Workouts that are exhausting no longer have to result in hunger. Gaining lean muscle and increasing metabolism is easiest when you eat a high-protein diet, and what better way to achieve so than with at-home protein shakes? Proteins are without a doubt the most important nutrient for fitness. Protein has a recommended daily requirement of 1.2 to 2.0 grams per kilogram of body weight (for adults) and 1.5 grams per kilogram of body weight (for youngsters) (for children).
Protein powders are made up of three types of protein: concentrates, isolates, and hydrolysates, with the last raising insulin levels the most. Homemade whey protein, in particular, is vitamin and mineral fortified, making it ideal for frequent weightlifters. It’s made from milk and contains lactose, as well as branched-chain amino acids, which are taken straight into the circulation and aid muscle development and recuperation.
1. Toast almonds in the oven for 4-5 minutes at 160°C. Alternatively, pan roast over low heat. Do not set fire to anything.
2. In a skillet over low heat, dry roast flax seeds, pumpkin seeds, sunflower seeds, and oats separately. Do not set fire to anything. Allow cooling on an uncovered surface after roasting.
3. In a blender jar, combine all of the ingredients and crush to a fine powder.
4. Fill an airtight container halfway with the powder. Use as needed.
Here are a few things to keep in mind when you incorporate your own protein powder. 1. First and foremost, pay attention to the protein powder substitution table! Knowing which powders may be substituted with which is a wonderful starting step. 2. When cooking protein pancakes or muffins, always use a moisturizer. If your batter contains more than 12 percent protein powder, your meal will be dry and rubbery. 3. Make use of frozen fruits and vegetables.
Source: cult fit
