Make your own vegan protein powder: Natural powerhouse for muscle building & hormone balance
- Debby Reuter
- Apr 6
- 2 min read
New Era of Me: My clean protein recipe for you!
Are you looking for a natural alternative to conventional protein powders full of additives? Then this recipe is just right for you - especially if you are in or after peri- menopause and menopause , in training or simply looking for a cleaner diet .
Why protein is so important:
Proteins are the building blocks of our body – they help build and maintain muscle mass, regulate important metabolic processes, and play a central role in the immune system. Adequate protein intake is especially crucial for women in and after perimenopause to counteract muscle loss, hormonal imbalances, and energy loss.
Studies show that plant proteins from peas, rice or lupin, when cleverly combined, can provide a complete amino acid profile and be more tolerable and have a more anti-inflammatory effect than animal products (e.g. Messina et al., 2020).
In addition, this vegan protein powder contains valuable fiber , which:
stabilize blood sugar levels,
promote digestion,
support the intestinal flora (keyword: hormone metabolism!)
and keep you full for longer – especially important during periods of hormonal fluctuations.
My homemade protein powder is 100% vegan & natural
Supports muscle building & regeneration, promotes a healthy hormone balance is
free from sugar, artificial flavors & fillers
🥄 The ingredients
Plant-based protein from pea, rice, and lupine protein is combined with healthy fats and fiber from kernels, seeds, and spelt bran. Cinnamon and cocoa give the mix a wonderfully rounded flavor.
You can download the recipe here:
Why this powder is so special:
🔸 For women in peri- and postmenopause 🔸 Ideal for hormone-induced muscle loss 🔸 Perfect for holistic, conscious nutrition
My recommendation: 1-2 tablespoons daily in smoothies, porridge or yogurt.
Delicious with cinnamon & cocoa – and packed with everything your body really needs.
I would be happy if you write to me and tell me how you like it – or tag me in your Instagram story: @namaste_Debby
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