Economical Sources of Protein That Build Muscle

By Phil Sims

In order to build muscle or do any type of strength training you need to consume at least one gram of protein for each pound of body weight each day.  For example, if you weigh 155 pounds (70kg), then you need to eat 155 grams of protein daily.  The easiest way to hit this mark is to eat some form of whole protein at every meal.

Since most people are interested in saving money, this article will reveal the 10 most inexpensive sources of whole protein to consume while trying to build muscle.

Tuna contains 40 grams of protein per can.  Look for tunafish that has been packed in brine or spring water.  There is no need to worry about mercury; eating one can of tuna daily is safe.  There is more cause for concern with the mercury in vaccines or dental fillings.

Eating whole eggs are an excellent source of protein when strength training. Some people say that you shouldn’t eat yolks because they are high in cholesterol. Personally I think you would be better off lowering your body fat than tossing the yolk if you are worried about high cholesterol. The body’s cholestrol is not bound to it’s blood cholestrol. The yolk contains half the eggs protein along with the vitamins A, D, and E.

A scoop of whey protein contains 24 – 30 grams of protein per serving. You can buy a bag of whey for around $85 (£55) which will last you about ten weeks at two scoops per day.  This is a very economical way to increase your protein consumption while strength training, but you should strive to vary your protein sources.

Ground beef or mince contains approx. 25 grams of protein per 100 gram serving.  Purchase ground beef that is at least 80% lean.  If the lean beef is too expensive you can buy the regular ground beef and rinse the fat from the meat.  It is possible to reduce the content of fat by nearly 50%.

Milk provides 30 grams of protein per liter and can help a skinny guy put on weight quickly.  If you are worried about the fat content, either drink fat free milk or avoid it completely.

Chicken breast will provide you with 25 grams of protein in each 100 gram serving.  Cooking the meat on a George Foreman Grill or something similar will give the best results.  If you have frozen the meat, be sure to eat it within 2 months of placing in the freezer for the best taste.

Cottage cheese provides 12 grams of protein in each 100 gram serving.  Many Europeans will eat Quark cheese since it is cheaper to buy than cottage cheese.

Ground turkey provides the same amount of protein as the chicken breast.  The more expensive versions are made from 100% turkey breast while the cheaper ones will contain some skin and a higher fat content.  If you purchase the cheaper cut, rinse it as recommended for the ground beef.

Canned mackerel is high in protein and omega-3 fatty acids.  It contains much less mercury than tuna fish.  Many people think it is much tastier than tuna fish.

Calves liver contains 20 grams of protein in each serving.  It is packed with nutrients and is low in fat.  Liver is safe to consume, contrary to what you may have heard.

To further cut the cost of buying protein rich foods while strength training or trying to build muscle, buy generic.  Buying food in bulk will usually reflect a discounted price.  Eating enough protein is important to reaching your fitness goals, so you should do all you can to buy the food you need.

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