Inexpensive workout food. Highest Protein Foods Cheapest Protein

For muscle building and recovery after training, you need to add enough protein to the diet. Proteins are involved in fat burning metabolism and reduce the feeling of hunger.

In addition, protein slows down the release of carbohydrates into the bloodstream, which will help prevent blood sugar spikes that encourage fat storage and lower energy levels.

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

Protein intake for muscle building needs to be increased by 2-3 times. To reach this value, you need to fill your grocery basket with high-protein foods.

Animal Products

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

As a rule, these products have a small amount of carbohydrates, but the fat content may vary.

Eggs. One large egg contains about 6 g of protein - it 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 yolks are high in fat, so it's best to separate them from proteins to reduce the amount of fat in your diet.
Pork. High-quality pork protein provides the body with branched chain amino acids (BCAAs) that allow muscles to recover as much as possible after training. Choose lean fillet for grilled or oven-roasted steak, which provides 1 gram of protein for every 7-11 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. The white meat of chicken and turkey provides more protein than other parts of the bird, with a minimum fat content, so this product should be on your menu.

Dairy

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

You don't want to completely cut out fat, as its absence will interfere with the absorption of fat-soluble vitamins and calcium that are good 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 proper functioning of the intestines. Choose yogurt without additives and sugar.
Cheese. Be careful - in addition to protein, cheese contains a significant amount of fat. Choose a hard cheese with a reduced fat content.
Milk. This product is a premium source of whey protein with a biological value slightly less than eggs. Choose 2% milk for the optimal balance of fats and proteins.

Fish and seafood

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

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

Tuna. This fish is highly digestible and contains premium quality protein. You'll also get a set of B vitamins and a powerful dose of the antioxidant selenium with tuna.
Halibut. Among white fish, halibut contains the optimal ratio of trace elements necessary for the body. Pacific halibut is generally more biologically valuable than Atlantic halibut.
Tilapia. This fish contains a noticeable amount of protein combined with a mild, delicate flavor.
Salmon. Red fish is quite oily with a high protein content. However, the omega-3 fatty acids contained in it 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.

herbal products

Plant foods along with protein include a significant amount of carbohydrates.

Vegetable protein provides a partial 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 boost 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, necessary for the functioning of muscle fibers.
Buckwheat. A healthy product that improves blood circulation, lowers cholesterol and controls blood glucose levels.
Legumes. Soy, beans and peas are rich in protein, soy is ahead of even meat in terms of protein. 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 product contains iron, magnesium and manganese in addition to protein.
nuts. Walnuts, cashews, almonds, along with a high protein content, are rich in healthy fats. Choose unsalted nuts in small amounts for a snack or to add to a salad.

Ranking high protein foods

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

Place	Product	Protein content in 100 g of raw product	Protein:Fat Ratio	calories
1	Soya	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	Curd 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	Yoghurt 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 well is always expensive. And with 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 you read my article. Ignore the title - it describes all the basic principles of proper nutrition. The most important basics, do not be lazy and read.

Talk about what to eat right - expensive, partly true. After all, the cheapest calories are found in sunflower oil And sugar, and these are far from the most useful products. People with a lack of money often lean on sweet, flour And fatty– because it is very nutritious and inexpensive. But in order to eat right and be healthy Don't forget high protein foods. Although it is more expensive, but not much, if you focus on inexpensive protein foods.

Remember, protein (aka protein) is life itself. And if you want to be healthy and have a beautiful figure, you should strike a balance proteins, fats And carbohydrates. Different sources recommend a different balance, but in general it looks something like this: We get 30% of calories from proteins, 25% from fats and 45% from carbohydrates. Carbohydrates are regulated depending on the goals: when gaining weight- lean on carbohydrates when drying- we do not lean. Squirrels anyway 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, The greatest benefit of sports nutrition is brought to manufacturers and sellers. No, I'm not saying that sports nutrition is bad, but its usefulness is greatly exaggerated. And this is done so that it sells better. After all, what does the buyer pay money for when buying a bank gainer? For a few kilograms of nutritional powder? No. He is first of all pays for a dream packaged in a jar. For him, this is not just a powder, but a kind of "Magic wand" with which he can easily gain the desired muscle mass. But in fact, it is just a nutritional powder that surpasses ordinary food in only one way. In convenience. Indeed, it is easier to eat as always, only leaning more on meat and 2-3 times a day knead yourself a protein shake than eat several dozen eggs a day, a pound of meat, a pound of cottage cheese and drink a liter of milk. Therefore, in my opinion, the only benefit of sports nutrition before regular meals convenience of acceptance.

Due to the overestimation of the importance of sports nutrition, many underestimate nutrition. But this is the basis! Properly balanced nutrition is much more important than any sports supplements.

Since, in this article, we are talking about about inexpensive nutrition during training- we will not 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 whales that keep nutrition for muscle growth

1. Calories. If you consume fewer calories than you expend, you can forget about any weight gain - you will lose weight, no matter how expensive proteins you take.

2. Proportions of Proteins / Fats / Carbohydrates (30/10/60) . The normal diet of a modern person includes too much fat and too little protein. Such food is tastier, but more harmful. And if you don’t keep the right balance, you run the risk of getting fat, and not 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, the better the amino acid profile will be.

Best Inexpensive Workout Foods

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 you will have to pay rubles for a gram of high-quality protein from a sports pit jar. 5 . The benefit is there.

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

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

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

Success in training and inexpensive proteins!

High-protein foods can be called the alpha and omega of a healthy diet without exaggeration. Without them, it is difficult to lose weight and almost impossible to get better - 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, poor in such important compounds, is unlikely to be truly satisfying. In other words, any person who cares about their physical form and health has many reasons not only to know high-protein foods by name, but also to regularly introduce them into their menu.
Protein is needed for more than just muscle growth.

What is the benefit of protein

In the scientific community, high-molecular organic compounds, which we simply call proteins, are proudly called the guardians and organizers of life. And this is no accident. 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;
provide blood clotting;
regulate the work 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 under the responsibility of protein;
without it, neither the restoration of old tissues, nor the growth and construction of new ones, including muscles, is possible;
it provides the body with energy;
some proteins act as antibodies, resisting various diseases and strengthening the immune system.

No need to think that proteins are only meat and cottage cheese!

Some of the amino acids can be synthesized by the body 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 that you should print out and hang on the refrigerator, or better, memorize - you will have to refer to it often.

Top 10: first assistant athletes

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 slow down the progress towards the goal if your task is not only a beautiful relief, but also losing weight. In this case, preference should be given to high-protein foods that are low in fat and carbohydrates. Subject to regular training, the body will completely let them build muscle tissue and will not try to put them in the folds of the abdomen.

Knowing the secrets of a healthy diet, it is much easier to achieve your goals.

On the other hand, nutritionists argue that a small amount of fat and carbohydrates will benefit protein absorption. So do not rush to clean out all the controversial dishes from the menu, leaving only the most high-protein foods without “frills” among the allowed ones. Variety has never harmed anyone, but fanaticism 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 the product contains 20-25 g of pure protein), is easily absorbed by the body and is full of polyunsaturated fatty acids necessary for the body to function normally. It’s difficult to get better on fish, but if you are actively fighting for harmony or are on drying, choose low-fat varieties - tuna, trout, salmon - and often diversify your diet with seafood.

Fish can be safely included in any diet.

2. Meat. Here, the undisputed favorite of athletes and adherents of a healthy diet remains chicken breast. Just like fish, it is almost a quarter protein with a minimum of fat and almost no carbohydrates, especially if you opt for skinless chicken fillet. Following the 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. The liver, for example, is comparable in protein content to meat, but there is little fat in it - even pork contains, at most, 5%.

Don't discount offal

4. Fat-free cottage cheese. This protein is long-digestible, so it is not recommended to eat it after a workout 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 the product you will receive 15-20 g of protein, which will be loaded with calcium, which strengthens bones and relieves muscle cramps.

Sugar is banned, but herbs and spices are allowed

If your goal is muscle

For those who want to build mass, another list of products will come to the rescue.

5. Legumes. This is a real record for protein content! Soy consists of almost half of it, and peas, beans and lentils, although they lag behind their “relative”, confidently hold second place - for every 100 g of product there are about 20 g of the purest vegetable protein, as close as possible in composition to what found in meat. However, it was not without a fly in the ointment here either: a third of soybeans are fats, and other legumes are full of carbohydrates.

Pea porridge is as satisfying 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 proportions with protein, so use cheese with caution - it will significantly increase the calorie content of the diet.

A slice of cheese, an unsweetened cracker - and the snack is ready

7. Nuts. A good choice for a snack: filling, healthy and, on average, 20% protein. No wonder they are present on the menu of any bodybuilder who diligently builds mass. True, fat in strong nucleoli 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 mass gain, but if you are losing weight or are concerned about creating relief, you will have to give up the yolks. Too much fat is concentrated in them - up to 35%.

9. Cereals. Buckwheat, oats, rice, millet and barley will serve as a delicious side dish, a valuable source of protein (up to 15%) and will not hit the budget. One thing is bad, cereals, with all the desire, cannot be classified as high-protein foods with a low carbohydrate content: in some of them, the amount of these compounds dangerous for harmony can reach up to 70%.

Grains 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 a lower content of carbohydrates, and a large amount of vitamins. Such as wholemeal rye bread, which can rightfully be called a bodybuilder's assistant both in losing weight and gaining mass.

If you do not get carried away eating bread, it will only benefit

comparison table

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

Video: 10 Cheap Protein Sources

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

Every athlete knows that you need to eat fractionally, 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 the bodybuilder

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

After numerous studies, it was found that for stable muscle growth, it is necessary to eat no more than 30 grams of protein (the minimum dosage is 20 grams). In order for each snack to be complete, it is necessary to break food into trace elements. Only in this way will you understand which product contains the necessary 30 grams of healthy protein.

bodybuilder food

The grocery market offers many options for decorating the dining table. But a bodybuilder should not absorb everything. Only a wisely designed menu will allow you to get the desired result. Let's look at the most popular foods that are fortified with proteins. The amount in grams will allow you to calculate the allowable dosage.

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

chicken breast, peeled from skin and bones. The meat of this bird is actively used by all athletes and people concerned about dietary nutrition. There are no carbohydrates in this product, and there is very little fat. But the protein in the breast is enough. It is worth remembering that it is necessary to eat it without sauces, breadcrumbs and mayonnaise. Otherwise, you will get a completely different food composition. In the daily diet of a bodybuilder, there is always a portion with chicken meat.
Steak from the thigh of an artiodactyl animal. This product is one of the most favorite in the athlete's diet. It is nice to enjoy the aroma and taste of a freshly fried steak. There are no carbohydrates in this dish, but a lot of protein. It is important that an appetizing piece of thigh is fried without the addition of ketchups and sauces. Otherwise, the calorie content 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 in the 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 properly cook such meat. To do this, soak a fresh piece of pork for 1-4 hours in slightly salty water. So the product will become more tender and pleasant. After that, fry each side in a pan for three minutes. Next, the tenderloin is placed in the oven, heated to 200 degrees, where the appetizing piece languishes for another eight minutes.
Salmon attracts many with its taste. It is impossible not to enjoy the aroma of a properly cooked fish fillet. Celebrity chefs always include this product in their signature dishes. Of course, it is not necessary for an athlete to be distinguished by the ability to cook exquisitely. It is quite enough to be able to put out or cook salmon meat. In nature, eight varieties of Pacific salmon and one Atlantic salmon are known. The latter has especially tender meat. Not to mention canned fish. Such salmon is also rich in protein, which is important for a bodybuilder. Therefore, if you like fish, then feel free to enrich your menu with this product.
canned tuna must be present in the diet of any athlete. On the shelves of the store you can find several types of fish - striped, yellow and blue. The last species of fish is on the verge of extermination. Therefore, if you are not indifferent to the fate of the poor fish, then pass by the showcase with bluefin tuna meat. It is best to choose a striped representative of tuna for your diet. There are plenty of proteins in this product, and the amount of fat is minimized. This is a wonderful product for anyone who pumps their body. The only drawback of the product is that it quickly becomes boring.

Octopus will appeal to all connoisseurs of seafood. In our stores, it is sold frozen. You can safely buy one package, and dilute the daily diet with six small octopuses. It is best to cook them on the grill. If you do not like this type of cooking, then just boil the seafood for three minutes. The taste of this product is peculiar, the smell too.
chicken eggs Allows you to cook multiple food options. It can be an omelette, scrambled eggs or just a boiled product. Eggs are an excellent source of protein, but we must not forget about the fat content. Therefore, you can not eat them in large quantities. When possible, it is better to buy the product from farmers who receive eggs naturally. At poultry farms, there are far from humane methods of “persuading” chickens - current is used. Of course, it's up to everyone which egg to boil for breakfast. In any case, the nutritional properties are the same in each of these products.
- This 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 consume almonds once a week. In supermarkets, you can find peeled almonds, packaged in packages 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 should not abuse it, but you can afford to eat 2-5 teaspoons with toast. The amount of carbohydrates in the product is also rather big.
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 power loads. The dairy product, as a rule, is eaten before bedtime so that the muscle fibers are restored after tiring exercises. During the day, it is also permissible to consume cottage cheese, especially if you like this product. But you should beware of curd masses with a variety of 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 recently found its buyer among people who take care of their bodies. By consistency, such a 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.
Skimmed milk is also a very popular drink. This is perhaps the cheapest and most affordable source of protein. All protein shakes and powders are obtained from this product. So if you like cow's milk, then drink to your health.

Tofu- a product that still causes enough controversy. Someone is convinced that soy provokes the production of the female hormone. And although scientists have proven otherwise several times, athletes still look at this source of protein with caution.
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 of 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 a shelf in a supermarket next to buckwheat and peas. Look closely and you will surely see it. Grass sprouts in areas of mountain slopes. Until 2006, no one paid attention to this product; it was eaten by low-income residents of Bolivia and Peru. But soon everything changed, and quinoa became the leading grain crop for all vegetarians and adherents of a healthy diet.

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 strength. At the same time, it is important to take into account that the table calculates products without adding additional spices and sauces. If you are for a healthy lifestyle, then it is better to completely abandon such supplements.

Of course, there is always an alternative - protein supplements. Sports stores offer powdered formulas that are loaded with the right amount of protein. You choose which approach to nutrition suits your body. Train wisely, and only then will the benefits of enhanced training be noticeable.

Protein source videos:

Protein is one of the most important substances for the body. He takes an active part in the construction of new cells, including such important ones as red blood cells. In search of the cheapest source of protein are usually people involved in sports. They need this substance like air. Protein contributes to the restoration of muscle tissues, which are damaged during physical exertion, as well as their 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. This article will focus on them, the main carriers of proteins that can be found in any grocery store.

What is a 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 satiety for a long time. That is why various protein shakes and other protein-based meals are so popular in sports and diet 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:

It cleanses the internal organs of toxins 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 contributes to 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, promotes the breakdown of fatty tissues.
Stimulates the improvement of metabolism.
For a long time gives a feeling of satiety, thereby reducing appetite.

Symptoms of deficiency and excess of protein in the body

In sports nutrition for the purpose of losing weight or gaining muscle mass, the main aspect is the compilation of a nutrition system in which substances enter the body in the right amount. This is called a balanced diet. The lack of proteins, as well as an overabundance, negatively affects the state of the body. So before looking at the cheapest sources of protein, let's learn about the possible symptoms of too little or too much protein.

Flaw	oversupply
Weakness and constant fatigue	Symptoms of intoxication of the body (vomiting, diarrhea)
Headache	Kidney and liver disorders
Sleep problems	Elevated blood cholesterol
Passivity or aggressiveness	Malfunctions of the cardiovascular system
Metabolic disorder	fainting
The appearance of edema
Poor wound healing
Rapid weight loss
Disorders in the work of the cardiovascular system
Systematic protein deficiency leads to death

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

Types of proteins

Let's move on to protein. Why might you need to look for protein in products, and even the cheapest source? Because the size of the daily serving grows in proportion to the increase in physical activity, and products have recently risen in price noticeably. But you need to eat properly and in a balanced way. To begin with, let's say that proteins are of two types - animal and vegetable. 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.

Plant-based protein is great because it can be found in low-fat or no-fat foods. Its disadvantage lies in the slow and more difficult for the body to assimilate.

Sources of vegetable protein

As you can already understand, this is not all meat. Plant protein sources are:

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

Sources of animal protein

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

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

Unconventional Protein Sources

The most unusual "carrier" of protein is, perhaps, chia. It is also called "Spanish sage". Chia is a plant that grows in 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 supplements can be attributed to non-traditional sources of protein for human nutrition. They are usually used in sports. There is a casein and whey basis for the preparation of 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 of all. These products are quite inexpensive, but contain a large amount of protein. As well as 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, and not its separate parts. Chicken is the most powerful source of protein.

There is a lot of protein in rabbit meat, but such meat is not a budget option. You can focus on offal, as they are noticeably cheaper. Even chicken and pork liver are able to give the body most of the daily protein intake.

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 offal, like meat, also contains a lot of protein. For nutrition in order to replenish the protein content in the body, herring, pollock, mackerel, hake, sardine and saury are suitable.

Fruits and vegetables

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

Cheapest Protein Sources: Other Foods

Cereals and beans can make up the bulk of the diet. For example, buckwheat has risen in price, but rice and wheat remain more affordable. Inexpensive cereals include bulgur, barley and corn. Rich in protein and soy products - beans, peas, beans. And yes, they are affordable.

Dairy and sour-milk products also save. Although some of them significantly hit the pocket. There is a lot of protein in milk, cheeses, cottage cheese, kefir, cream and natural yoghurts. Only they should be with a low percentage of fat.

Eggs are one of the cheapest, most affordable and extremely protein-rich foods. During the day, you can eat up to 7 proteins and 4 yolks, so that this does not negatively affect the figure. They provide the body with enough protein. Like nuts - walnuts, almonds, hazelnuts. But they can not be in large quantities due to the high fat content.

Other protein sources are 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 products. The difference is only in percentage with other substances. Knowing about them, you can save a lot by alternating cheaper products with those that are more expensive. 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 take up to 90% of the total diet. Sometimes you can replace them with less popular products. Since the protein will still enter the body, you should not worry about its lack.