If you know about this site, chances are that you already know a lot about protein and how it’s important for your body to build muscle. What you might not know is that you need at least 1 gram of protein per pound of body weight if you want to build your ideal physique. So if you weigh 200 pounds, you need to be eating at least 200 grams of protein per day from the foods that you eat. Knowing how much protein to eat is easy, but actually taking action and eating your protein requirements is much harder to do.
For some of us, we can’t afford to be buying meal replacement drinks from the store every time you want to consume protein. The better alternative is to get them from foods such as red meat, fish, poultry, dairy, and nuts. Below are the 10 best and cheapest sources of protein that should be in your diet.
1. Whole Eggs
Protein Amount: 7g/egg.
Don’t throw the yolk away, otherwise you’ll only be getting half of the protein.
Protein Amount: 8g/cup.
For hardgainers who have trouble gaining weight, milk is a must. If you’re really skinny and want to gain muscle fast, try and drink up to 1 gallon a day. You’ll put on some mass in no time. It’s not all muscle, but it will help you build a good foundation.
3. Canned Tuna
Protein Amount: 26g/can (varies on brand).
Some stores have them cheap change, so make sure to find the right place to get them. Choose to buy the ones in water instead of oil.
4. Ground Beef
Protein Amount: 25g/100g of ground beef.
Get 80% (or higher) ground beef for less fat content.
5. Chicken Breast
Protein Amount: 25g/100g of chicken.
Easy to cook and can be found almost anywhere.
Protein Amount: 25g/100g of turkey.
Like chicken, stick to eating the white meat part instead of the dark meat. Also, the skin contains saturated fat so stay away from it at all costs.
7. Cottage Cheese
Protein Amount: 28g/cup.
Great slow-digesting protein like milk, so it’s a great food to eat before bed.
8. Whey Protein
Protein Amount: 24g/scoop of 100% Whey Gold Standard.
Whey protein is a staple supplement that you should have if you want to build muscle. Read my review on Optimum Nutrition’s 100% Whey Gold Standard. I take it in the morning and post-workout.
Protein Amount: 25g/100g of salmon.
Another great source of protein from fish. Good for your heart too because of the Omega-3 fats that it has.
Protein Amount: 20g/cup.
One of the best protein-packed snacks that you can bring around anywhere you go. For other healthy snacks that you should munch on, read this list.