Wednesday, 18 January 2012

The 10 Best and Cheapest Sources of Protein for Muscle Building

As we all know, the main source of building muscle is a good intake of protein, but what you may not know is which source are best. If you want to build your physique, a good rule of thumb is that you need at least 1g protein per pound of your own bodyweight. For example if you weigh 180 pounds, you will want to be eating at least 180g protein a day. 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 for building muscle.

Read the rest after the jump!

1. Whole Eggs

Protein Amount: 7g/egg.

Don’t throw the yolk away; otherwise you’ll only be getting half of the protein.

2. Milk

Protein Amount: 8g/cup.

For hard gainers 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.

6. Turkey

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.

9. Salmon

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.

10. Almonds.

Protein Amount: 20g/cup.

One of the best protein-packed snacks that you can take with you anywhere you go.

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