10 Cheap Source Of High Protein For Muscle Building

Bodybuilders are constantly seeking ways to get enough protein in their diet. Meeting your protein goals can hit you in the wallet as many of the traditional protein sources aren’t cheap. Needless to say, with each gram of protein, the wallet gets lighter. But hey, getting creative with your food choice doesn’t cost a buck. In fact, there are many food items that can help you meet your protein goals without hitting hard on your wallet. Don’t believe me? Well, then do yourself a favor and read the list down below. You will want to thank me later for the money I helped you save

10 cheap source of high protein for muscle building

here you can check the best 10 cheap source of high protein for building muscle:

1. Beef

10 cheap source of high protein for muscle building

10 cheap source of high protein for muscle building

Nothing is more closely associated with protein than a juicy steak. It’s a great source of protein of course, 42g for a fillet, but would it surprise you to learn that’s the same amount as 100g of tempeh? Beef is also 4x cheaper per gram of protein at €0.12If you’re opting for beef choose your cuts wisely, some cuts are higher in saturated fat than others.  Nothing wrong with fat in your diet, just don’t overdo it.

  • Grams of Protein (Per 100g): 26g
  • Cost of Protein Per Gram (Euro): €.12
  • Cost of Protein Per Gram (USD): $.14
  • Cost of Protein Per Gram (GBP): £.10

2. Greek Yogurt

10 cheap source of high protein for muscle building

10 cheap source of high protein for muscle building

Greek yogurt has twice as much protein as regular yogurt and is a good source of casein protein. It does cost more at €0.13 per gram of protein but has a thicker, more luxurious consistency. Choose the plain Greek yogurt rather than the flavored varieties as manufacturers add a ton of added sugar to flavored yogurt. Low-fat varieties reduce the calories still further, but it can taste more acidic. You can also buy probiotic versions for gut-friendly bacteria if you’re so inclined.

  • Grams of Protein (Per 100g): 10g
  • Cost of Protein Per Gram (Euro): €.13
  • Cost of Protein Per Gram (USD): $.15
  • Cost of Protein Per Gram (GBP): £.10

3. Chicken Breast

10 cheap source of high protein for muscle building

10 cheap source of high protein for muscle building

 

Chicken is a good source of complete protein but has a slightly lower protein content than beef or cod per serving size. It has a lower level of saturated fats than red meat. Breast meat is the lowest source of fat of any part of the bird, but it is also the most expensive and will cost you €0.10 per gram of protein You can find cheaper cuts such as thighs, wings, and drumsticks, but you pay with a higher fat content. Always steer clear of the skin, which is loaded with fat.

 

10 cheap source of high protein for muscle building

10 cheap source of high protein for muscle building

  • Grams of Protein (Per 100g): 31g
  • Cost of Protein Per Gram (Euro): €.10
  • Cost of Protein Per Gram (USD): $.11
  • Cost of Protein Per Gram (GBP): £.08

4. Beef Protein Powder

10 cheap source of high protein for muscle building

10 cheap source of high protein for muscle building

The main ingredient in beef protein powder is gelatin, which is made from the parts of the cow no-one eats. It isn’t as high a quality of protein as you would get from eating the meat, but it also doesn’t have the saturated fat and cholesterol content either. Beef protein powder is the most expensive of all the protein powders at €0.08 per gram of protein. It costs more because it isn’t as highly concentrated a source of protein as others on the market.

  • Cost of Protein Per Gram (Euro): €.09
  • Cost of Protein Per Gram (USD): $.10
  • Cost of Protein Per Gram (GBP): £.07

 5. Nuts

10 cheap source of high protein for muscle building

10 cheap source of high protein for muscle building

Nuts are a great convenience food and can make for a satisfying snack packed with vitamins and minerals. Take care when buying as they are often highly processed with salt and flavorings added. They are calorie dense foods because they are high in unsaturated fats. If you want to keep an eye on portion sizes, buy unshelled so you’re less likely to overdo it. A 25g serving will give you 5g of plant protein, so a useful addition to your diet, but not a dense source. Cost is €0.07 per gram of protein.

  • Grams of Protein (Per 100g): 20g
  • Cost of Protein Per Gram (Euro): €.08
  • Cost of Protein Per Gram (USD): $.10
  • Cost of Protein Per Gram (GBP): £.07

6. Brown Rice

10 cheap source of high protein for muscle building

10 cheap source of high protein for muscle building

Rice has fallen out of favor with the health conscious recently due to its high carbohydrate content. But brown rice is a healthy choice as it retains the germ and bran layers of the grain. It has many of the nutrients you lose in white rice, such as B vitamins, phosphorus and magnesium. Expect to pay €0.06 per gram of protein, but remember you’re taking in a lot of carbs with every gram. Other grains boost protein intake better.

  • Grams of Protein (Per 100g): 2.6g
  • Cost of Protein Per Gram (Euro): €.08
  • Cost of Protein Per Gram (USD): $.09
  • Cost of Protein Per Gram (GBP): £.07

7. Tofu

10 cheap source of high protein for muscle building

10 cheap source of high protein for muscle building

Tofu, like tempeh, is derived from soybeans. It is a complete protein source, so is a great option for vegetarians, and it also comes with good amounts of calcium and iron. It has a lower level of protein per serving than tempeh, but is much cheaper at €0.06 per gram. Tofu can take some getting used to, but it absorbs flavor well, so if you’re a culinary whizz add a mixture of herbs and spices to transform the taste. The vast majority of soy is genetically modified, so if you say no to GMO give tofu a miss.

  • Grams of Protein (Per 100g): 8g
  • Cost of Protein Per Gram (Euro): €.07
  • Cost of Protein Per Gram (USD): $.09
  • Cost of Protein Per Gram (GBP): £.07

8.Beans

10 cheap source of high protein for muscle building

10 cheap source of high protein for muscle building

Beans are most well known for being a high fiber food source, and generally, the western diet is low on fiber. But they are also a good source of calcium, iron, and magnesium (depending upon the bean). They’re a plant protein so you’ll need to combine them with rice or nuts to make them a complete source of protein. They are a fantastic cheap food; buying canned beans will cost you €0.05 per gram of protein. Push the boat out and go organic if you have a mind to.

  • Grams of Protein (Per 100g): 21g
  • Cost of Protein Per Gram (Euro): €.07
  • Cost of Protein Per Gram (USD): $.08
  • Cost of Protein Per Gram (GBP): £.05

also read http://fitnesshint.net/10-high-protein-breakfast-recipes-for-weight-loss/

9. Eggs

10 cheap source of high protein for muscle building

10 cheap source of high protein for muscle building

The humble egg has been tossed around in the health debate for some time and, whilst its reputation has been largely repaired, there are still those who swear off the yolk and only eat egg whites. Well, they’re missing out. Though egg whites are still a good choice if you’re cutting down on fat, the yolk contains all the vitamins, minerals, antioxidants and Omega-3 fatty acids (free range eggs only). If you’re consuming the whole egg, you’ll pay an affordable €0.03 per gram of complete protein.

  • Grams of Protein (Per 100g): 13g
  • Cost of Protein Per Gram (Euro): €.04
  • Cost of Protein Per Gram (USD): $.02
  • Cost of Protein Per Gram (GBP): £.03

10. Milk

10 cheap source of high protein for muscle building

10 cheap source of high protein for muscle building

Milk is a staple of the western diet, and cow’s milk is a fantastic source of complete protein at a low price. For just €0.03 per gram of protein, milk is comparable to eggs as an affordable source. If you are watching your fat intake you can opt for 1% (skimmed milk). You retain the protein and much of the nutritional value but reduce the fat. Studies have shown higher levels of nutrients in organic milk, so go organic if you can afford it.

  • Grams of Protein (Per 100g): 3.4g
  • Cost of Protein Per Gram (Euro): €.02
  • Cost of Protein Per Gram (USD): $.04
  • Cost of Protein Per Gram (GBP): £.02

 

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