Protein powders provide a fast and easy way to increase your protein consumption. Nowadays, there are far more options than during the Arnold-era when whey was the primary choice. While whey remains popular for muscle growth, some prefer casein for its slower digestion, or plant-based proteins from sources like peas or quinoa. The variety of flavors now extends well beyond vanilla and chocolate.
However, it’s important to note that some of these powders can be expensive. Given that supplements are not under FDA regulation, determining their exact contents can be challenging (here are some of the best and worst protein powder brands). Some powders have been found to contain heavy metals and other undesirable substances (like edible glitter).
If you’re interested in a purer alternative, consider making your own vegan protein powder at home with ingredients such as hemp, chia, and pumpkin seeds. While it may not deliver as much protein per scoop as a large container of whey, it offers a host of other nutrients beneficial for overall health.
The health benefits of this seed-based protein powder
This seed-based protein powder consists of a cup of chia seeds, a cup of hemp seeds, and ¼ cup of raw pumpkin seeds. A 2-tablespoon serving contains 141 calories and nearly 7 grams of protein, which is slightly more than an egg provides. Additionally, this protein powder includes 7 of the 9 essential amino acids essential for muscle synthesis and repair.
The health benefits of this homemade protein powder lie in its unsaturated fats. One serving delivers 72% of your daily omega-3s. Omega-3s are valuable for muscle recovery and exercise-induced inflammation, according to a 2023 review in Nutrients. Faster recovery allows for more intense workouts later.
This vegan protein powder is low in sodium. While flavored whey protein powders can contain around 200 milligrams of sodium, some vegan protein powders can have up to 430 milligrams. If you’re monitoring your blood pressure, this homemade version is ideal with less than a milligram of sodium, 244 milligrams of potassium, and 33% of your daily magnesium value. Being flavorless, it can be added to recipes to increase protein and healthy fats while keeping sodium levels low.
How to make a 3-ingredient protein powder
This protein powder can be quickly prepared using a spice grinder or a high-powered blender with a pulse function. To avoid creating a paste, pulse small portions of seeds at a time and mix them in an airtight container. As it contains no preservatives, store it in the refrigerator and use it within two weeks, or freeze it for up to two months.
For extra fiber, you can replace chia seeds with a cup of flax seeds, gaining over 3 grams of fiber while maintaining the same protein level. For added antioxidants and flavor, try including raw cacao powder (about half a cup). Cinnamon can also be added for additional health benefits. (See what happens when you consume cinnamon daily.)
This protein powder can be blended into your favorite fruit smoothie. To increase protein content, mix in half a cup of Greek yogurt for an additional 11 grams of protein. For a vegan option, add half a cup of frozen peas for 3 more grams of protein and 3 grams of fiber. When incorporating this 3-ingredient protein powder into recipes, you may need to add more water due to chia seeds’ water-absorbing properties, which can thicken the batter.
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