Inexpensive nutrition for training. The Highest Protein Foods Cheap Protein

To build muscle and recover after workouts, you need to add enough protein to your diet. Proteins are involved in fat burning metabolism and reduce hunger.

In addition, protein slows the release of carbohydrates into the blood, which will help prevent blood sugar spikes that stimulate fat storage and reduce vital energy levels.

The average person needs at least 1 gram of protein per kilogram of body weight to maintain muscle mass.

Protein intake to build muscle needs to be increased 2-3 times. To achieve this value, you need to fill your grocery basket with foods high in protein.

Animal products

Many animal products contain the full range of essential amino acids.

These foods are generally low in carbohydrates, but the fat content may vary.

Eggs. One large egg contains about 6 g of protein - this is almost an ideal food for growing muscles, since its bioavailability (i.e. how much protein from food can be absorbed by the body) is higher than in any other product. However, egg yolk is high in fat, so it is best to separate it from the whites to reduce the amount of fat in your diet.
Pork. High-quality pork protein supplies the body with branched chain amino acids (BCAAs), allowing muscles to maximize recovery after training. Choose lean fillets for grilling or oven-roasting steak—this will provide 1 gram of protein for every 7 to 11 calories of meat.
Beef. In addition to protein, beef is a source of creatine and iron, which help muscles function properly. Limit yourself to lean cuts of meat with 5% fat content.
Skinless chicken or turkey breasts. White meat chicken and turkey provide more protein than other parts of the bird with minimal fat content, making this product a must-have on your menu.

Dairy

Among dairy products there are many options with different fat content.

Don't completely cut out fat; its absence will interfere with the absorption of fat-soluble vitamins and calcium, which are beneficial for bone health.

Cottage cheese. This product is loaded with casein, a slow-breaking protein that supplies vital amino acids to your growing muscles.
Yogurt. In addition to the protein component, yogurt is rich in probiotics, which will help the intestines function properly. Choose yogurt without additives or sugar.
Cheese. Be careful - in addition to protein, cheese contains a significant amount of fat. Choose hard cheese with reduced fat content.
Milk. This product is a source of premium whey protein with a biological value slightly less than that of eggs. Choose 2% milk for an optimal balance of fat and protein.

Fish and seafood

Seafood is an excellent source of protein because it contains almost no fat.

Fish contains fat, but it is rated as beneficial to the body due to the presence of omega-3 fatty acids.

Tuna. This fish is easily digested by the body and contains premium quality protein. You'll also get a bunch of B vitamins and a powerful dose of the antioxidant selenium along with the tuna.
Halibut. Among white fish, halibut contains the optimal ratio of microelements necessary for the body. Pacific halibut is generally more valuable biologically than Atlantic halibut.
tilapia. This fish contains a noticeable amount of protein combined with a mild, delicate taste.
Salmon. Red fish is quite fatty and has a high protein content. However, the omega-3 fatty acids it contains help fight fat accumulation.
Shrimps. This product contains high-quality protein with a minimum amount of fat and carbohydrates, as well as B vitamins and iron.

Plant products

Plant foods, along with protein, include significant amounts of carbohydrates.

Vegetable protein provides an incomplete spectrum of amino acids, so it is ideal to use such products as a side dish for meat or poultry. This is a great way to increase your protein intake, as well as fiber and a range of vital minerals.

Lentils. In addition to protein, lentils are a source of iron, molybdenum and folic acid, which are necessary for the functioning of muscle fibers.
Buckwheat. A healthy product that improves blood circulation, lowers cholesterol and controls blood glucose levels.
Legumes. Soybeans, beans and peas are rich in protein; soybeans are even higher in protein than meat. Add legumes to soups, salads and side dishes with meat dishes.
Tofu. Soy cheese is a concentrated source of all the proteins provided by soy. It can be added to salads, grilled or fried with eggs.
Quinoa. This whole grain contains iron, magnesium and manganese in addition to protein.
Nuts. Walnuts, cashews, almonds, along with their high protein content, are rich in healthy fats. Choose small quantities of unsalted nuts for a snack or to add to a salad.

Rating of high protein foods

The products in the table are ordered by protein content per 100 grams of uncooked product. When choosing, pay attention to the quantitative ratio of proteins and fats.

Place	Product	Protein content per 100 g of raw product	Protein:Fat Ratio	Calorie content
1	Soybeans	35	2:1	381
2	Pork	27	2:1	242
3	Beef	26	5:3	250
4	Cheese	26	1:1	360
5	Chicken breasts	23,6	25:2	113
6	Tuna	23	23:1	101
7	Red lentils	21,6	20:1	314
8	tilapia	20	12:1	96
9	Salmon	20	3:1	142
10	Nuts	20	2:5	607
11	Shrimps	19	17:2	95
12	Halibut	19	6:1	102
13	Cottage cheese 5%	17,2	7:2	121
14	Turkey breasts	17	10:1	104
15	Egg yolk	16	4:7	322
16	Quinoa	14,1	5:2	368
17	Eggs	13	6:5	155
18	Buckwheat	12,6	4:1	313
19	Egg white	11	55:1	52
20	Red beans	8,4	28:1	93
21	Tofu	8,1	2:1	73
22	Peas	5	25:1	73
23	Yogurt 2%	4,3	2:1	60
24	Milk 2.5%	2,7	1:1	52

Not covered in the article

Hello! Most people think that Eating right is always expensive. And when it comes to sports training, it is generally impossible to achieve outstanding results without expensive proteins And gainers. Is it so? Let's figure it out. But first, I recommend that you read my article. Don’t pay attention to the title – all the basic principles of proper nutrition are described there. The most important basics, don’t be lazy and read.

The talk about how expensive it is to eat right is partly true. After all, the cheapest calories are found in sunflower oil And sugar, and these are far from the healthiest products. People with a lack of money often lean on sweet, flour And bold– because it is very nutritious and inexpensive. But in order to eat right and be healthy We must not forget about high-protein foods. Although it is more expensive, it is not much more if you focus on inexpensive protein products.

Remember, protein (aka protein) – this is life itself. And if you want to be healthy and have a beautiful figure, you should maintain balance proteins, fats And carbohydrates. Different sources recommend different balances, but in general it looks something like this: We get 30% of our calories from proteins, 25% from fats and 45% from carbohydrates. We regulate carbohydrates depending on the goals: when gaining weight– we lean on carbohydrates, when drying- we don’t lean too hard. Squirrels in any case they should give us order 30% calories.

Now let's discuss the importance of sports nutrition sold in specialty stores. It is very important! And above all it important for the owners of these stores, because if there were no sports nutrition, they would have nothing to sell, and perhaps they would even have to go to work at a factory :) Yes, yes, Sports nutrition brings the greatest benefit to manufacturers and sellers. No, I'm not saying that sports nutrition is bad, but its benefits are greatly exaggerated. And this was done so that it would sell better. After all, what does the buyer pay money for when buying a jar? gainer? For a few kilograms of nutritional powder? No. He is first and foremost pays for a dream packaged in a jar. For him, this is not just powder, but some kind of "Magic wand", with which he can easily gain the desired muscle mass. But in reality it's just a nutritional powder that Only in one thing is it superior to regular food. In convenience. Indeed, it’s easier to eat as always, just leaning more on meat and 2-3 times a day mixing yourself a protein shake is better than eating several dozen eggs, half a kilo of meat, half a kilo of cottage cheese and drinking a liter of milk a day. Therefore, in my opinion, the only advantage of sports nutrition before eating as usual - this is ease of reception.

Due to the overestimation of the importance of sports nutrition, many They underestimate normal nutrition. But this is the basis! A properly balanced diet is much more important than any sports supplement.

Since, within the framework of this article we are talking about inexpensive nutrition during training– then we won’t consider sports nutrition, but Let's focus on eating normally. It may not be as convenient, but it is inexpensive and no less effective.

3 pillars of nutrition for muscle growth

1. Calorie content. If you consume fewer calories than you burn, you can forget about any weight gain - you will lose weight, no matter what expensive proteins you take.

2. Proportions of Proteins/Fats/Carbohydrates (30/10/60) . The typical modern diet includes too much fat and too little protein. Such food is more tasty, but at the same time more harmful. And if you don’t maintain the right balance, you risk becoming fat rather than gaining muscle mass.

3. Amino acid profile of proteins. Diversify your protein intake dairy products, eggs, fish, seafood, red and white meat, offal. The more diverse it is, the better the amino acid profile will be.

The Best Inexpensive Workout Products

Squirrels

Eggs. From 0.8 rub/gram of protein
Chicken breasts. From 0.8 rub/gram of protein
Fish. From 0.8 rub/gram of protein
Cottage cheese. From 1.3 rub/gram of protein
Milk. From 1.3 rub/gram of protein

It is worth noting that for a gram of high-quality protein from a sports pit can you will have to pay rubles 5 . The benefit is obvious.

Sugar. From 4 kopecks/gram of carbohydrate
Pasta. From 4 kopecks/gram of carbohydrate
Rice. From 5 kopecks/gram of carbohydrate
Oatmeal. From 6 kopecks/gram of carbohydrate
Buckwheat. From 7 kopecks/gram of carbohydrate
Potato. From 20 kopecks/gram of carbohydrate
Fruits. From 40 kopecks/gram of carbohydrate

Moreover, if you need long carbs- then there is nothing better buckwheat And rice, and if faster- then pay attention to oatmeal, potatoes And pasta. Well, if you need very fast carbohydrates– then there is where to roam – starting from fruit and ending with the usual sugar.

So, as you can see, eat right and wherein inexpensive – Maybe. The main thing is to set a goal! And Working out without proper nutrition is a waste of time and effort.

Good luck with your training and inexpensive proteins!

High-protein foods can be called, without exaggeration, the alpha and omega of a healthy diet. Without them, it is difficult to lose weight and almost impossible to gain weight - unless, of course, the goal is muscles and not rolls of fat on the sides. Without them, the body will not be able to ensure the normal functioning of internal organs. And food that is poor in such important compounds is unlikely to be truly satisfying. In other words, anyone who cares about their physical fitness and health has many reasons not only to know foods high in protein by name, but also to regularly include them in their menu.
Proteins are needed for more than just muscle growth

What are the benefits of protein?

In the scientific community, high-molecular organic compounds, which we simply call proteins, bear the proud title of guardians and organizers of life. And this is not without reason. Once in the stomach with food, they are broken down into amino acids, which immediately begin to take an active part in the physiological processes of the body:

participate in the production of hormones;
ensure blood clotting;
regulate the functioning of the nervous system (lack of protein affects coordination);
affect the activity of the kidneys and liver;
the delivery of nutrients to cells is also controlled by protein;
without it, neither the restoration of old tissues nor the growth and construction of new ones is possible - including muscles;
it provides the body with energy;
Some proteins act as antibodies, resisting various diseases and strengthening the immune system.

Don’t think that proteins are exclusively meat and cottage cheese!

The body is able to synthesize some amino acids itself. But this part is small, so our body cannot do without regular replenishment of its reserves from the outside. And you can’t do without a list of high-protein foods, which you should print out and hang on the refrigerator, or better yet, memorize it - you’ll have to refer to it often.

Top 10: athlete's first assistants

Let's spend a few more minutes on a little clarification. No food on earth consists solely of proteins; it will always contain a certain proportion of fats or carbohydrates, which can significantly slow down progress towards the goal if your goal is not only beautiful relief, but also weight loss. In this case, preference should be given to high-protein foods low in fat and carbohydrates. Subject to regular training, the body will completely use it to build muscle tissue and will not try to store it in the folds of the abdomen.

Knowing the secrets of healthy eating makes it much easier to achieve your goals.

On the other hand, nutritionists say: a small amount of fats and carbohydrates will benefit the absorption of protein. So don’t rush to clear all controversial dishes from the menu, leaving only the highest protein foods without “excesses” among those allowed. Diversity has never harmed anyone, but bigotry often does.

If your goal is weight loss

What to focus on for those who set themselves the task of losing a few kilograms, so that the muscles not only do not suffer, but also continue to increase in size?

1. Fish. It consists of a quarter of protein (100 g of product contains 20-25 g of pure protein), is easily absorbed by the body and is full of polyunsaturated fatty acids that the body needs for normal functioning. It’s difficult to gain weight on fish, but if you’re actively trying to stay slim or are on a cutting diet, choose low-fat varieties—tuna, trout, salmon—and diversify your diet with seafood more often.

Fish can be safely included in any diet

2. Meat. Here, chicken breast remains the undisputed favorite of athletes and healthy eating enthusiasts. Just like fish, it consists of almost a quarter of protein with a minimum of fat and almost complete absence of carbohydrates, especially if you choose skinless chicken fillet. Following chicken is lean beef, rich in iron and zinc, which are important for men, rabbit meat and turkey meat. But pork and lamb let us down: a large amount of animal fat negates the benefits of the product.

Less fat and oil, more spices!

3. Liver. Offal will help diversify meat and fish dishes. Liver, for example, is comparable in protein content to meat, but it contains little fat - even pork contains, at most, 5%.

Don't discount by-products

4. Low-fat cottage cheese. This protein is a long-digesting protein, so it is not recommended to eat it after training in order to close the protein-carbohydrate window. But during the day and in the evening, cottage cheese is always a welcome guest on your plate. Moreover, from every 100 g of product you will receive 15-20 g of protein, which will include calcium, which strengthens bones and relieves muscle cramps.

Sugar is prohibited, but herbs and spices are allowed

If your goal is muscle

For those who want to gain weight, another list of products will come to the rescue.

5. Legumes. This is a real record holder for protein content! Soybeans consist of almost half of it, and peas, beans and lentils, although they lag behind their “relatives”, confidently hold second place - for every 100 g of product there are about 20 g of the purest vegetable protein, which is as close in composition as possible to what found in meat. However, there was a fly in the ointment here: a third of soybeans are fats, and other legumes are full of carbohydrates.

Pea porridge is as filling as mashed potatoes

6. Cheeses. Pleasant taste, 20-35% protein, calcium... What else is required from a product intended for sports nutrition? If cheeses had a little less fat, we would have an ideal source of protein. Alas, fat is sometimes present in equal parts with protein, so use cheese with caution - it will significantly increase the calorie content of the diet.

A slice of cheese, a savory cracker - and your snack is ready.

7. Nuts. A good choice for a snack: filling, healthy and, on average, 20% protein. It’s not for nothing that they are present on the menu of any bodybuilder who is diligently gaining weight. True, the fat in strong kernels is at least twice as much as protein, so you need to eat them with caution.

Peanuts are high in protein, but almonds and walnuts are lower in fat.

8. Eggs. 10-12% protein makes this product an indispensable assistant in gaining weight, but if you are losing weight or are concerned about creating relief, you will have to give up the yolks. There is too much fat concentrated in them - up to 35%.

9. Cereals. Buckwheat, oats, rice, millet and barley will serve as a tasty side dish, a valuable source of protein (up to 15%) and will not break the budget. One bad thing is that, even if you wanted to, you cannot classify cereals as high-protein, low-carbohydrate products: in some of them, the amount of these compounds that are dangerous for slimness can reach up to 70%.

Cereals contain not only proteins and carbohydrates, but also minerals

10. Bread. Surprised? Meanwhile, bread contains 5-8% protein, which makes it an important contender for your attention. The main thing is to choose varieties with lower carbohydrate content and more vitamins. Such as rye bread made from wholemeal flour, which can rightfully be called a bodybuilder’s assistant in both weight loss and weight gain.

If you don't get carried away with eating bread, it will only bring benefits

comparison table

For better clarity, we present you a table of high-protein foods indicating the amount of fats and carbohydrates.

Video: 10 cheap sources of protein

10 cheapest, but at the same time effective products for gaining weight according to the Kukharim channel:

Every athlete knows that you need to eat meals in small portions, at least 5-6 times a day. At the same time, it should be rich in proteins, fats and carbohydrates. The first element is of particular importance, since it is protein that is responsible for building muscle mass.

Protein for a bodybuilder

Trainers have conducted research more than once to establish the ideal protein intake. If an athlete does not receive the required amount of protein, muscles grow poorly. The body has nowhere to take an additional source of energy, and it quickly gets tired. Of course, excess protein does not mean that you will become a powerful mountain of muscle mass in a short time. Everything should be in moderation, especially when it comes to a bodybuilder’s diet.

After numerous studies, it was found that for stable muscle growth it is necessary to eat no more than 30 grams of protein (minimum dosage - 20 grams). To ensure that every snack is complete, you need to break the food down into microelements. This is the only way you will understand which product contains the required 30 grams of healthy protein.

Bodybuilder Foods

The food market offers many options for decorating the dining table. But a bodybuilder cannot absorb everything. Only a menu compiled wisely will allow you to get the desired result. Let's look at the most popular foods that are fortified with proteins. The quantity in grams will allow you to calculate the permissible dosage.

First, let's look at foods that can be included in an athlete's diet. After this, we will provide a detailed table of calorie content and composition.

Chicken breast, cleared of skin and bones. The meat of this bird is actively used by all athletes and people concerned about dietary nutrition. This product is completely free of carbohydrates and has very little fat. But there is enough protein in the breast. It is worth remembering that it must be eaten without sauces, breadcrumbs and mayonnaise. Otherwise, you will get a completely different composition of food. There is always a portion of chicken in a bodybuilder’s daily diet.
Steak from the thigh of an artiodactyl animal. This product is one of the most favorite in an athlete’s diet. It's nice to enjoy the aroma and taste of freshly grilled steak. This dish is completely free of carbohydrates, but contains a lot of protein. It is important that an appetizing piece of thigh is fried without adding ketchup or sauces. Otherwise, the calorie and fat content will increase significantly.

Pork chops should also be present in the diet of any athlete. Many will say that this product is fatty and unacceptable on an athlete’s menu. In fact, pork tenderloin contains some fat. There are no carbohydrates at all, but the product is enriched with proteins. It is important to cook this meat correctly. To do this, soak a fresh piece of pork for 1-4 hours in slightly salted water. This will make the product more tender and pleasant. After this, fry each side in a frying pan for three minutes. Next, the tenderloin is placed in an oven preheated to 200 degrees, where the appetizing piece simmers for another eight minutes.
Salmon attracts many with its taste. It is impossible not to enjoy the aroma of properly cooked fish fillet. Famous chefs always include this product in their signature dishes. Of course, an athlete does not necessarily have the ability to cook exquisitely. It is quite enough to know how to stew or boil salmon meat. There are eight known species of Pacific salmon and one Atlantic salmon. The latter's meat is especially tender. It is impossible not to mention canned fish. This salmon is also rich in protein, which is important for a bodybuilder. Therefore, if you love fish, then feel free to enrich your menu with this product.
Canned tuna must be present in the diet of any athlete. On store shelves you can find several types of fish - striped, yellow and blue. The last species of fish is on the verge of extinction. Therefore, if you are not indifferent to the fate of the poor fish, then pass by the display case with blue tuna meat. It is best to choose a striped tuna representative for your diet. There is plenty of protein in this product, and the amount of fat is kept to a minimum. This is a wonderful product for anyone who pumps up their body. The only drawback of the product is that it quickly becomes boring.

Octopus will appeal to all seafood lovers. In our stores it is sold frozen. You can safely buy one package and add six small octopuses to your daily diet. It's best to cook them on the grill. If you don’t like this type of cooking, then simply cook the seafood for three minutes. This product has a unique taste and smell too.
Chicken eggs Allows you to prepare several types of dishes. It can be an omelet, scrambled eggs or just a boiled product. Eggs are an excellent source of protein, but we must not forget about their fat content. Therefore, you should not eat them in large quantities. If possible, it is better to buy the product from farmers who obtain eggs naturally. At poultry farms, far from humane methods of “persuading” chickens are used - current is used. Of course, it’s up to everyone to choose which egg to boil for breakfast. In any case, the nutritional properties are the same in each of these products.
is a nut that is rich not only in healthy protein, but also in fats. It is better not to include it in your daily menu. It is better to eat almonds once a week. In supermarkets you can find peeled almonds packaged in bags of various weights.

Peanut butter becomes a favorite delicacy of bodybuilders with a sweet tooth. This product is rich in proteins and unsaturated fats. Of course, you shouldn’t overuse it, but you can afford to eat 2-5 teaspoons with toast. The amount of carbohydrates in the product is also quite large.
Cottage cheese is a dairy product obtained by processing sour milk. Cottage cheese is valued for its casein content, which is necessary for everyone who is fond of strength training. The dairy product is usually eaten before bed to help muscle fibers recover after tiring exercise. It is also permissible to consume cottage cheese during the day, especially if you like this product. But you should beware of curd masses with various additives that will not benefit anyone. Choose grainy cottage cheese with a natural color. Pay attention to the expiration date - natural cottage cheese cannot be stored for more than a week.
Greek yogurt just recently found its buyer among people who take care of their bodies. The consistency of this product resembles Georgian matsoni. Unlike the usual yogurt, in the Greek product the spoon “stands” in the literal sense. A large amount of milk is used for its production. At the final stage, whey, sugar and lactose are completely expelled. Due to this, Greek yogurt has become a dietary product and has earned the love of bodybuilders.
Skim milk- also a very popular drink. This is perhaps the cheapest and most accessible source of protein. All protein shakes and powders are obtained from this product. Therefore, if you like cow's milk, then drink for your health.

Tofu- a product that still causes quite a bit of controversy. Some are convinced that soy provokes the production of female hormones. And although scientists have already proven the opposite several times, athletes are still wary of this source of protein.
Peas, lentils, beans and peanuts- a source of not only protein, but also fiber. Vegetarian bodybuilders have long proven that this source of protein can safely grow muscles. Of course, there is a second side to this affordable product - gas formation.
Quinoa is a product that you may have heard about for the first time. This is a cereal crop located on the shelf in the supermarket next to buckwheat and peas. Look closely and you'll probably see it. The grass grows in areas of mountain slopes. Until 2006, no one paid attention to this product; it was consumed by low-income residents of Bolivia and Peru. But soon everything changed, and quinoa became the leading grain crop for all vegetarians and healthy eaters.

All these products can be safely included in the diet of any athlete. With this protein content, muscle mass will begin to grow with moderate force. It is important to take into account that the table calculates the products without adding additional spices and sauces. If you are for a healthy lifestyle, then it is better to avoid such supplements altogether.

Of course, there is always an alternative - protein supplements. Sports stores offer powder mixtures that contain the required amount of protein. You choose which approach to nutrition suits your body. Train wisely, and only then will the benefits of intensive training be noticeable.

Video about protein source foods:

Protein is one of the most important substances for the body. It takes an active part in the construction of new cells, including such important ones as red blood cells. People who play sports are usually in search of the cheapest source of protein. They need this substance like air. Protein promotes the restoration of muscle tissue that is damaged during physical activity, as well as its growth.

Proteins or peptides, as these substances are also called, along with fats and carbohydrates, are the main components of human nutrition. Therefore, the only source from which you can get protein is food. In this article we will talk about them, the main carriers of proteins that can be found in any grocery store.

What is protein?

This substance is a high-molecular compound that has the ability to be instantly digested by the stomach and give the body a feeling of fullness for a long time. This is why various protein shakes and other protein-based dishes are so popular in sports and dietary nutrition.

What effect does protein have on the human body?

Why is protein so useful and what role does it play in the body? The main positive properties of protein:

Cleanses internal organs of waste and toxins, takes part in the elimination of various other dangerous substances formed in the body.
It has a beneficial effect on the cardiovascular system, as it regulates blood sugar levels.
Normalizes the activity of insulin, which promotes the burning of glucose. In the absence of this process, it is absorbed by the muscles, which is undesirable.
Controls water balance, helping to remove excess fluid from the body.
Maintains muscle tone and promotes the breakdown of fatty tissue.
Stimulates improved metabolism.
Gives a feeling of fullness for a long time, thereby reducing appetite.

Symptoms of lack and excess of protein in the body

In sports nutrition for the purpose of losing weight or gaining muscle mass, the main aspect is creating a nutrition system in which substances enter the body in the right quantities. This is called a balanced diet. A lack of proteins, as well as an excess, negatively affects the condition of the body. Therefore, before exploring the cheapest sources of protein, let's learn about the possible symptoms of protein deficiency and excess.

Flaw	Oversupply
Weakness and constant fatigue	Symptoms of body intoxication (vomiting, diarrhea)
Headache	Disorders of the kidneys and liver
Sleep problems	Increased blood cholesterol levels
Passivity or aggressiveness	Malfunctions of the cardiovascular system
Metabolic disorder	Fainting
The appearance of edema
Poor wound healing
Rapid weight loss
Disorders of the cardiovascular system
Systematic protein deficiency is fatal

To prevent this, you just need to eat right, evenly distributing proteins, fats and carbohydrates over 100% of your daily calorie intake. Then you will be able to avoid negative consequences.

Types of proteins

Let's move directly to the protein. Why might you need to search for protein in foods, and even the cheapest source? Because the size of the daily portion grows in proportion to the increase in physical activity, and food has recently become noticeably more expensive. But you need to eat properly and in a balanced manner. To begin with, let's say that there are two types of proteins - animal and plant. The former are characterized by rapid digestibility, but such products contain a lot of fat. Therefore, they are not ideal for weight loss. Animal proteins are found in low-fat foods such as chicken, rabbit and turkey.

The good thing about plant protein is that it can be found in foods with low or no fat content. Its disadvantage is its slow and more difficult absorption for the body.

Vegetable Protein Sources

As you can already understand, this is not all meat. Sources of plant proteins are:

legumes;
pumpkin, flax, hemp seeds;
nuts;
green vegetables;
seaweed and other seaweed;
grain, bran, millet and rye (sprouts);
flour and flour products.

Animal Protein Sources

This type of protein can be found not only in meat. Animal protein also contains:

in fish;
caviar and milk;
offal;
seafood;
eggs;
milk and fermented milk products.

Non-traditional protein sources

The most unusual “carrier” of protein is perhaps chia. It is also called "Spanish sage". Chia is a plant that is native to the southwestern United States, Australia, and South America. Its seeds have incredible nutritional value - 20 g of protein (per 100 g), antioxidants, fatty acids and fiber.

Also, special additives can be classified as non-traditional sources of protein for human nutrition. They are usually used in sports. There is a casein and whey base for preparing artificial protein. The difference between them is similar to the differences between plant and animal: casein is absorbed much longer than whey.

However, ready-made protein used in sports nutrition cannot be called a cheap source of protein. But it is very unconventional and effective.

Meat and fish products

Among the cheap protein options, lard and cracklings should be noted first. These products are very inexpensive, but contain a large amount of protein. Like chicken, which is much cheaper compared to other types of meat. By the way, to save even more, it is recommended to buy a whole carcass rather than individual parts. Chicken is the most powerful source of protein.

Rabbit meat contains a lot of protein, but such meat is not a budget option. You can focus on by-products, since they are noticeably cheaper. Even chicken and pork liver can provide the body with most of the daily protein requirement.

As for fish, of all the representatives of this family, flounder, catfish, saury and cod deserve special attention. They are relatively inexpensive, but a 100 g serving will provide the body with almost half of the daily protein requirement. Tuna is more expensive, but it is better because it is rich not only in protein, but also in healthy fats. By the way, fish by-products, like meat by-products, also contain a lot of protein. Herring, pollock, mackerel, hake, sardine and saury are suitable for nutrition in order to replenish the protein content in the body.

Fruits and vegetables

In this group, banana can easily be called the cheapest source of protein. However, it contains a lot of sugar, so you shouldn’t get carried away with the fruit. You should take a closer look at green fruits. For example, avocado. It makes amazing sandwiches, and one fruit with this consumption will last for a long time. It is recommended to take a closer look at cucumbers, zucchini and zucchini, Brussels sprouts and cauliflower, and asparagus. Figs in any form and even potatoes contain a lot of protein. Only it needs to be baked so that the protein received by the body is better absorbed.

Cheapest Sources of Protein: Other Foods

Cereals and beans can make up a large part of the diet. For example, buckwheat has become more expensive, but rice and wheat remain more affordable. Inexpensive grain crops include bulgur, barley and corn. Soy products are also rich in protein - beans, peas, beans. And their price is affordable.

Dairy and fermented milk products also save the day. Although some of them are significantly more expensive. There is a lot of protein in milk, cheeses, cottage cheese, kefir, cream and natural yoghurts. Only they should be low fat.

Eggs are one of the cheapest, most accessible and extremely protein-rich foods. During the day you can eat up to 7 whites and 4 yolks so that this does not negatively affect your figure. They will supply the body with enough protein. As well as nuts - walnuts, almonds, hazelnuts. But they cannot be eaten in large quantities due to their high fat content.

Other protein sources include peanut butter, whole soy milk, dark chocolate, mushrooms, spirulina, cocoa powder, dried fruit, green peas, sesame seeds, tofu and tempeh, chickpeas and lentils. In fact, this list is very large, since protein is found in a huge number of foods. The difference is only in percentage with other substances. Knowing about them, you can save a lot by alternating cheaper products with more expensive ones. But you need to pay attention to quality so as not to harm yourself.

The main sources of protein are meat, fish, cereals and green vegetables. They occupy up to 90% of the total diet. Sometimes you can replace them with less popular products. Since protein will still enter the body, there is no need to worry about its lack.