Protein is very much a part of everyday nutrition, such as for people who are exercising regularly, older adults and muscle builders. Commercial protein powders are convenient, but people are also starting to make protein-rich mixes at home.
A homemade blend can be loaded with roasted pulses, nuts, seeds, oats or even powdered milk according to your diet preferences. But nutritionists are quick to point out that making a protein mix at home is not sufficient to make it nutritionally superior.
The biggest advantage: Knowledge of what is in it.
A homemade mix is more precise in its ingredients. Store-bought products can have sweeteners, flavours, thickeners and other additives, depending on the product.
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But people can choose ingredients on the basis of taste and dietary needs at home. For instance, roasted chickpeas, lentils, peanuts, almonds, pumpkin seeds and oats can be mixed to make a nutrient-rich mix.
But these ingredients also contain different amounts of carbohydrates and fats, so the final product may not be as protein-dense as a commercial protein powder.
Homemade Does Not Always Equal High Protein
This is something that we have to understand.
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Many foods commonly used in homemade protein mixes are healthy yet contain relatively less protein by weight than concentrated protein powders. Nuts and seeds, for instance, provide protein but are also relatively high in fat.
And oats and other grains produce protein and carbohydrates as well.
Therefore, grinding several healthy ingredients together does not make a high protein supplement.
Protein Quality Also Matters
The body requires different essential amino acids to perform a variety of functions such as muscle protein synthesis. Different plant foods have different amino-acid profiles.
Protein sources can be integrated in a more balanced diet. Protein sources such as dairy, eggs, soy, legumes, nuts and seeds can all help in protein consumption daily.
People who are vegetarian or vegan will be particularly benefited from eating a variety of plant protein throughout the day.
Hygiene and Storage Are Important
Preparation of homemade protein mixes also needs to be systematic and stored properly. The ingredients should be fresh, properly roasted when appropriate and completely dry before grinding.
Moisture can lead to spoilage, nuts and seeds can get rancid over time because of fat content.
The mixture should be stored in an airtight container in a cool and dry place. Smaller batches can also help keep freshness.
Who May Need Extra Protein?
As for protein requirements, they are different in the age range and body size, physical activity, health status and dietary intake.
People who daily exercise, older adults and people recovering from certain diseases have different protein requirements. But a person suffering from a medical condition or special dietary need should consult a doctor or registered dietitian about protein intake.
As a result, homemade or bought, what should you choose?
There is no universal answer. A homemade mix may appeal to people who prefer whole-food ingredients and want greater control over what they consume.
Commercial protein powders can, in fact, provide a convenient, consistent source of protein when getting enough protein from regular meals is a challenge.
To look beyond the word "protein" and consider the nutritional profile, not just protein quantity, calories, added sugar, ingredients and portion size.
The Bottom Line
A homemade protein mix can be a great addition to a healthy diet but it can’t be considered a substitute for all commercial protein supplements.
The nutritionists do not just produce a protein powder at home, they stress that protein should be in a diet that is balanced. Specialized health and fitness needs can guide the right protein intake based on recommendations by professionals.
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