Best & Budget friendly Protein Sources for Muscle Gain and Fat Loss
Introduction
If you work out and want to build a strong body muscles
and lose weight you know that how important is protein? Most people think that protein is expensive to obtain. It is necessary to take supplements or a special diet while the truth is that excellent protein can be obtained even on a low budget.
In this blog I will tell you about budgetfriendly protein foods that Which are natural - best for muscle gain recovery and fat loss.
This blog is for both beginners + experienced gym boys and girls.
Why is protein important for the gym?
Protein is the foundation of our bodys muscles. During exercise muscles break down and protein rebuilds them.
Benefits of Protein
- Muscle development
- Help to reduce fat
- Fast recovery
- Increase in physical strength
Daily protein intake
Normal people: 0.8 grams per kilogram of body weight.
Gym users: 1.6 to 2 grams per kilogram of weight.
The best protein foods on a budget
Eggs – the cheapest and most complete protein
Eggs are called the king of proteins. They are also cheap and easily available.
Protein: About 6 grams per egg.
Benefits:
- High-quality protein
- Helps build muscle
- Easily digested
- Best time: Breakfast or after exercise
Pulses – Desi Power Protein
Pulses are not only great for home cooking but also for gym rats. Protein: 18 to 25 grams per cup.
Best Pulses:
- Lentils
- Mung beans
- Chickpeas
Benefits:
- Affordable
- Rich in fiber
- Helps in weight loss
Chicken – Gym rats favorite food
provides less fat and more protein.
Protein: 27 grams per 100 grams.
Tip:
- If boneless is expensive, buy a whole chicken and prepare it at home.
Milk and curd
Both milk and yogurt provide affordable and effective protein.
Protein:
Milk: 8 grams per glass
Yogurt: 10 grams per cup
Benefits:
- Strength in bones
- Improves the digestive system.
Chickpeas Cheap and Powerful Food
Chickpea are an excellent plant-based protein source.
Protein: 15 grams per cup
Uses:
- Boiled chickpeas
- Chickpea chaat
- Salad
Peanut Butter (Budget Version)
It is very beneficial if you use unsweetened or homemade peanut butter.
Protein: 7 grams per tablespoon
Tip: - Sugar-free or homemade peanutb butter is the best option.
Low Budget Protein Diet Plan
Breakfast:
- 2 to 3 eggs
- A glass of milk
Lunch
- Lentils or chicken
- flatbread or rice
Snack
- Chickpea
- peanut butter bread
Dinner
- Yogurt
- eggs or lentils
Are protein supplements really needed?
No. If you are getting enough protein from your diet, that is enough.
Take supplements only when:
You are not getting enough protein from your diet.
Your budget allow.
Common Mistakes
- Depending on Supplements Only
- Intake of Low Protein
- Inconsistency in Diet
Conclusion
You can create a fit, strong, and healthy body without spending much money. It just requires the right foods consistency and dedication.
Success comes from hard work a balanced diet and maintaining consistency.