Greek Yogurt
Greek yogurt is one of the cheapest food options for bodybuilding that is known for being extremely versatile. It can be eaten plain, added to a fruit smoothie, added on top of veggies, or added to some baked goods. And yogurt is also an excellent source of protein.Some companies offer greek yogurt with a “live and active cultures” label, which means that the yogurt inside contains a lot of beneficial probiotics that can improve your gut health and boost your metabolism.
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An 8-ounce serving of greek yogurt provides around 17 grams of protein, almost double the amount found in regular yogurts.
See Also: A Beginner’s Guide to Bodybuilding
Sardines
Sardines are one of the most underrated and a cheap food option in terms of bodybuilding, many gym rats don’t know that sardines are loaded with protein and important nutrients that you need to build muscles.Unlike other seafood, sardines are very budget friendly because of their low demand and high supply in the market.One serving of sardines (100g) contains about 25 grams of high-quality protein with nutrients like vitamin D, B12, and calcium.
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See Also: Bodybuilding Supplements
Canned Tuna
Seafood is a great source of protein for bodybuilding. Fresh fish is too expensive for everyone’s budget, but canned fish products like tuna is a cheap food option to boost your protein intake without leaving a hole in your pocket.A 3-ounce serving of canned tuna contains around 99 calories, it has about 20 grams of high-quality protein. Additionally, tuna is also a great source of omega-3 fatty acids, which help fight inflammation in the body.
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See Also: Cook Better Fish and Vegetables With These Easy Tips
Oats
Oats are a gluten-free grain that is very convenient and affordable for bodybuilding. They also have a higher protein content than other types of grains. A 1/2 cup serving of oats provides 13 grams of protein. Oats are also very high in vitamins and minerals, and they contain a type of soluble fiber called beta-glucan.
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Experts also have shown that foods rich in beta-glucan may help reduce LDL and total cholesterol levels, making oatmeal a great choice for heart health. Choosing a bowl of oatmeal for breakfast is a great way to keep your heart healthy while increasing your protein intake.
See Also: Heart-Healthy Plant-Based Foods For a Low-Glycemic Index Diet
Peanuts
Peanut is one of the most popular munch foods for gym goers in terms of bodybuilding. It is very accessible, affordable, and delicious. Peanuts also provide a decent amount of healthy fat and protein. For people who are not allergic to peanuts, peanuts can be part of a healthy post-workout snack. If you want to eat it with some bread you can also try having peanut butter. Peanuts are also a great source of protein, carbohydrates, omega-6 fatty acids, potassium, magnesium, and vitamin E.
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Black Beans
Black beans are the most convenient and affordable source of protein on plants that you can buy for bodybuilding. One cup serving of black beans contains over 15 grams of protein and an excellent amount of fiber. Because of their high carb and fiber content, black beans can make you feel fuller and they were a very excellent choice for weight loss. You can add some black beans to your dishes, to have a great source of plant-based protein.
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Cottage Cheese
Cottage cheese is a very affordable low-calorie dairy product that is high in protein, which is a great option for bodybuilding. One cup of full-fat cottage cheese provides over 23 grams of protein and only 206 calories.The high protein content of cottage cheese makes it an excellent choice for athletes and people looking to build muscle mass.It also has a casein type of protein which your body digests slowly, which helps you feel full longer. Cottage cheese is also a great add-in, you can add it to a smoothie or mix it into scrambled eggs.
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See Also: 10 Super Easy Post-Workout Snack Ideas
Whey Protein
Whey protein is one of the most affordable supplements for bodybuilding, it was extracted from cow’s milk as a result of the cheese-making process. The milk solids are collected, pressed, and cured into cheese. The remaining liquid is ultra-filtered and spray-dried, leaving a high-protein, low-carb, and low-fat whey protein powder. Simply put, whey protein is a cow-sourced dairy product.
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The protein content of whey proteins varies from its brand and type, but commonly each serving of whey protein can provide 20-30g of high-quality protein.There is a lot of evidence that whey protein is effective at increasing muscle and strength gains, though some studies find no effect. Whey is also high in essential amino acids and other healthy nutrients. It’s also rich in the amino acid cysteine, which raises levels of the antioxidant glutathione and leads to many health benefits.
Lentils
Lentils are also very cheap but a great option for bodybuilding. Lentils can provide 18g of protein for every cup serving. Aside from its highest protein content, it was also a great source of carbohydrates, fiber, and calcium.
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A lot of research also shows that eating lentils helps a lot in weight loss. Including different kinds of lentils and beans in your diet helps control weight without reducing your overall calorie intake.There are also a lot of dishes that you can create with lentils, depending on your personal choice of how you want to eat them.
Pumpkin Seeds
Pumpkin seeds are probably the cheapest on this list and what if I told you that it was great for bodybuilding? Pumpkin seeds have more than 400 calories per 100g serving which is great for bulking, it also provides 19g of protein per serving. Aside from its high calorie and protein content, it was also a great source of healthy fats, carbs, potassium, magnesium, and fiber.
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Studies also suggest that the antioxidants in pumpkin seeds also increase nitric oxide levels in your body. This molecule works to keep your blood vessels smooth, flexible, and healthy, improving blood flow and reducing the risk of heart and circulation problems. There is also a study that proves that pumpkin seeds can also help in preventing cancers, and diabetes, and can also improve your sleep.
