Author: Zhang Fu
As we all know, after training, the body’s muscle metabolism is strong. Correct training methods can increase the body's muscle content. Muscles are made up of protein, so proper protein intake has a good effect on the formation of muscles after training.
When looking for the best high-protein foods, the choices are simple: sea cucumbers, red meat, poultry and fish. However, considering the cost issue, you may be in a bit of a dilemma, especially in China where prices are skyrocketing and CPI is rising. You need to find some low-cost protein ingredients and treat yourself nutritionally even if you are a working-class person. If you are financially strapped for the time being, then enrich yourself with nutritional knowledge first.
I will make a list of some cheap and protein-rich foods for your reference.
Note:
(1) The following content is based on the quality of protein that can be purchased per 10 yuan as the comparison unit. I call it the protein price ratio.
(2) The following content is only based on the quality of the protein contained, and the difference between plant protein and animal protein will not be remembered for the time being.
1, eggs
It is rich in high-quality protein and cheap. It is worth mentioning that one egg contains about 6 grams of protein. At the same time, eggs are rich in important amino acids, branched-chain amino acids and glutamic acid, which will make eggs your first choice for muscle recovery after training.
Cost calculation: If you buy 10 eggs (medium size) for 6 yuan, the average eggs are about 100 grams of protein/10 yuan.
2, canned tuna
What are the seafood products that are ready to eat, high in protein and cheap? Canned tuna is preferred. 140 grams of canned tuna contains approximately 30 grams of protein.
Cost calculation: about 10 yuan per 300 grams, that is, 10 yuan can buy about 64 proteins. Canned tuna is about 64 grams of protein/10 yuan.
3, peanut butter
Research shows that peanuts contain higher plant protein than other nuts. Although the protein content of peanuts is not as high as that of turkey legs, with the same protein content, peanut butter wins in terms of low price.
Cost calculation: 20 yuan buys about 500 grams of peanut butter, and every 100 grams of peanut butter contains 25.2 grams of protein. ThePeanut butter is about 63 gof protein/ 10yuan.
4, whey protein powder
For adding protein to your diet, perhaps whey protein powder is the most cost-effective. They provide an ideal amino acid profile for muscle building, strength training and recovery after heavy weights. Whey protein is quickly digested and absorbed, providing the materials needed for muscle growth quickly after training.
However, since whey protein is isolated from cow's milk, it contains lactose. If you are lactose intolerant, your body will not be able to completely metabolize lactose, which can cause allergy symptoms and even diarrhea.
Cost calculation: Calculated based on 500 yuan and 5 pounds. That is 2250 grams of whey protein powder for 500 yuan. Calculated based on 80 grams of protein per 100 grams of whey protein powder. Thewhey protein powder is about 36 grams of protein/10 yuan.
5. Beans
Beans are cheap, high in dietary fiber, and rich in protein. Soybeans or black beans contain about 36-38 grams of protein per 100 grams.
Cost calculation: Taking soybeans as an example, it costs about 3 yuan to buy 500 grams.
Result: Soybeans contain about 600 grams of protein/10 yuan
6, yogurt
230 grams of low-fat yogurt contains approximately 11 grams of protein.
Cost calculation: 10 yuan buys about 800 grams of yogurt.
Results: Yoghurt is about 38 grams of protein/10 yuan
Other reference foods:
Chicken Breast: About 11 yuan buys 500 grams of chicken. Chicken breast contains approximately 21 grams of protein per 100 grams. Get: Chicken breast is about95grams of protein/10yuans.
Beef: You can buy about 500 grams of beef for 29 yuan. Every 100 grams of beef contains approximately 18.8 grams of protein. Get: Beef is about32g protein/10yuans.
Note: Since food prices vary from place to place, if you are an experienced fitness enthusiast, you can check the protein price ratio on the spot according to my method.