I`m sure you have been already told to load up on chicken if you are planning to build muscle. Well, there is a good reason for that (each serving has about 28 grams of protein), but the chicken is not your only option. There are plenty other choices of food out there that can help you bulk up without breaking the bank…
There is a reason why spinach was Popeye`s favorite go-to food. In fact, you can get more protein from a can that from fresh spinach (around 6 grams per cup).
Spinach comes highly recommended from Boca Raton, the head performance coach of the Blackzilians MMA team and Corey Peacock, a sports nutritionist at Nova Southeastern University in Fort Lauderdale, Florida.
13.5 oz canned spinach: $1.02
Almost all experts recommended eggs because each one packs six grams of protein and they also contain choline, a nutrient necessary for cell creation.
1 dozen eggs: $4.71
Beans in general are cheap, but dried beans are way cheaper. Each cup has only 220 calories and about 15 grams of protein. This means you`ll get the one-two punch your body needs to optimize your muscle growth.
15 oz can of beans: $1.24
It`s a well know fact that dairy products are great for post-workout and can help in muscle-building. Milk also contains calcium that helps with muscle function says Torey Armul, M.S., R.D., and Academy of Nutrition spokesmen.
64 fl oz of milk: $4.12
Beets are rich with inorganic nitrate that helps the muscles to function more efficiently. Beets come highly recommended by Kristin Kirkpatrick, M.S., R.D,. Manager of wellness nutrition at the Cleveland Clinic Wellness Institute.
16 oz of beets: $2.30
6. Greek Yogurt
The Greek yogurt is richer in protein than regular yogurt (15 grams per cup) and with the recent drop in prices makes it even more affordable.
5.3 oz of Greek yogurt: $1.55
7. Cottage Cheese
I`m sure this was you grandma`s favorite food, but don`t knock it just because she used to eat it. With a whooping 28 grams per cup, cottage cheese is packed with way more proteins than Greek yogurt. “It also contains calcium and probiotics, which provides digestive support,” says Armul.
16 oz of cottage cheese: $4.16
8. Peanut Butter
Peanut butter is probably the cheapest plant-based protein you can get. There is 8 grams of protein in each two-tablespoon serving. Also, it contains precious nutrients like vitamin B6, fiber and magnesium.
16 oz of peanut butter: $3.95
9. Lean Ground Beef
Lean beef is a great source of protein with around 24 grams per four-ounce serving. In case you didn`t know this affordable staple is also rich in zinc, creatine and iron, all essential in the muscle-building process.
1 lb lean ground beef: $7.72
10. Sunflower Seeds
Sunflower seeds are easy to consume – straight out of the bag or you can throw them on a top of almost any salad. You`ll get six grams of protein per ounce.
16 oz of sunflower seeds” $2.67