New Delhi: Building muscle requires two things: quality protein and consistent training. While store-bought protein powders are convenient, many people
today want cleaner, fresher, and preservative-free options. That’s where homemade protein powder becomes a smart alternative, affordable, natural, and fully customisable.
If you’ve ever checked the label of packaged protein supplements, you’ll see additives, artificial sweeteners, thickeners, and sometimes unnecessary chemicals. Creating your own blend ensures that every scoop is filled only with what your body needs to support recovery, strength, and muscle growth. The best part? You can prepare it with kitchen ingredients you already trust.
Protein powder for muscle gain
Ingredients
Use this mix for approx. 1.2 kg of protein powder:
- Soya chunks – 500 g
- Almonds – 200 g
- Peanuts – 150 g
- Pumpkin seeds – 100 g
- Flax seeds – 100 g
- Oats – 200 g
How to make:
- Dry roast soya chunks on a low flame till crisp.
- Roast almonds, peanuts, pumpkin seeds, and flax seeds separately.
- Allow everything to cool fully before grinding to prevent moisture buildup.
- Grind in batches to get a fine powder.
- Sieve it to remove coarse pieces.
- Grind almonds, peanuts, pumpkin seeds, and flax seeds one by one.
- Do not over-grind almonds/peanuts, or they may release oil.
- Oats should be ground into a smooth flour-like texture.
- Mix everything thoroughly in a large bowl.
- Keep in an airtight jar.
- Store in a cool, dry space.
- Stays fresh for 2–3 months.
- You can add natural flavours like cinnamon, vanilla essence or coffee for enhanced flavours.
How to Use Homemade Protein Powder
For Muscle Gain Shake
Mix 2 tablespoons (30–35g) with:
- 250 ml milk OR
- 250 ml water + banana OR
- Smoothies (peanut butter, dates, oats, etc.)
Best Time to Consume
- After workout (30-minute window)
- Breakfast for sustained energy
- Evening snack to reduce cravings
Nutritional value of protein powder
- Protein: 15–18g
- Healthy fats: 5–7g
- Carbs: 6–10g
- Omega-3: rich
- Vitamins & minerals: magnesium, zinc, iron, fibre
This is perfect for muscle building, weight gain, strength training, and lean bulking.
This is one of the safest, easiest and most convenient recipe you can try at home to make natural protein pwoder that helps in easy weight gain without any side effects.
