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| NO PROTEIN NO PROBLEM !!! |
Life
today is not easy. Usually, you work more and are paid less. Then, you think
you cannot build muscle without supplements such as protein and that for pre-
and post-workout? This is not true. Supplements are just supplements. They
supply what you lack in your diet. Many people do not know this fact and make
them a replacement in their diet. In this way, you will not get enough
nutrients, such as Vitamin A, B and C, and definitely, this put your body at
high risk of illnesses.
However,
it is undisputable that supplements are helpful. Nowadays, the protein
supplements in the market have many benefits, such as fast-absorbing ability,
fast- recovering ability and 4-10 hours release of protein. For example, Muscle
Pharm Combat Protein Powder has up to 8 hours release of protein.
Personally,
I consume 1 scoop of protein powder daily at the time before my workout. After
workout, I eat chicken breast, drink milk, and have some carbs, and all these
food provide me enough nutrient to recover and grow. I feel great and full
after the meal. In fact, more people start to remove supplements from their
diets and of course, they show good results too!
Without
any saying, let me show you 6 cheap sources of protein.
1.
Egg
Egg is high in protein and they
contain all of the essential amino acids that help in muscle growth and muscle
recovery. One large egg contains 6 protein. About 60% of its protein is found
in egg white. Egg yolk is high in cholesterol, thus for average people, 1 yolk
per day is optimal. Personally, I consume 1 hard-boiled egg and 5 hard-boiled egg
whites in a meal, which give me 24g of protein.
Cost:
SGD$4.00-4.50/30 , RM14/30
2.
Chicken breast
Chicken
breast is very high in protein and is extremely common among bodybuilders. A
piece of 100g of skinless boneless chicken breast have 25g of protein and is
only 120 calories. As you can see, it is very low in calories. It is also very
easy to cook. Personally, I will marinate about 1kg of chicken breast without
bone and skin for one day, with melted butter, cooked chopped onions, soya
sauce, some seasoning sauce, black and white peppers and salt, then store in
the fridge. You can grill or bake it when you want to eat, and it tastes
awesome!
Cost:
About SGD$1.50-2.50/100g , About RM5-7/400g
3.
Milk
Milk
is rich in protein and calcium and is very critical as it promote healthy and
strong bone, and give you the protein to build muscle. A 200ml of HL milk is
only 100 calories and contains 10g of protein and 50% of your daily calcium
needs. Personally, I drink it in the morning and after workout of each 200ml.
Cost:
About SGD$5.00-5.50
4.
Tuna chunks in water
Tuna
chunks in water is very cheap and extremely rich in protein. One entire canned
tuna contains about 36g of protein. The rest of the types of tuna is not that
rich in protein, but their original flavour are nicer than that of tuna chunks
in water. Hence, you need to season it yourself. Personally, I will cook them
with butter, garlics and onions, and eat it with omelete.
Cost:
SGD$1.50/canned
5.
Peanut butter
Peanut
butter has high protein and high good fat. 2 tbsp. of it (36g) usually contains
8g of protein and 200g of calories. As you know, it contains a lot of healthy
fat, that’s why it has more calories. These fat are imperative too in our body
too as they promote hormonal activity. Personally, I take it with breads in my
breakfast.
Cost:
SGD$4-7
6.
Oatmeal
Oatmeal
is a good source of protein too and are high in fibre. Usually, a good oatmeal
contains 7.5g of protein per 100g and 9.7g of fibres! Not only protein and
fibres, they are also high in minerals, iron, magnesium and zinc, allowing us
to grow healthy and stronger. Personally, I mix them with hot Milo powder and
water, and drink it before workout, then I’m physically ready for some heavy
liftings.
Cost:
SGD$4-6/1kg
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