Bodybuilders know that protein, carbohydrates, and healthy fats are three keys to bulking up. If you want to build and repair muscle, you need to consume large amount of protein: about 1g per 1 pound you weigh. Eating salmon or steak dinners every night can be expensive, but there are plenty of protein-packed, cheap options out there. Here are 5 cheap, protein-packed foods for building muscle:
Eggs are considered a ‘super food’ and I talk about all their health benefits in my book, Nutritious Food and Eating Healthy. To summarize, each egg has about 7g of protein. They are also a good source of B vitamins, Vitamin D, and selenium, all important nutrients your body needs.
- Baked Beans
Baked beans are a severely underrated food. They have a decent amount of fat and sodium in them but are also packed with protein and nutrients. 1 cup of baked beans has 14g of protein. That same cup also has a high amount of fiber, iron, and magnesium.
Mmmmm… bacon. Do you need any convincing to eat more bacon? While it is fairly high in saturated fat, cholesterol, and sodium, it is still a protein-packed and nutritious food. A single serving of bacon, about 3.5 ounces, contains a whopping 37g of protein. It is also rich in B vitamins, selenium, and phosphorus.
A tuna melt with a protein shake is my go-to after a workout. A can of tuna typically contains 20g of protein, as well as large amounts of niacin, selenium, and vitamin B-12. With how much protein and how cheap tuna is, it’s easy to see why it’s a favorite of bodybuilders. Tuna contains small amounts of mercury though, so don’t have more than 1 can every 2 days to be on the safe side.
- Peanut Butter
Peanut butter is a favorite food of kids and adults everywhere. While it does have a decent amount of fats, it contains mostly healthy fats. Just 2 tbsp of peanut butter has about 8g of protein, it is high in niacin, and has small amounts of fiber and magnesium. The unsaturated fat and calories in peanut butter make it great for bodybuilders.
*If you like articles like this, please check out my book Nutritious Food and Eating Healthy. Each chapter has a theme like this, but I expand on it and offer a lot more nutrition and health information. It is a great guide for anyone who wants to eat healthier and add more vital nutrients/vitamins to their diet.
What is your favorite meal or snack after a workout? What is your go-to source of protein? Let me know in the comments below. As always, thanks for reading.