Want to Build Muscle Without Breaking the Bank? You're in the Right Place
Forget the myth that achieving your desired body has to be expensive. In this article, we will explore the top five affordable foods high in protein, because it's important, along with some tips that will help you achieve your goals in an economical and effective way.
The Importance of Protein in Nutrition for Muscle Growth
Nutrition is crucial for building muscle, and protein plays a key role in this process as it repairs and develops muscle tissues after exercise. In addition, protein promotes the synthesis of new muscle fibers, increasing muscle size and strength.
It's important to choose high-quality protein sources such as lean meats, poultry, fish, eggs, dairy products, legumes, and soy products. Distributing protein intake evenly throughout the day maximizes the benefits.
The Start of My Gym Journey: Perhaps like many, as you entered adulthood, you became interested in fitness and building an aesthetic body. However, once there, observing how much people spend to maintain a muscular physique, you may have thought that "you need to spend a fortune to build muscle"... and while it's true that you can spend a lot of money on the perfect body, there is another path... a much cheaper one.
Top 5 Cheap Protein Foods:
Canned Tuna: A Gym Classic Canned tuna is an obvious but effective choice. Canned tuna is a popular choice, especially for gym-goers. Each can contains approximately 26 grams of protein, a pack for 24 cans, you'll be getting a whopping 624 grams of protein. All of this comes at a cost of $33.25 more or less, making it a budget-friendly option. That means you're getting approximately 18.7 grams of protein per dollar spent!
Whey Protein: Convenient and Affordable Whey protein is a practical and affordable option. You don't need to spend at exclusive stores; you can find affordable proteins like "Nutricost Isolate Whey Protein Supplement Powder" thaat offers a fantastic protein option for fitness enthusiasts. With 62 scoops, each containing 30 grams of protein, you'll receive a total of 1,860 grams of protein. All of this is available at a price of $70. This means you're getting approximately 26.57 grams of protein per dollar spent, making it a cost-effective choice to support your workout routine.
Eggs: A Versatile and Economical Food. Although egg prices have increased in many parts of the world, they remain a relatively inexpensive option. Each egg contains around 6 grams of protein, which means that for $50 Mexican pesos (2.5 dollars), you can get 120 grams of protein. That's 2.4 grams of protein per peso spent!
Greek Yogurt: If you like dairy products, you're going to love this option. Greek yogurt is an excellent choice. You can find a bottle of yogurt for approximately $7 dollars, it may contains18g grams of protein per serving (6 serving) Therefore, for every dolar invested, you get 15 grams of protein.
Soy: Despite the doubts some bodybuilders may have about soy (such as estrogen consumption), various studies have shown that the phytoestrogens present in it do not act in the same way as estrogens and do not decrease bioavailable testosterone (Hamilton-Reeves JM et al. Clinical studies show no effects of soy protein or isoflavones on reproductive hormones in men: results of a meta-analysis. Fertil Steril. August 2010; 94(3):997-1007). In US, it is possible to find textured soy at an approximate price of $12 dollars per 1 lb. Textured soy, in particular, contains up to 8 grams of protein per 15 grams, which means that for just $1 dollar, you get 45 grams of protein. This option becomes an ideal alternative for those who do not consume meat or follow a vegan diet. An economical and nutritious choice accessible to all!
Other economical options rich in protein:
Exploring legumes: Oats, beans, chickpeas, and lentils
Oats: Oats are a versatile and economical food. They contain approximately 16 grams of protein per 100 grams. Additionally, they are an excellent source of fiber and other essential nutrients.
Beans: Beans are a staple in the Mexican diet and are very affordable. They contain about 89 grams of protein per 100 grams.
Chickpeas: Chickpeas, also known as "chícharos" in Mexico, are an excellent source of plant-based protein. They contain about 8.9 grams of protein per 100 grams. You can find affordable chickpeas and enjoy their nutritional benefits. Including them in your diet provides you with an economical and healthy option.
Lentils: Lentils are another legume that offers a good amount of protein at an affordable price. They contain about 9 grams of protein per 100 grams. You can purchase a package of lentils at a reasonable price and enjoy their nutritional content. Lentils are also an excellent source of fiber and other essential nutrients.
These legumes are economical and versatile options that will help you obtain quality proteins without spending too much. You can include them in your diet in various ways, such as in soups, salads, or stews. Take advantage of their nutritional benefits and affordable price to maintain a balanced diet without compromising your budget.
Optimizing your budget without compromising quality
Sometimes, the problem is not only the price but also organization plays an important role. We are sure that budgeting and pantry management can stretch your budget further. That's why we give you these recommendations:
Plan your meals: Before shopping, plan your meals for the week. This will allow you to make a list of the foods you need and avoid impulsive or unnecessary purchases.
Buy in bulk: Consider buying certain foods in large quantities, especially those with a long shelf life, such as rice, legumes, or nuts. This is often more cost-effective in the long run.
Take advantage of offers and discounts: Stay alert to offers and promotions at your local supermarket. Many times you can find protein-rich foods, such as lean meats or dairy products, at reduced prices.
Explore more affordable options: Don't limit yourself to well-known brands, but also consider generic or lesser-known brands. They often offer the same quality at a lower price.
Take advantage of plant-based proteins: Legumes, such as beans, chickpeas, and lentils, are excellent sources of affordable proteins. Include them in your meals regularly to obtain essential nutrients without spending a lot of money.
Cook at home: Preparing your own meals at home is not only healthier but also more economical. Avoid eating out frequently and opt for simple and budget-friendly recipes that include protein-rich foods.
Freeze foods in portions: If you find affordable foods, take the opportunity to buy in bulk and freeze them in individual portions. This will allow you to have affordable protein-rich food reserves for future meals.
Consider seasonal options: Seasonal foods are often more affordable and fresh. Take advantage of seasonal fruits, vegetables, and other protein-rich foods to save money.
You can use some recurring ordering programs to improve organization and get discounts, such as Amazon's.
Remember that a balanced diet doesn't have to break your budget. Take advantage of these affordable foods and make the most out of every penny you invest. Don't let the cost hold you back on your journey towards your goals!
Cheap Sources of Protein