When you start building muscles, most of the gym trainer and dietician recommend eating chicken. The serving of chicken breast has about 28 grams of protein. An individual need at least 1 gram protein per pound of body -weight. Besides chicken, there are many foods which contain sufficient amount of protein and which are very helpful to gain muscles. However, many people due to a tight budget cannot afford expensive food items. (Also read: When You Should Consume Proteins)
So, here is the list of some cheapest source of protein food to build muscles:
Sunflower Seeds: The Sunflower seeds are a rich source of protein and cheapest edible seeds available. The seeds also contain healthy unsaturated fat. Eat them as a snack, add them to salads, cereals or smoothies.
Greek Yogurt: Greek Yogurt has twice as much protein as regular yoghurt has. They are also good source casein protein. Consume plain Greek yoghurt rather than the flavoured as they contain sugar to flavoured yoghurt. (Also read: How the consumption of coffee before workout is beneficial for health)
Nuts: They are packed with vitamins and minerals. They are calorie dense foods because they are high in unsaturated fats.
Brown Rice: It is high in carbohydrate content. But brown rice is a healthy choice as it retains the germ and bran layers of the grain. It has many of the nutrients you lose in white rice, such as B vitamins, phosphorus and magnesium.
Eggs: Eggs are a rich source of protein. One egg contains six grams of protein. They also contain a plus choline which is necessary for cell creation.
Beans: They are a rich source of protein as 1 cup of beans contains 15 gram of protein but just 220 calories. The one-two punch will ensure your body gets all the amino acids it needs to optimise your muscle growth.
Milk: Consuming dairy proteins post-workout is very helpful in muscle-building. The milk contains good amount calcium which helps the muscle function.
Peanut Butter: The two-tablespoon serving contains eight-gram protein. The peanut butter is also one of the cheapest protein you get. It also contains other nutrients like vitamin B6, magnesium, and fibre.
Asparagus: Asparagus is a good source of protein as a cup of cooked asparagus 4.5 grams of protein. Moreover, it also a rich source of vitamin A, vitamin C, vitamin K and folate.
Cottage Cheese: Cottage cheese is packed with more protein than Greek yoghurt. A cup of cottage cheese contains 28 grams of protein. Moreover, It also contains calcium and probiotics, which improves the digestive system. (Also read: How to get thinner thighs without exercising)