to Use All This

It's clear that you shouldn't throw everything into one bowl at once. Choose one among the soy, egg, or milk powders. It's best to go with dry fat-free milk or soy concentrate (whichever you can find). For the base, choose either sprouted wheat or cottage cheese. Pour everything with water or milk. You can eat peanuts on the side, or crush them and add them to the shake. Additionally, you can add a bit of honey or banana for sweetness.

If you are using any powder, regular water will work as a mixing solution. If not, it's better to pour everything with milk. For the wheat porridge or cottage cheese, use between 100 to 200 grams. Don't overdo it with the portions. You should end up with 40 – 50 grams of pure protein at a time. No more. For example, 150 grams of fat-free cottage cheese, 50 grams of fat-free dry milk, and 200 ml of milk will give you a total of 50 grams of protein.

You can add jam, honey, or condensed milk for flavor. Firstly, this makes it more enjoyable to drink, and secondly, muscles need carbohydrates just as much as proteins.

You should drink such a cocktail every day. If you have a workout, consume it right after. If not, then between meals. You can split the portion into two drinks.

In summary, preparing a protein mixture at home is a simple task that can yield tangible results. Plus, it will cost about the same as an average inexpensive protein. You can also use combined options with real protein. For more details, check the article How to save on buying protein.

I recommend looking at these high-protein gainers. Their prices may fit your budget. I compiled this list very carefully, selecting the highest quality and finding among them the cheapest options:

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