I tried making protein powder at home with just 3 ingredients

With a cost-of-living crisis still looming — many Brits are looking at ways to cut costs, but thanks to this recipe from Eating Well, you won't have to miss out on getting gains at the gym. Proteins are essential macronutrients that serve as the building blocks of life, and because of this — they play vital roles in various bodily functions. They are made of amino acids and are crucial for tissue repair, growth, and the production of enzymes and hormones.

Protein plays a crucial role in the gym by supporting muscle repair, growth, and recovery. It provides the amino acids needed to rebuild muscle tissue damaged during exercise, promoting strength gains and muscle hypertrophy. Additionally, protein aids in energy production and can help reduce muscle soreness and improve overall recovery after a workout.

Protein powders and other nutrition supplements can be expensive — but with some products including protein, there is an easy fix by creating a cost effective, homemade product. By combining a mixture of chia, hemp, and pumpkin seeds, you can create a smooth protein powder without the need to buy from a store. This recipe is great for adding a scoop to your next smoothie or bowl of oatmeal. Alternatively, you can add it to a variety of baked goods for a quick way to boost your plant-based protein intake.

Make this protein powder recipe at home with a mix of chia, hemp, and pumpkin seeds. This blend creates a smooth protein powder without the need for store-bought powders, which can be pricey. Add a scoop to your next smoothie or bowl of oatmeal or try it in baked goods for a quick way to boost your plant-based protein intake.

There are a couple of things you can do to ensure the process of making your own protein powder runs smoothly.

• For the best texture, it is recommended that you use a spice grinder to make this protein powder. While it means working in small batches, it delivers a much finer, smoother result than a blender can deliver. Blending in a food processor may turn the seeds into seed butter.
• If you want to use a high-speed blender, take care not to over-blend the mixture. Too much blending can turn the seeds into a paste rather than powder.

• Hemp seeds are a complete source of plant-based protein, as they provide the nine essential amino acids that human bodies can’t produce. These amino acids support many functions, including cell repair and muscle growth. Eating more hemp seeds may also help lower inflammation, as they contain omega-3 and omega-6 fatty acids — which help regulate inflammation in the body.
• Chia seeds contain a combination of fiber, prebiotics, antioxidants and omega-3s, all of which can promote gut health because they encourage the growth of healthy bacteria. Chia seeds also contain protein, iron, and calcium — nutrients that people following a vegan or vegetarian diet may not get enough of, so adding more chia seeds to your diet could be beneficial.
• Pumpkin seed kernels (pepitas) are touted as one of the best seeds to eat if you’re looking to add more protein to your diet. A one ounce serving of pepitas offers 8 grams of protein and about 14% of the Daily Value of iron.

Eating enough protein is essential, as it supports a variety of important bodily processes, including digestion and bone health.

• 1 cup chia seeds, divided
• 1 cup hemp seeds, divided
• ¼ cup raw pepitas

Place ¼ cup chia seeds, ¼ cup hemp seeds and ¼ cup pepitas into a spice grinder. Grind until it is finely ground — about ten pulses. Then transfer to a bowl and repeat in three more batches with the remaining chia seeds and hemp seeds. Stir to combine or alternatively, pulse all ingredients together in a high-speed blender until finely ground — about 15 (one-second) pulses, stopping to scrape the seed mixture from the bottom of the blender occasionally.