Building muscle requires not only hard work in the gym but also proper nutrition. However, many people believe that eating for muscle gain requires expensive foods, making it difficult to fuel your gains on a budget. Fortunately, there are affordable muscle-building foods beyond chicken that can help you achieve your fitness goals without breaking the bank.
In this article, we will explore 10 affordable muscle-building foods that can help you fuel your gains and achieve your fitness goals.
- Eggs:
Eggs are one of the most affordable and versatile muscle-building foods. They are a complete protein, containing all nine essential amino acids that are needed for muscle growth and repair. One large egg contains about 6 grams of protein, making them an excellent source of protein for muscle building. Eggs are also high in healthy fats and contain important vitamins and minerals, such as vitamin D, choline, and selenium.
- Greek Yogurt:
Greek yogurt is a high-protein food that can help you build muscle on a budget. A 6-ounce serving of plain Greek yogurt contains about 18 grams of protein, making it an excellent source of protein for muscle building. Greek yogurt is also high in calcium, which is important for bone health, and probiotics, which can help improve gut health.
- Canned Spinach:
Spinach is a highly nutritious and affordable muscle-building food that can help you build muscle without breaking the bank. One of the easiest and most convenient ways to consume spinach is through canned spinach. Canned spinach is a great source of vitamins, minerals, and antioxidants, such as vitamin A, vitamin C, and iron. One cup of canned spinach contains approximately 40 calories and 5 grams of protein, making it an excellent option for muscle growth and repair.
Spinach is also a great source of nitrates, which have been shown to increase muscle oxygenation and improve endurance during exercise. Additionally, the antioxidants found in spinach can help reduce inflammation in the body, promoting recovery and reducing the risk of injury. To incorporate canned spinach into your diet, try adding it to your omelets, smoothies, or stir-fries. You can also use it as a substitute for lettuce in your salads.
- Cottage Cheese:
Cottage cheese is an affordable and high-protein food that is perfect for building muscle. A 4-ounce serving of cottage cheese contains about 14 grams of protein, making it an excellent source of protein for muscle growth and repair. Cottage cheese is also high in calcium, which is important for bone health, and low in calories, making it a great option for those who are trying to lose weight.
- Peanut Butter:
Peanut butter is an affordable source of healthy fats and protein that can help you build muscle. Two tablespoons of peanut butter contain about 8 grams of protein and 16 grams of healthy fats, making it a great option for those who are trying to gain muscle and maintain a healthy weight. Peanut butter is also high in vitamin E, which is an important antioxidant that can help protect your cells from damage.
- Beef Liver:
Beef liver is a nutrient-dense and affordable muscle-building food that is often overlooked. A 3-ounce serving of beef liver contains about 21 grams of protein, making it an excellent source of protein for muscle growth and repair. Beef liver is also high in important vitamins and minerals, such as iron, vitamin A, and vitamin B12, which are important for energy production and overall health.
- Quinoa:
Quinoa is a budget-friendly source of plant-based protein that can help you build muscle. One cup of cooked quinoa contains about 8 grams of protein, making it an excellent source of protein for muscle growth and repair. Quinoa is also high in complex carbohydrates, fiber, and important vitamins and minerals, such as magnesium and phosphorus, which are important for energy production and muscle function.
- Milk:
Milk is an affordable and convenient muscle-building food that is readily available in most grocery stores. Milk is a great source of protein, containing about 8 grams of protein per cup. Milk is also high in calcium and vitamin D, which are important for bone health.
Milk is an excellent post-workout drink, as it can help replenish glycogen stores and promote muscle recovery. Additionally, the carbohydrates found in milk can help fuel your workouts, allowing you to train harder and longer. To incorporate milk into your diet, try having a glass of milk with your breakfast or as a snack throughout the day. You can also use milk as a base for protein shakes or smoothies.
- Beets:
Beets are a low-cost and nutrient-dense muscle-building food that can help you achieve your fitness goals. Beets are high in nitrates, which have been shown to increase muscle oxygenation and improve endurance during exercise. Additionally, beets are high in antioxidants, such as betalains, which can help reduce inflammation in the body and promote recovery. One of the easiest ways to consume beets is through juicing. You can also roast them, boil them, or add them to your salads.
- Beans:
Beans are a cost-effective and nutrient-dense food that can help you build muscle. One cup of cooked black beans contains about 15 grams of protein, making them an excellent source of protein for muscle growth and repair. Beans are also high in complex carbohydrates, fiber, and important vitamins and minerals, such as folate and potassium, which are important for overall health.
Incorporating these affordable muscle-building foods into your diet can help you achieve your fitness goals without breaking the bank. While chicken is a great source of protein, many other options can provide similar benefits at a lower cost. It’s important to vary your protein sources to ensure you’re getting all the essential amino acids and other important nutrients your body needs for muscle growth and repair.