The 7 cheapest sources of protein you can find

Anyone who has tried to build muscle in the past knows the importance of consuming protein efficiently. The problem is that the protein foods that we usually eat are usually expensive: beef or chicken are useful, but if we consume them all the time they will be counterproductive for our health and for our economy.

Finding other less traditional sources of protein, in plant or animal products of lower consumption is vital for those who want to have a more complete muscle development, without sacrificing too much their pocketbook.

Find out what are the cheapest sources of protein you can find.

Fuentes de proteína baratas

The 7 cheapest protein sources

1. Dried meat

If you think that dried meat is just a bland product and without major nutritional contributions, it is best that you investigate a little more thoroughly.

The natural versions of this food, free of nitrates, have a relatively high protein intake: about 10 g for every 30 g of the product, which makes it ideal for recovery after a muscle training.

Proteína barata de carne de res

2. Sardines

They may seem small or you only see them as bait when you go fishing, but sardines are a very nutritious seafood like any other.

Each 60 g of sardine contains about 14 g of protein . But this is not all, but like many blue fish, sardines contain high levels of omega 3, selenium, vitamin B12, calcium and phosphorus.

Definitely, it is best to eat sardines fresh. However, if you buy them canned, try to use them as soon as you remove them from their container, washing them to remove the preservatives and accompanying them with vegetables or whole wheat bread.

Mejores tipos de proteína barata

3. Beans

Beans are little magic capsules for muscle building that contradict that idea that animal protein is the only effective one.

Half a cup of cooked beans can provide up to 7 g of protein, which, considering its price in most countries, is quite profitable.

Salads, stews or any other natural preparation method is fine, although its benefits are best used if you cook them and then leave them in the refrigerator before consuming them.

Tipos de proteína baratas

4. Cottage cheese

On average, half a cup of cottage cheese contains about 14 g of protein . At dinner time, a simple snack made with this food is capable of recovering you from a tiring day of training.

Cottage contains a protein called casein that is digested slowly, making it especially effective when consumed before bed.

Tipos de proteína económicas

5. Canned salmon

Canned salmon is obviously cheaper than its natural version, but it contains about the same amount of protein and omega 3 as tuna and almost no risk of mercury poisoning. Wherever you look, it is a winning dish.

About 60 g of salmon is equivalent to 20 g of protein , not to mention that they also represent 18% of your daily calcium intake.

If you want to increase its benefits, you can mix it with avocado and whole wheat bread to make a hamburger. You will have a source of energy, with zero empty calories.

Tipos de proteína muy económicas

6. Greek yogurt

All types of yogurt contain protein, but Greek yogurt contains twice the protein than most other versions. This represents approximately 17g of protein for every 60g of the product.

This type of yogurt also contains high doses of casein which, as we have already said, is slow to digest, which makes it ideal to be consumed at noon or at night.

You can use Greek yogurt to complement it with fruit or as a topping in low-sugar desserts. All of these are nutritious and inexpensive options.

Alimentos baratos con proteina

7. Egg

Eggs are an old and reliable acquaintance: each one usually has about 6 g of protein, which makes it quite complete, inexpensive and practical to start the day before a workout.

Erroneously, the history of health has associated eggs with LDL cholesterol or “bad cholesterol”, but the truth is that there is no evidence to advise against its consumption. However, like any animal protein, eggs contain fat, and it is best to regulate their consumption according to your training goals.

Proteínas baratas para desarrollar músculo

Reference

  • Kaufman, C. 9 Muscle-Building Proteins That Won’t Bust Your Budget. For Livestrong. [Revised November 2016]