How To Build Muscle Fast on A Budget: Top 7 Cheapest Sources of Protein

Especially when learning how to build muscle fast, one of the most important aspects that should be taken care of is formulating the right nutritional plan.

As we all know, it should have the correct amount of vitamins and nutrients so as to amp up your body with the right energy levels and help you last through the entire duration of the muscle building routine. Also, knowing what to eat will help ensure growth of quality mass instead of all that flab.

One of the most important and key nutrients that should be included in your diet strategy is protein. As most bodybuilders should understand, taking adequate amounts of this macronutrient is essential.


Typically, the body utilizes protein to repair damaged cells and build new ones. Yet, the downside is that the body cannot produce the needed protein completely on its own. Most especially during muscle building, it’s likely that you’d be putting a lot of stress and tension on your muscular tissues, hence, it is needed to supplement yourself with quality protein sources at regular intervals.

So one guaranteed tip on how to build muscle fast and still ensure optimal restoration of worn-out muscular tissues, it is recommended for active muscle builders to take at most 1-2 grams of protein per pound of your current body weight. So if you weigh 250lbs, then you need to take at least 250-500 grams of protein daily.

But here comes the problem, not all of us can head out to the store and buy those expensive protein supplements. Thus, we’ll just resort to looking for cheap yet quality sources that will best suit your daily requirements. Down below are some examples of protein sources that would certainly fit right into your budget.

1. Whole Eggs

Protein Amount: 7 grams/egg
Don’t throw the yolk out as it is also a good source of protein and vitamins, but at it increases fat levels, reducing your cholesterol intake will help balance things out.

2. Canned Tuna

Protein Amount: 30-40 grams/can
Make sure to get the ones that are not packed in oil but rather in brine or spring water.

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3. Milk

Protein Amount: 8-10 grams/glass
If you’re skinny and want to put on weight, drink at least a gallon of milk per day to help you gain the necessary weight to help build a solid foundation for lean muscle mass development.

4. Ground Beef

Protein Amount: 25 grams/100 grams of ground beef
Get the ones that have 80%(or higher) lean beef content and rinse them to help decrease fat levels by 50%

5. Beans/Lentils

Protein Amount: 18 grams/cup
Not only is this type of food cheap, but it is a good source of fiber and contains less fat especially when purchased dry and home cooked

6. Chicken Breast/ Salmon/Turkey

Protein Amount: 23-25 grams/100 grams of chicken, turkey or salmon
A healthier red meat alternative that contains omega-3 fatty acids which is good for the heart. But be careful to stay away from the skin as it contains saturated fat and high levels of cholesterol.

7. Almonds

Protein Amount: 20 grams/cup
Less allergenic than peanut butter, one of the best protein-packed snacks you can bring around anywhere

Truly, nutrition plays a key aspect in order to achieve success in your muscle building program. Although, reading those nutritional labels and doing calculations can be boring, but it is surely one great technique on how to build muscle fast. If you want to gain quality lean muscle instead of that unwanted fat, then be it would be extremely advantageous to know which are the right types of food that provides quality and optimal nutrition.

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