Save Money by Making Your Own Protein Powder

Protein powder is one of the highest expenses a triathlete can incur regularly. Commonly sold at $2-3 per serving, an athlete may spend around $60 every month on protein powder if they use it once per day, six days per week. And that’s once you find a powder you like – many of us have tried protein powders that sound good, but taste terrible or cause an upset stomach, leading to wasted time and money.

The solution: make your own protein powder. Yes, it takes a bit more time than opening a bag or jar from the store, but many athletes are turning to homemade protein powder to save money, reap specific nutritional benefits, and fuel with whole-food sources of protein. Relatively unprocessed and inherently customizable, it’s worth experimenting with homemade protein powder to arrive at the right flavor, texture, and nutritional impact for you. Here are a few of our top tips to help get you started, as well as seven ingredients to consider adding to your blend.

7 homemade protein powder ingredients to choose from

Chia seeds

Celebrated today around the world as a superfood, chia seeds have been part of the Central American diet for thousands of years. They are a wonderful source of omega-3 fatty acids, fiber, all nine essential amino acids, and antioxidants. They come in black and white variations that are virtually identical in nutritional composition. Does chia pudding make your upper lip curl? Adding these powerful seeds to homemade protein powder instead can help mitigate the textural component that many people find off-putting, while still providing just under 5 g of protein per 1-oz serving.

Hemp seeds

Hemp seeds contain edestin and albumin, two easily digestible proteins that work together to provide all nine essential amino acids. Plus, hemp seeds brim with antioxidants, omega-3 and omega-6 fatty acids, and nutrients like potassium, iron, and vitamins A, D, and E. Many folks find hemp protein to cause less bloating than other types of protein. Hemp hearts are the shelled form of hemp seeds and therefore offer less fiber, but both can be ground into protein powder. One 30 g serving of hulled hemp seeds offers 9.48 g of protein.

Pumpkin seeds

A 1-oz serving of pumpkin seeds provides an impressive 8.5 g of protein. Additionally, pumpkin seeds are packed with polyunsaturated fatty acids, magnesium, iron, and a generous range of antioxidants. You may have heard of pepitas, which are indeed pumpkin seeds, but without the shells; they therefore contain a fraction of the fiber. Raw pumpkin seeds contain a high level of phytic acid, which may reduce the bioavailability of iron and zinc, as well as hinder digestion. As such, consider sprouting your pumpkin seeds before processing them into your protein powder – or better yet, roast them for added flavor.

Almond flour

From manganese to magnesium, almond flour offers a plethora of vitamins and minerals. You can also expect a fair amount of calcium, iron, and fiber from this nutritious staple. Sprouting and dehydrating almonds before grinding them into your protein powder can help increase the bioavailability of such nutrients and ease digestion. A single 15-gram serving of almond flour can lend nearly 4 g of protein to your blend.

Whey protein concentrate

Adding whey to your homemade blend is an easy way to bulk up its protein content with all nine essential amino acids. That’s not all, though: Depending on the brand, whey protein can also be an excellent source of calcium and smaller amounts of vitamin D. Whey protein comes in three varieties. Whey protein isolate and whey protein hydrolysate both contain protein concentrations of around 90% or above. The latter boasts the highest absorption rate and the least amount of lactose (which can be difficult for some to digest), but also the highest price point. Meanwhile, whey protein concentrate can score as low as 50% on the concentration scale, but tends to be far more affordable. A 30 g serving of whey protein isolate provides around 17 g of protein.

Pea protein

Pea protein is a popular choice for those in need of a plant-based alternative to whey. Female athletes will be especially happy to hear that pea protein is a stellar source of iron. Though exact nutrition facts depend on the brand, one 27 g serving of pea protein can provide over 6 mg of iron, or roughly one third of a 19-50 year old woman’s daily needs. The same serving size will also pack in around 21 g of protein and a fair amount of fiber. Try consuming pea protein with a source of vitamin C to help maximize iron absorption (for instance, by adding strawberries to your protein smoothie).

Anti-inflammatory spices and ingredients

Many athletes commonly down bottles of chocolate milk following tough workouts, and there is a good reason for that: Chocolate tastes delicious. Well, that, and the beverage contains an enticing combination of carbohydrates, proteins, fats, electrolytes, and antioxidants that can help boost recovery. Even so, studies are limited regarding how effective cocoa powder is in improving blood flow and fighting inflammation, so consider it as just one ingredient in your arsenal that can be added to homemade protein powder.

Other anti-inflammatory ingredients like turmeric, ginger, and cinnamon can be added without significantly altering macronutrient composition, allowing plenty of room for experimentation.

Tips for making your own protein powder

1. 1. Use a spice grinder (or a thoroughly cleaned coffee grinder) to pulverize your ingredients. High-speed blenders work, too, but when using one, extra caution is required to ensure that the seeds and nuts do not turn into seed or nut butter.
   2. Make small batches, at least until you perfect your recipe. Some ingredients, such as chia seeds, have more fiber than others, so you will need to ascertain how well-suited they are to your digestive tract. Plus, you may need to do some experimenting to arrive at the right flavor.
   3. Keep certain ingredients in the refrigerator or freezer for long-term storage. For example, pumpkin seeds and almond flour both tend to go rancid at room temperature. You may also elect to store your protein powder in the refrigerator once prepared.
   4. Aim for a 3:1 or 4:1 ratio of carbohydrates to protein. Both ratios are commonly favored among endurance athletes. The right one for you depends on activity type and body composition. If your protein powder does not contain this ratio, you can reach it by incorporating additional ingredients, such as fruits and oats, into your shake.
   5. Account for all nine essential amino acids. The human body cannot sufficiently synthesize these amino acids, so we must instead obtain them from our diets. Some ingredients, such as hemp seeds and whey, are considered complete proteins because they contain all nine. However, the complete set can also be derived from combining ingredients.

Homemade protein powder recipe

This DIY protein powder recipe by Ayesha Kapur, an Integrative Nutrition Health Coach, is a great place to start developing your ideal blend. The recipe can be adapted as needed to suit flavor preferences and ideal carb:protein ratios. Makes 10 servings.

Ingredients:

1 cup raw almonds

1/2 cup chia seeds

1/2 cup hemp seeds

1/2 cup pumpkin seeds

1/2 cup sunflower seeds

1/2 cup flax seeds

2-3 tbsp cacao powder

1 tbsp cinnamon

Instructions:

Place all ingredients in a spice grinder or blender and blend until a fine powder is formed. (Take care not to blend your seeds or nuts too much; they will turn into butter.)