Cheap Sources of Protein

Protein is not only something bodybuilders rely on to bulk-up and build muscle. Protein is responsible for growth in all of us: from hair, nails, bones and muscle to cells and antibodies that fight viruses. Whether looking to lose weight or build muscle, we need about 1 gram of protein per pound of body weight daily. Luckily, there are many cheap sources of protein available, so try to vary your sources.

Whey Powder

• Whey powder is well known in the athletic world, but offers benefits to everyone. Whey is a protein that comes from cow milk. It is refined and dried to make a low-fat, low-lactose, high-protein supplement. Whey is also easy to digest and gluten-free. It is the most nutritious protein available. It is available in flavored or unflavored powder or in bars. Besides helping to increase muscle mass, it helps to burn fat, control cholesterol and detoxify. Many brands of whey powder are available. It is also available in bulk. The amount of protein per gram can vary between brands, but it's not difficult to find a 10-lb. bag that will last 10 weeks for $85 and deliver about 50 grams of protein per day.

Canned Tuna

• Few foods are cheaper than canned tuna. You may not like the idea of canned foods, but canned tuna can be a nutritious and convenient choice. A 150-gram can of tuna can deliver as much as 40 grams of protein. Besides all the protein-related benefits, tuna is also a good source of omega-3 fatty acids, which help fight cancer, and it is rich in vitamins A, B, D and K, as well as iron.

Almonds

• Almonds are a great way to get protein. They are delicious, vegetarian-friendly and easy to carry for quick snacks. A 3-oz. portion has 6 oz. of protein; almost the same as an ounce of white meat chicken or lean ground beef. With the availability of bulk foods these days, almonds have become a cheap protein choice. They also help reduce "bad" cholesterol as well as the risk of heart disease. Almond flour, butter and milk are also available.