Actor Mona Singh reveals her homemade protein powder — a mix of flaxseeds, chia, and walnuts. Here’s the science behind it

Nuts create a “slow-release” protein shake: Their natural fats and fibre slow down digestion, delivering a steady supply of energy and amino acids — keeping you full and energised for hours.

Whole nuts mean a “micronutrient matrix”: Unlike processed powders, nut shakes bring vitamin E, magnesium, zinc and antioxidants that support muscle recovery, immunity and skin health.

Natural fats boost absorption: The healthy fats in nuts help your body absorb fat-soluble vitamins and plant compounds more efficiently, enhancing the nutritional impact of your shake.

Customizable for your goals: Add pistachios for muscle repair, almonds for heart and energy, walnuts for brain power or blend in seeds for extra nutrients — nut shakes are endlessly adaptable.

Naturally rich in arginine: This amino acid, abundant in nuts, supports blood flow and workout recovery.

Alkaline-forming and gut-friendly: Nut shakes help maintain a healthy pH balance and are free from the additives, gums and artificial sweeteners found in many protein powders.

Blood sugar stability: The blend of protein, fat, and fibre in nuts slows sugar absorption, preventing energy crashes and supporting mental focus.

Shelf-stable home-made mixes: Roasted, ground nut powders can be stored for weeks, making it easy to whip up a fresh, natural shake anytime.

Heart health benefits: Regular nut-based shakes support healthy cholesterol and arterial function, offering advantages beyond muscle maintenance. They are a rich source of essential fatty acids which are actually heart and brain foods.

Nuts aren’t just a substitute for protein powder — they’re a nutritional upgrade, something that commercial powders simply can’t match. Nuts can also be enjoyed on their own and had as they are. They can be added to salads, yogurt or baked goods, or used in various recipes, providing a versatile way of incorporating more protein into your diet.

(The author is a clinical dietician)