5 Low-Cost Protein Sources Muscle Building on a Budget

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5 Low-Cost Protein Sources – Muscle Building on a Budget

If you're serious about bodybuilding, you'll make an effort to get enough protein in your diet at all times.

Meeting your dietary goals, however, is not only a time commitment, but also a financial one.

Because, let's face it, most traditional protein sources aren't cheap, what are your options?

Well, you should begin by thinking outside the box when it comes to meal planning.

This breakdown is for you if you want to increase your protein intake to build or maintain muscle while keeping your spending to a minimum.

Let's start with the most cost-effective protein sources.


Although meat is an obvious source of protein, some of the more refined cuts can be quite costly to purchase. Canned meat is a much more cost-effective option if you know which brands provide the best nutritional value.

When it comes to muscle building, canned tuna is probably your best bet, as a single five-ounce can contains between 30 and 40 grams of protein. This is relatively high in comparison to other canned meats, and its high levels of Vitamin D aid in calcium regulation and contribute directly to physical growth.

A single can of tuna also contains a healthy amount of Omega-3 fatty acids, ranging from 0.3 to 0.5 grams depending on the product.

Whole eggs

Whole eggs, which are high in high-quality protein, are an inexpensive and effective way to build muscle in the human body.

A single egg can contain up to 6 grams of protein, which is about 11% of your daily protein requirement. Eating the yolk and egg white together has a slew of other advantages, including amino and glutamic acids, which can help your muscles rest and recover after even the most strenuous workout. The egg is unique in that it contains all nine amino acids, including those that the human body cannot synthesize and must be obtained through diet alone.

Surprisingly, the yolks contain half of the egg's protein as well as vitamins A, D, and E, while the whites are high in selenium and B12, which are extremely rare in foods other than meat.

You should also look for eggs that contain omega-3 fatty acids, as this provides an additional health benefit that is difficult to overlook.

Whey protein

Now we'll look at Whey, which is arguably the most cost-effective protein source available. If you've never heard of it, it's a waste by-product of the cheese and curd manufacturing process that contains roughly 20% of the protein found in cow's milk.

As a result, it's used in the commercial production of protein concentrate, which delivers a carefully cultivated amino acid profile to the body directly. It's commonly consumed by bodybuilders and fitness enthusiasts, so it's well-proven as a means of increasing muscle mass, increasing strength, and speeding up recovery.

Whey is also quickly and easily digested, making it ideal for post-workout nutrition or releasing energy into the body in a short period of time.

On average, a single scoop of concentrated whey powder contains 24 grams of protein per 30 gram serving. Not only that, but a 2.2kg bag with up to 74 servings can be purchased for just £64, allowing you to get a good source of protein while also getting good value.

Always keep in mind that whey contains lactose, a natural sugar found in dairy products. Your digestive system will be unable to metabolize this if you are lactose intolerant, and you may experience an allergic reaction. Learn more!


Beans, as we all know, can have an unsettling (and sometimes hilarious) effect on the human digestive system, but these seemingly harmless ingredients are also excellent sources of protein.

Of course, not all beans are created equal, as there are numerous varieties available in a variety of cuisines. You can get anywhere from 15 to 30 grams of protein per cup, depending on your choice, so make sure you choose the ones with the most nutritional value.

Navy beans have a total of 15.8 grams of protein per cup, while yellow soybeans have an estimated 28.6 grams per serving.

In terms of cost, black beans are probably the most cost-effective option. These low-cost, widely available beans have 15.2 grams of protein per serving and are used in a variety of cuisines, including Mexican and Chinese.

Beans, in case you didn't know, are also high in B vitamins and fiber, so they can help you maintain good digestive health if you eat them on a regular basis. Beans can help reduce the risk of developing various illnesses later in life, such as heart disease, diabetes, and various types of cancer, over time.

Peanut Butter

Our underdog pick comes next, as few people think of peanut butter as part of a healthy diet or muscle-building routine.

Peanut butter not only contains about 25 grams of protein per 100 gram serving, but it also has a number of other health benefits that should appeal to those who want to live a healthy lifestyle.

Peanut butter is a good source of potassium, which can help to lower blood pressure and reduce the risk of heart disease. It also contains a high amount of fiber per serving, which contributes to better digestive health when consumed on a regular basis.

It's also worth noting that peanut butter contains magnesium, which aids in the strengthening of your muscles and bones. As a result, eating peanut butter can improve your physical health and make future muscle growth easier. Learn more!

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